5/26/11 Katie's Healthy Eating Journal: Thursday

A reader recently wrote about how she's trying to lose weight and follow my maintenance plan.  She was having trouble finding quick meals to pack for lunch.  Last week she grabbed a croissant and a small plastic tub of egg salad from the grocery store to put in her lunch.  Both are quick and easy things to throw together if you work.  I completely sympathize with her wanting to find lunches that are quick and easy.  I, too, pack my meals before work and like just throwing something in a bag that's no hassle.  Here's the truth about croissants:  (facts taken from livestrong.com)

A medium sized croissant is about 7g of fat and 231 calories.  The majority of fat is saturated fat.  231 calories, if you're on a weight loss program, is the amount you're supposed to have for a meal.  This many calories in just the croissant (your starch) does not promote for a "balanced" meal.  You still have not had your protein.  Way too high in fat.  Save this for the rare and special occasion if you love them. 

Now let's talk about the egg salad which is also a no no.  Pre-made egg salad is very high in fat.  It contains high-fat mayo and is usually immersed in it.  If you love egg salad pre-make it on Sunday and then you have it for a few days.  Make it with fat-free or light mayo.  The amount of calories is significantly less.  Pack your homemade egg salad with 2 slices of whole wheat toast and you've just created a much healthier meal!  Oh yeah...and don't forget your non-starch veggies with your lunch.  They're a must for the "healthy" calories you need everyday!

Breakfast -

JC Blueberry Pancake and sausage with 1/4 cup sugar-free syrup

Banana

1 cup fat-free organic milk

Snack -

JC Anytime Bar

Lunch -

JC Personal Pizza

Leftover grilled veggies

Snack -

Apple

Dinner -

JC 3 Cheese Ziti

Salad (mixed greens, peppers, mushrooms, tomatoes) 2 tbsp. light ranch

Snack -

JC Triple Chocolate Cheesecake