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Healthy and Smart Eating for lunch

Updated on March 2, 2017
Kristen Howe profile image

Kristen Howe has been eating healthy foods for a couple of years, ever since she had open heart surgery to fix a hole in her heart.

This is a Perfect Example of a Heart-Healthy Sandwich With Wheat Bread, Veggies and Swiss Cheese With Deli Meat and Light Dressing

Healthy lunch poll

Would you have a healthy lunch today?

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V-8 has Different Flavors you can try From Fusion, Splash and Original. It's Good for you, too. Try Them all!

What's in Your Sandwich?

Earlier this fall, I've mentioned how you can change your diet to lower the sodium amount down or to go low salt for the basic meats of chicken, turkey, bologna and bacon for any meal. Now I'm going to bring it down a level to the sandwiches we have for lunch... where it's at work, at home, on the go, or school/college. If you make healthier alternatives to your favorite sandwich ingredients, your body and your heart would thank you for it, too. While you'll do your grocery shopping at any grocery store, look for the AHA approved symbol with a heart or just a heart alone on the packaging.

So let's start out with the bread. If you love white bread, I have bad news for you. According to some online health articles, it's not heart-healthy for you. It's recommended for you to switch to whole wheat or any type of grains like whole grains. If you love bagels, I would suggest you to try Thomas's English bagels in any variety from plain to the works. It's healthier to you than any type of a bagel. If you love rolls and buns, any flavor are fine too for your sandwiches. Wraps and pita breads are also great to add on as well.

So let's move to cheese. If you're fan of American cheese, take a pass on it. It's high on cholesterol. The American Heart Association recommends you should try other healthier varieties of cheese to your meals. For starters, you can try blue-veined cheeses such as Roquefort, Danish Blue, Gorgonzola and mature Stilton. Or white Fengi-fermented cheeses such as Camembert and mature Brie. Or bacteria-fermented cheeses such as mature Cheddar, mature Emmental, and Ossau-Iraty. Other healthier cheeses include low-fat and part-skim cheeses. You can always look for low-sodium varieties of your favorites cheeses as well at your local deli.

You can always load your sandwich with your favorite vegetable slices for the fillings to get all of the healthy nutrition you need. And why not add an extra crunch to it with fruit slices like apples, strawberries and pears to your sandwiches as well.

Now let's talk about the condiments for your sandwiches--mustard and mayo? Which are healthier of the two? And what's the healthier ones for your subs and sandwiches? Those are all good questions. Choose a lighter spread like low-fat mayo, salad dressing or mustard, hummus, avocad spreads or slices. Overall, mustard is a healthier choice than mayo.

For other meat alternatives for lean protein, try sliced fish, eggs or canned tuna or salmon. So the next time you go to the grocery store, keep these ingredients in mind.




Healthy beverage poll

What beverage would you have with your healthy lunch?

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Water is Healthier for any Meal in any Flavor With Sparkling Ice Water. There's Also Lemonades and Teas as Well to Pick From, one for Every day of the Week to D

Soy Milk can do Your Body Good and Taste Great, too, for a Healthy Milk Alternative in a Variety of Rich Flavors Like Original, Vanilla, Cashew and Chocolate

Healthy Drinks for Your Lunch

Now that you're ready to have lunch, breakfast or supper, now you need a perfect drink to go with it. There's so many choices out there. To start out with your recommended juice to drink once a day, vegetable juice is the way to go as the best choice, since it's loads with nutrients. V-8 has a plethora of flavors in the Fusion or Splash varieties for you to try in a fruit-vegetable combination. Pomegranate juice, acai berry juice, red grape juice, prune juice, and cranberry juice are all good choices for you to have with your morning meal. If you love orange juice, try the unsweetened variety to do your body good. Fruit smoothies are another way to start your morning with plenty of nutrients.

Although milk does the body good for your bones, traditional milk could be not healthy for you. If you crave it, consider low-fat or skim milk if you can. Try the healthier versions with soy, rice or almond extract, that's available at the local grocery store. They come in sweetened, unsweetened, and in vanilla.

And we all can't go wrong with water! Just plain filtered water is healthy for you, gives you no tummy troubles, and is no calories. If you love flavor, there's so many varieties out there. There's the powder version of Propel flavor packs that comes in a box. All you have to do is open the package and add it your deserved amount. They also come in packs of six and eight as well. There's also the liquid version from Mio, Mio Fit and Mio energy, when you can just squeeze the bottle to fill your glass or water bottle with many flavors. Crystal Light and Minute Maid also have the same options for you too.

If you love it already flavored, you can try Glaceau's Vitamin Water and Fruit Water. It comes in many fruity and delicious flavors. There's also Talking Rain's Sparkling ICE water. That also comes in a bunch of varieties, including some lemonade flavors.

Remember, try not to drink soda or fruit juices, unless it's low in sodium. Cheers! Pick the right drink for any meal! Next time, we'll talk about health snacks, dinners, and eating out tips.

