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Make Your Next Meal Healthier

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Lunch

Your Current Lunch: Turkey salami, lettuce, tomato, and cheese on a roll with reduced-fat mayo

Why It's Good: Turkey salami has half the calories and about a third of the fat of regular salami. The tomato gives you lycopene; the lettuce offers fiber.

The Catch: Let's face it: This is still nothing more than meat and cheese on a refined-carbohydrate roll. (P.S. Just because it's reduced-fat mayo doesn't mean you can have double.)

Make It Over

  • Trade in those ho-hum tomato slices for sun-dried tomatoes or salsa to bump up the lycopene (carotenoid) content. "The more processing a tomato goes through, the more available its carotenoids are," says Grotto.
  • Choose a deeper-hued salad green for more nutrients.
  • Swap the mayo for some caramelized onions. "Onions contain sulfur, which can help cut your absorption of nitrites from cold cuts," says Grotto.
  • Toss that roll and get some whole-grain bread. Two slices have four times the fiber and a lot more antioxidants. After all, you can't absorb nutrients unless they're there to begin with.
  • Opt for a less-processed deli meat, like regular roasted turkey. "Processing adds sodium, nitrates, and other chemicals you don't need," says Grotto.

Next:  Dinner

 

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neeno_0323 wrote:

it would be great to have a button that lets us come up with a shopping list based on suggestions from the article.

7/15/2010 03:57:18 PM Report Abuse

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