Eat Wise & Exercise

Peanut butter and jelly on whole wheat bread paired with baked chips, carrot sticks and fruit.
A frozen meal, such as Lean Cuisine or Kashi, with less than 700 mg of sodium. If that doesn't fill you, pair it with a side salad.
Microwave a frozen veggie patty, such as Morningstar Farms or Boca, and top with low fat cheese on a whole-wheat bun.
Grilled chicken breast with low fat honey mustard on a whole wheat bun. Instead of fries, try flavored mini rice cakes or soy crisps.
A dark green leafy salad topped with extra veggies and a lean protein, such as grilled chicken, lean ham, beans, tofu, or a small amount of egg (or use egg whites).
Low fat tuna salad — use tuna canned in water and add onion, egg whites, sweet pickles, and minimal mayo. Avoid buying pre-made mayonnaise-based salads because they are usually high in fat and calories.

Healthy Lunches Keep you Going

Healthy Lunches Keep you Going Eating a light but satisfying lunch can help keep you going strong all afternoon. Use these tips to power through your day with a healthy lunch.

Pack your lunch at least three times a week. Home packed lunches are typically healthier and less expensive than eating out.

Timing. Don't wait too long for lunch. Pay attention to you physical hunger cues and base your regular daily schedule on this. If you ate a breakfast that contained some protein, fat and carbohydrate you should be satisfied for several hours. If your schedule does not permit you to eat lunch when you're hungry, have a snack before your hunger gets out of control.

Drink water. Don't spend empty calories on sodas, sweet tea, lemonade or fruit drinks. Water will keep you hydrated with zero calories!

Include fruits and vegetables. You should aim for 5-8 servings of fruits and vegetables a day. Include at least one of each at lunch.

Caffeine Limits. If you drink caffeinated beverages, set a goal to make lunch time the last time you drink caffeine each day. This will give your body time to eliminate most of the caffeine by the time you go to bed.


Eat Wise & Exercise Home Easy Tracker (PDF Format) Contest Winners Past Weeks Experts Resources FAQ Last Year's Program Sponsored by LIVE FOR LIFE, Duke's employee health promotion program, Eat Wise and Exercise is a 10-week program from January 14 through March 23, 2008 — during the program you'll receive useful and practical information to improve your diet and exercise, and LIVE FOR LIFE coaches will keep you motivated. LIVE FOR LIFE at Duke Box 3200 DUMC 04290 Red Zone Durham, NC 27710 Phone: (919) 684-3136 Fax: (919) 681-0555 lflprogm@mc.duke.edu		LIVE FOR LIFE >> Eat Wise & Exercise >> Healthy Lunches Keep you Going
		Quick and Easy Lunch Ideas Peanut butter and jelly on whole wheat bread paired with baked chips, carrot sticks and fruit. A frozen meal, such as Lean Cuisine or Kashi, with less than 700 mg of sodium. If that doesn't fill you, pair it with a side salad. Microwave a frozen veggie patty, such as Morningstar Farms or Boca, and top with low fat cheese on a whole-wheat bun. Grilled chicken breast with low fat honey mustard on a whole wheat bun. Instead of fries, try flavored mini rice cakes or soy crisps. A dark green leafy salad topped with extra veggies and a lean protein, such as grilled chicken, lean ham, beans, tofu, or a small amount of egg (or use egg whites). Low fat tuna salad — use tuna canned in water and add onion, egg whites, sweet pickles, and minimal mayo. Avoid buying pre-made mayonnaise-based salads because they are usually high in fat and calories. Healthy Lunches Keep you Going Eating a light but satisfying lunch can help keep you going strong all afternoon. Use these tips to power through your day with a healthy lunch. Pack your lunch at least three times a week. Home packed lunches are typically healthier and less expensive than eating out. Timing. Don't wait too long for lunch. Pay attention to you physical hunger cues and base your regular daily schedule on this. If you ate a breakfast that contained some protein, fat and carbohydrate you should be satisfied for several hours. If your schedule does not permit you to eat lunch when you're hungry, have a snack before your hunger gets out of control. Drink water. Don't spend empty calories on sodas, sweet tea, lemonade or fruit drinks. Water will keep you hydrated with zero calories! Include fruits and vegetables. You should aim for 5-8 servings of fruits and vegetables a day. Include at least one of each at lunch. Caffeine Limits. If you drink caffeinated beverages, set a goal to make lunch time the last time you drink caffeine each day. This will give your body time to eliminate most of the caffeine by the time you go to bed.