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5 strategies for a healthier lunch

Here’s how to avoid adding unwanted calories to your salad or sandwich.

Updated on March 15, 2022

Tuna fish sandwich
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You’ve probably got the right intention when it comes to your midday meal. You want to build a lunch that’s filling, nutritious, and energizing. But even some seemingly virtuous lunches could be adding more fat, sugar, salt, and calories than you bargained for.

The good news is that you can still enjoy your lunchtime favorites with a few smart tweaks. Here’s how to get started.

Sandwich wraps
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Pick a Smarter Sandwich Wrap

You may be surprised to know that many brands of sandwich wraps contain more fat, calories, and sodium than two slices of whole grain bread. A typical sandwich wrap contains more than 200 calories, 5 grams of fat, and a whopping 580 milligrams of sodium. Don’t be fooled by the whole wheat andShow More

avocado
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Use Avocado Sparingly

Avocados are high in antioxidants, fiber, and heart-healthy fats, making them a great addition to salads, sandwiches, smoothies, and more. In moderation, avocados are healthy and satiating, but there is such a thing as too much of a good thing. A proper serving is smaller than you might think—aboutShow More

Salad with croutons
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Dial Back on Salad Toppings

Eating a salad for lunch is an easy way to get your daily dose of veggies, and there’s a nearly limitless array of delicious produce to try. The challenge is when it comes to toppings. If you’re loading your greens with high-fat and high-calorie ingredients, the health value of your meal canShow More

tuna salad sandwich
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Rethink Your Tuna Salad

Chunk light tuna is high in protein and omega-3 fatty acids, so it tops the list of healthy lunchtime proteins—that is, until you smother it in mayonnaise. Most tuna salads contain far more mayonnaise than the recommended serving of one teaspoon. A tablespoon contains 100 calories and 11 grams ofShow More

granola bars
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Go Easy on Energy Bars

If you have a busy schedule, it can be a struggle to prep and pack a well-balanced lunch each day. Grabbing an energy bar may feel like a healthy alternative. But as satisfying as many bars are, they’re often high in fat and quick-burning sugars, like brown rice syrup. Many bars, despite theirShow More

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