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The 2-Item Lunch

Because lunch is usually consumed in a short time period (15–30 minutes), most people do not overeat in terms of amount of food consumed. However, processed “fast food,” which is extremely high in fat, salt, and sugar and low in complex carbohydrates and fiber, has been the answer to the short time allotted for lunch.

Fast lunches, which are nutritious and also include a great deal of variety, can be planned.

The 2-item lunch can be packed in a brown bag, ordered to eat in a restaurant or to be carried out, or purchased quickly in a grocery store.

Item 1: Fresh fruit

Item 2: If weight loss is a goal, select 1 of the following examples in addition to fresh fruit. If you are extremely active or maintaining your weight, more than 1 may be necessary.

 Tuna salad on whole-grain bread (use water-packed tuna and small amount of fat­free mayonnaise)

 Bagel with fat-free cream cheese or nothing

 Chicken or turkey on whole-grain bread

 Bowl of soup (homemade or no-salt)

 Bowl of rice (ideally not minute rice)

 Bowl of pasta

Additional suggestions for item number 2 on the next page.