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    • peachpurple profile image

      peachy 2 years ago from Home Sweet Home

      i must try different ways to make my own sandwiches, voted yummy

    • Kristen Howe profile image
      Author

      Kristen Howe 2 years ago from Northeast Ohio

      Thanks Peach for stopping by and for the vote.

    • SheilaMilne profile image

      SheilaMilne 2 years ago from Kent, UK

      Some really tasty ideas here! A health food store close to where I worked used to make grated carrot and raisin sandwiches. They were delicious too.

    • Kristen Howe profile image
      Author

      Kristen Howe 2 years ago from Northeast Ohio

      Sheila, thanks for stopping by. I never had those kind of sandwiches before. It reminds me of the Ambrosia dessert I had eons ago. Go for it!

    • louise-barraco profile image

      Louise Barraco 2 years ago from Ontario

      Tasty ideas I'm now craving a sandwich I am going to put less mayo and cheese on my sandwiches

    • Kristen Howe profile image
      Author

      Kristen Howe 2 years ago from Northeast Ohio

      Good for you, Lorraine. Less is always better and more healthier for your heart. Thanks for the visit.

    • poetryman6969 profile image

      poetryman6969 2 years ago

      Yeah mustard and plain water! I think I am forgetting something somewhere... Well at least you could get mustard and water for free in some places. Before they kicked you out and banned your from the joint.

    • Kristen Howe profile image
      Author

      Kristen Howe 2 years ago from Northeast Ohio

      Ouch Poetryman. Free condiments and mustard packets for sure. Water's always free too. Thanks for stopping by and commenting!

    • rebeccamealey profile image

      Rebecca Mealey 23 months ago from Northeastern Georgia, USA

      Great healthy lunch tips. I should stop eating American cheese. Thanks!

    • Kristen Howe profile image
      Author

      Kristen Howe 23 months ago from Northeast Ohio

      You're welcome Rebecca. Good for you. Enjoy! Thanks for stopping by!

    • Akriti Mattu profile image

      Akriti Mattu 23 months ago from Shimla, India

      Great tips

    • cam8510 profile image

      Chris Mills 23 months ago from St. Louis, MO until the end of June, 2017

      Thanks for all the great tips. For the most part, I've let go of breads of all kinds. I eat lots of vegetables and fruit, although I still crave an occasional bowl of ice cream. The are lots of good suggestions here. Thanks.

    • Kristen Howe profile image
      Author

      Kristen Howe 23 months ago from Northeast Ohio

      Chris, thanks for stopping by and commenting. Really? Wheat and whole grain are good for you, while white is bad. My pleasure.

    • Kristen Howe profile image
      Author

      Kristen Howe 23 months ago from Northeast Ohio

      Thanks!

    • Thelma Alberts profile image

      Thelma Alberts 22 months ago from Germany

      I mostly make my own rye or whole wheat sandwiches and with cheese spread and veggies and sometimes with tuna flakes or chicken in it. Well, tea or water is what I drink. Now I´m hungry. LOL!

    • Kristen Howe profile image
      Author

      Kristen Howe 22 months ago from Northeast Ohio

      Thelma, those sandwiches sound delicious and nutritious to me. You're making me hungry too. Thanks for dropping by.

    • wilderness profile image

      Dan Harmon 22 months ago from Boise, Idaho

      Some good thoughts here for me - we're heading out shortly for a couple weeks of camping and needed some ideas for healthy lunches. Thanks!

    • Kristen Howe profile image
      Author

      Kristen Howe 22 months ago from Northeast Ohio

      Dan, you're very welcome. Have fun camping this summer while enjoying nature and its splendid weather.

    • CWanamaker profile image

      CWanamaker 22 months ago from Arizona

      I love sandwiches. So much so that I usually have atleast one a day. The key to a good sandwich is using high quality ingredients and making sure you get good, fresh bread. I no longer drink soda so its only water, unsweetened green tea or black tea or occasionally sparkling water with lime or lemon.

    • Kristen Howe profile image
      Author

      Kristen Howe 22 months ago from Northeast Ohio

      Thanks for stopping by and commenting, CWanamaker. Good for you for drinking healthy foods and drinks for your lunches, my friend. I agree with you on what you said.

    • Chriswillman90 profile image

      Krzysztof Willman 22 months ago from Parlin, New Jersey

      Nice tips on a healthier lunch. I normally just take what I can get or stop off at a fast food joint, but there should be more substance than that. The sandwich and drink ideas sound both healthy and tasty; I'll have to give them a try. Great read.

    • Kristen Howe profile image
      Author

      Kristen Howe 22 months ago from Northeast Ohio

      Chris, thanks so much for stopping by and commenting. You should refrain fast food, unless they have healthier options like salads. Fast foods have grease and food, which isn't good for you. Enjoy them for a delicious taste!

