Want A Lunch With Long-Lasting Power? Pack Your Own And Focus On Whole GrainsAmerican Institute for Cancer Research A brown-bag lunch can offer more opportunities for a health-protective midday meal at the office than the typical take-out counter or fast-food restaurant, according to the American Institute for Cancer Research (AICR). In addition to providing better control over portion size and fat content, a home-made lunch can deliver the nutrients needed to lower the risk of cancer and other chronic diseases.  Growing Trend in Desk-Top Lunches According to recent surveys, most workers eat lunch at their desks or while out doing errands. Less than half of office workers surveyed say they bring a packed lunch from home at least once a week, and only 20 percent do it every day, according to a study cited in the January issue of American Demographics. Of those surveyed, 34 percent bought take-out or delivered food, and another 4 percent used the office vending machine at least once a week. Although take-out lunches of sandwiches and other popular lunches made with healthful ingredients, proportions and portions do exist, they are often hard to find, or in locations that are not conveniently close to the office. Many take-out or delivered lunches are oversized portions of foods high in fat and calories. On the other hand, according to AICR's Director of Nutrition Education, Melanie Polk, RD, "A brown-bag lunch needn't take any more time to pack than a round-trip to the nearest carry-out shop. And it's better for your health, your weight and your wallet." Noting that the most popular desk-top lunches are sandwiches, wraps and salads, Polk says, "Including some grain product in a meal is a good idea, but store-bought versions often contain refined, not whole, grains, which are far superior. Whole grains are more nutrient dense, and they provide more dietary fiber, so they keep you feeling full longer than refined grains do." How Are Whole Grains Different from Refined Grains? A whole-grain food is one that has all three major elements of the grain: the outer layer, or bran, the large, middle section, called the endosperm, and the core, or germ. Processing removes the bran, which is therefore missing from refined breads and other refined grain products. Whole grains and refined grains differ in a number of ways. Unlike refined grain products, whole-grain foods are rich in many substances that are cancer protective: antioxidants, phytoestrogens, vitamin E, folic acid, zinc, selenium and magnesium. They also contain more fiber. Whole wheat, for example, has five times the fiber of refined wheat. Whole grains perform many important functions that protect our health. They help control diabetes by regulating insulin and blood sugar levels. The fiber also helps reduce cholesterol levels and alleviate problems like constipation and diverticulosis. Longer-lasting benefits include protection against heart disease, ischemic stroke and possibly some types of cancer. "There's a mistaken notion that, because a bread is dark brown, it's made of whole grain," Polk cautions, "but you can't judge a loaf of bread by its color." Companies frequently add caramel color or molasses to give bread a deep, rich tone. To be considered a whole-grain product, the first, predominant, ingredient listed should be labeled "100 percent whole grain" or "whole" followed by the grain involved, such as "whole oats," "whole wheat," etc. How to Include Whole Grains in a Packed Lunch Polk says that the most popular brown-bag lunches - sandwiches, wraps and salads - offer easy opportunities to achieve some of the essentials in a health-protective meal: a large proportion of vegetables and a small proportion of protein (reduced-fat cheese, lean meat, or fish). For salads, which often don't contain much grain or protein, she suggests including a small portion of protein and a generous proportion of a whole grain, like brown rice or whole-grain pasta. The following meal-in-a-salad contains a healthful balance between a whole grain, vegetables, fruits and protein. It provides a wide range of textures, colors and seasonings, and offers a work week's worth of whole-grain options. The recipe provides enough salad for at least two lunches. Create-Your-Own Whole-Grain Salad 1/2 box (14 oz.) quick-cooking brown rice, or 3 cups cooked brown rice, or whole-grain pasta, couscous, bulgur, or quinoa Cook rice or other whole grain according to package directions. (If using quinoa, rinse well before cooking to ensure bitter-tasting coating is removed.) Let cooked grains cool completely before adding to salad. Meanwhile, in a large bowl place bell pepper, tomato, radish, scallions, dried fruit, nuts (or seeds) and cheese. Mix lightly with fork. Season to taste with salt and pepper, as desired. When cooked grain is cool, fluff with fork and season to taste with salt and pepper, as desired. Add to bowl of salad ingredients, mixing lightly with fork. Into small container with tight-fitting lid, pour juice, oil and herbs. Seal tightly and shake well until combined. Add to salad and mix to combine with fork. Serve or pack into plastic containers. Refrigerated, leftovers will keep about 2 days. Makes about 4 cups or 3 servings. Per serving: 428 calories, 16 g. fat (5 g. saturated fat), 57 g. carbohydrate, 14 g. protein, 6 g. dietary fiber, 156 mg. sodium. "Wraps" make an interesting change from the traditional sandwich, and they can be as easy, quick and varied using the following recipe. Mix-and-Match Wraps 1/2 peeled zucchini or peeled and seeded cucumber, cut into matchstick pieces Overnight or 2 hours ahead, marinate zucchini (or cucumber), carrot (or jicama), and bell pepper (plus mushrooms, if using) in vinegar, stirring and tossing until well combined. Refrigerate if marinating more than 2 hours or overnight. When ready to make wraps, drain marinated vegetables and mix with leftover cooked vegetables (if using). Warm tortillas for a few seconds in a microwave so they will roll easily. Spread each tortilla with half the hummus or cream cheese spread. Top each with half the spinach (or 1 lettuce leaf), 1 slice of turkey breast (or other meat), and 1/2 of the marinated vegetables. Carefully roll up each tortilla: first, turn in edges on two opposite sides, then turn in 2 remaining opposite sides, followed by rolling the tortilla into cigar-shaped roll. Wrap snuggly in plastic wrap or foil. If possible, warm wraps briefly in microwave before serving. Makes 2 wraps. Per wrap: 272 calories, 9 g. fat (less than 1 g. saturated fat), 35 g. carbohydrate, 20 g. protein, 8 g. dietary fiber, 453 mg. sodium. A nutritious, well-balanced salad can be quickly made from ingredients that are on hand at any given moment. The many options offered in the following recipe inspired this salad's name. "Whatever's Around" Salad 1/2 cup canned tuna fish (packed in water), drained, or leftover meat (chicken, turkey, beef, etc.) In medium bowl place meat, vegetables, rice and beans, and lightly mix together with fork until well combined. In small bowl, whisk together with fork vinaigrette dressing, yogurt, mayonnaise, parsley and chervil or cilantro. Add dressing to bowl of salad ingredients and, with fork, lightly toss until evenly distributed. Add salt and pepper to taste, if desired. Cover and refrigerate 1 hour or overnight to allow flavors to blend. Serves 1. Per serving: 393 calories, 7 g. fat (1 g. saturated fat), 59 g. carbohydrate, 24 g. protein, 11 g. dietary fiber, 413 mg. sodium.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
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