2 options for a healthier lunch

Lunch can be a tough meal because we often grab it on the go, and healthy food can be harder to find when you're not at home. Regardless of where you eat, you can make choices that will be healthier.

• 2 slices regular cheese pizza
• 730 ml (32 oz) soft drink

Total glycemic load (GL): 86
Total calories: 580.

• 1 slice whole wheat pizza with cheese and vegetables
• 1 small (250 ml/1 cup) side salad with lettuce, tomato and cucumber
• 15 ml (1 tbsp) oil and vinegar dressing
• 1 medium peach
• 485 ml (20 oz) unsweetened iced tea

The fixes:

• Cut carbs, fat and calories by limiting pizza to one slice.
• Boosted fibre by switching to whole wheat crust and adding vegetables.
• Made up for the slice you're not eating by adding a salad and a piece of fruit, both nutritious, low-GL foods.

Total GL: 14
Total calories: 333.

Extra Tip:  Make your own pizza at home by topping a whole grain pita with 30 millilitres (two tablespoons) tomato sauce, 60 grams (two ounces) part-skim mozzarella and plenty of veggies.

• 1 large white sub roll with 4 slices salami, 4 slices prosciutto, 2 slices provolone cheese, 15 ml (1 tbsp) mayonnaise
• 60 g (2 oz) bag potato chips
• 1 large chocolate chip cookie
• 730 ml (32 oz) soft drink

Total GL: 150
Total calories: 1,972.

• 1/2 whole grain sub roll with 2 slices lean roast beef, 1 slice provolone cheese, lettuce, tomato, cucumber, onion and olives, oil and vinegar
• 1 medium apple
• 125 ml (4 oz) "light" chocolate pudding
• Mineral water with lemon

Total GL: 38
Total calories: 588

The fixes:

• Switched to a whole grain roll, which has more fibre, and cut it in half to cut carbs.
• Substituted leaner meat for meats high in saturated fat, reduced the quantity of meat and "beefed up" the sandwich with a generous helping of veggies.
• Replaced the chips with fruit for much less fat and more nutrients.
• Cut saturated fat and calories by replacing the cookie with light pudding, which also provides some calcium.

Extra Tip:  Enjoy a chef's salad with rolled cold cuts, cheese and veggies.

Healthy food doesn't mean you have to sacrifice flavour -- it just takes a bit more effort to make. Even though you have a busy schedule, try to work in these healthy alternative rather than succumbing to the convenience of fast-food. Your body will thank you for it, and so will your wallet!

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