    • Benny01 profile image

      Ijeoma Peter 22 months ago from Lagos, Nigeria

      Nice one kristen, eating right is a good way to go for a healthy living.

    • Kristen Howe profile image
      Author

      Kristen Howe 22 months ago from Northeast Ohio

      Thanks so much Benny.

    • emge profile image

      Madan 21 months ago from Abu Dhabi

      Good ideas, but not likely to suit Indian tastes.

    • Kristen Howe profile image
      Author

      Kristen Howe 21 months ago from Northeast Ohio

      Thanks Emge. Well, you can still eat salads though. Thanks for the visit.

    • Glenn Stok profile image

      Glenn Stok 21 months ago from Long Island, NY

      I actually make myself turkey sandwiches which are not turkey. I found something in the grocery store called Tofurky. It's actually tofu, but you'd think you're eating turkey.

      As for drinks, I like to drink fruit juices. I buy whatever says 100% juice. If one is not careful they buy things that say apple flavored or grapefruit flavored. Whatever flavored. The word "flavored" is a hint that it's cancer causing chemicals. If it's flavored anything, I stay away from it. I only want "real" foods.

      You definitely pointed people in the right direction with this hub.

    • Kristen Howe profile image
      Author

      Kristen Howe 21 months ago from Northeast Ohio

      I never had Tofurky before, but I'm game to try it. Juice is good for you, Glenn! Thanks for your comments!

    • Emese Fromm profile image

      EmeseRĂ©ka 21 months ago from The Desert

      Hi Kristen, good choices here... Another idea for sandwiches, instead of mayo or mustard , try avocado. It's really easy to make it into a spread (just mush it with a fork), great for you, and adds that extra something that people use mayo for. :). You posted a lot of useful information here. Great job!

    • Kristen Howe profile image
      Author

      Kristen Howe 21 months ago from Northeast Ohio

      Thanks Emese. I never had avocado spread before and would have to give it a try at Subway this month.

    • moonlake profile image

      moonlake 20 months ago from America

      I don't eat much bread. My problems are from other foods. I had heart attacks 32 years ago and the food doctors wanted me to eat back then has changed a lot.

      Lots of good information voted up.

    • Kristen Howe profile image
      Author

      Kristen Howe 20 months ago from Northeast Ohio

      Thanks Moonlake. Sorry to hear about your health issues back then. You can also do a lettuce wrap.

    • CrisSp profile image

      CrisSp 20 months ago from Sky Is The Limit Adventure

      That's one good looking sandwich and this hub comes with lots of useful and healthy info.

      Yum!

    • Kristen Howe profile image
      Author

      Kristen Howe 20 months ago from Northeast Ohio

      Thank you CrisSp!

    • Peggy W profile image

      Peggy Woods 18 months ago from Houston, Texas

      There are so many good choices these days if one just puts the effort into learning what they are. We never eat just plain white bread and another tip if drinking real fruit juices is to dilute them with water. Saves on calories. Eating whole fruit is better than drinking the juices which can be calorie laden. Thanks for your tips.

    • Kristen Howe profile image
      Author

      Kristen Howe 18 months ago from Northeast Ohio

      Peggy, you're very welcome. Your tips are spot on as well.

    • Thelma Alberts profile image

      Thelma Alberts 15 months ago from Germany

      I eat a lot of German rye or whole wheat bread sandwiches which I make myself in many variations. Just like the photo of your sandwich above but with rye bread and sometimes with pumpernickel.

    • Kristen Howe profile image
      Author

      Kristen Howe 15 months ago from Northeast Ohio

      Hmm. Interesting choices, Thelma. I'm not a fan of rye. Pumpernickel is always goodl. Good picks!

    • roselinsojan profile image

      roselinsojan 11 months ago from India,Kerala.

      Good, I tried to make it and it is very nice.

    • Kristen Howe profile image
      Author

      Kristen Howe 11 months ago from Northeast Ohio

      Thanks for stopping by and commenting. I'm glad it's nice.

    • carolynkaye profile image

      carolynkaye 11 months ago from USA

      Thanks for sharing all these delicious ideas here. It's good to have a reminder about how to choose healthier options. I like the idea for hummus on sandwiches and it's definitely healthier than cheese. Veganaise is also tasty on sandwiches as an vegetarian alternative to mayonaise.

    • Kristen Howe profile image
      Author

      Kristen Howe 11 months ago from Northeast Ohio

      Carolyn, you're very welcome. I would love to try veganaise someday. Thanks for stopping by.

    • Happymommy2520 profile image

      Amy 9 months ago from East Coast

      Great article Kristen. I love the idea of putting fruit/veggie slices on your sandwich. I am going to try that one. You article was very well written! I am going to put it on my Pinterest account. Have a great weekend!

    • Kristen Howe profile image
      Author

      Kristen Howe 9 months ago from Northeast Ohio

      Hi Aimee. Thanks for commenting and stopping by. Go for it! Thanks for sharing. You too!

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