5 Magic Lunch Menus

Give your lunch a makeover and stay healthy during the day.

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Total GL: 17, Total Calories: 452
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Total GL: 10, Total Calories: 550
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Total GL: 14, Total Calories: 333
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Total GL: 22, Total Calories: 519
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Total GL: 38, Total Calories: 588
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Turkey Sandwich
Total GL: 17, Total Calories: 452
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Magic Lunch #1


Typical Lunch
2 slices white bread with 2 slices roasted turkey, 2 slices processed cheese, 1 tablespoon mayonnaise
1 medium banana
3 or 4 graham crackers
16 ounces (495 ml) apple juice

Magic Lunch
2 slices whole grain bread with 2 slices roasted turkey
1 slice processed cheese
Lettuce
2 slices tomato
1 tablespoon mustard
12 sweet cherries
1 ounce (30 g) dark chocolate-covered almonds
6 ounces (180 ml) unsweetened grapefruit juice

Total GL: 17
Total calories: 452

The Fixes
●Swapped white bread for whole grain to boost fiber and lower the GL.

●Cut approximately 60 calories by switching from mayo to mustard.

●Exchanged the apple juice for grapefruit juice, which has a lower GL, and cut the quantity to reduce calories and further lower the GL.

●Switched the banana for cherries. All stone fruits have lower GLs than bananas do.

●Included dark chocolate–covered almonds instead of graham crackers. The almonds offer protein, “good” fats, vitamins, and fiber, while the crackers don’t provide much nutrition and add significantly to the meal’s GL.
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Fabulous ideas! Just what I was looking for. Thanks!

By mbrave23, on 05/12/2009
Bottled water? Really? How about just a glass of water from the tap. There's no magic in these recipes. Stop drinking pop and pick up some water, replace fatty side dishes with fruits or veggies, and eat smaller portions. MAGIC!

By dpollitt, on 09/11/2008
I love this kind of picture explanation of choices in foods. It really helps me to visualize how I can change my eating habit without going on a diet. Thanks.

By hibberger, on 07/03/2008
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