by Deborah Jones, R.D., L.N., Director of Nutrition Services at St. Peter’s Hospital and President of the Montana Dietetic Association

Spring is the best time to institute healthy lunch habits that make you feel great well into the afternoon.  Take lunch time to recharge your body and give it the nutrient boost that you need to get through your work day or afternoon athletic training session.  You need to practice three guidelines when packing or choosing your lunch for great afternoon performance.

The lunch guidelines are:  1- fuel, 2- variety, and 3- balance. Include one-third of your fuel needs or 500 to 800 calories in your lunch.  Focus on using a variety fruits and vegetables.  Balance at least two cups of fruits and vegetables with a protein rich food and a whole grain choice. Choose lean chicken or beef, low fat yogurt, legumes or nuts as a protein source.  Look to whole grain pasta, crackers, muffins or a fiber rich oatmeal cookie to complement your midday meal.

The following recipe for Bistro Salad when combined with a carton of low fat milk, and a bran muffin makes a great Spring lunch.

Bistro Salad

Serves: 4
Ingredients:

1 pound cooked, skinned chicken breast halves
8 cups assorted torn mixed salad greens
2 fresh pears, cored and sliced or 2 cups strawberries, sliced
2 tablespoons green onions
1/8 cup chopped walnuts or pecans or sliced almonds
1/8 cup crumbled blue cheese or other cheese
¾ cup balsamic vinegar

Cut cooked chicken into strips. Line platter with greens; top with pears, chicken, onions and nuts. Top with cheese. Drizzle balsamic vinegar to taste over salad.

Credit: Recipe from website:  www.fruitsandveggiesmorematters.org

Nutritional Information per Serving

Calories: 297, Total Fat: 10.3g, Saturated Fat: 2.8g, % of Calories from Fat: 31%, Protein: 28g, Carbohydrates: 25g, Cholesterol: 73mg, Dietary Fiber: 5g, Sodium: 151mg