Eating healthy during a busy work day is hardly ever a priority. Active! enlists the help of nutritionist Richa Anand to rate 17 popular lunch choices, so that the next time you order out, you're better equipped to make a healthy choice with this guide
Eating healthy during a busy work day is hardly ever a priority. Active! enlists the help of nutritionist Richa Anand to rate 17 popular lunch choices, so that the next time you order out, you're better equipped to make a healthy choice with this guide
Chole Bhatura
Typically, the cereal and pulse combination would make for a healthy meal. However, in the case of Chole Bhatura, the bhatura (cereal) is made with maida, which has negligible fibre. That it is then deep-fried, only makes matters worse. Chole, on the other hand, is a good source of protein and potassium. However, chole cooked in a lot of oil bumps up the fat content and is avoidable.
Total calories: 650
Fat:35 gm
Carbohydrates: 50 gm
Protein: 25 gm
Rating: 3/5
Masalau00a0Dosa
Dosa is a healthy combination of dal and rice and provides both cereal and pulse components: an integral part of any main meal. Diabetics and obese people should stick to Sada Dosa since Masala Dosa contains potato, which is rich in starch and has minimal fibre. Sambar provides protein. Avoid digging into coconut chutneys though, as it increases the fat content.
Total calories: 400
Fat:15 gm
Carbohydrates: 55 gm
Protein: 10 gm
Rating: 3.5/5
Idli Sambar
Idli has higher protein value than dosa as idli batter has a greater ratio of dal. Also since idlis are steamed, and not fried, it only increases the overall health quotient.
Dr Richa Anand Nutritionist, Dr LH Hiranandani Hospital
Total calories: 250
Fat: 10 gm
Carbohydrates: 23 gm
Protein: 15 gm
Rating: 4.5/5
Carrot & Lentil Soup with Brown Bread
A very healthy option! This can be described as the continental version of dal, roti and sabzi as it provides fibre and protein from the lentil, fibre and carbohydrates from the wholewheat bread, and vitamin C, antioxidants and fibre from the carrots. Avoid adding cream and/ or corn flour to the soup, since both add fat and lower the fibre.
Total calories: 215
Fat: 5 gm
Carbohydrates: 25 gm
Protein: 15 gm
Rating: 5/5
Chapati and Black Dal
A good cereal-pulse combination. It is always better to opt for chapatis made from wholewheat flour rather than maida. Chapati provides energy and fibre, while dal provides protein, potassium and fibre. Using jowar, bajra or bran instead of wholewheat flour increases fibre content and has a cholesterol lowering effect. Avoid heavy dals made with too much butter or oil.
Total calories:400
Fat:10 gm
Carbohydrates: 48 gm
Protein: 25 gm
Rating: 5/5
Rice and Moong dal Khichdi
This is the ideal cereal-pulse combination; it provides fibre, protein and carbohydrates. Light on the stomach and easy to digest, the khichdi is a great lunch option. For those carrying lunch from home, it is better to use sprouted dal and brown rice, which enhances the fibre and protein content.
Total calories: 300
Fat: 6 gm
Carbohydrates: 28 gm
Protein: 20 gm
Rating: 4.5/5
Fishu00a0Curry and Rice
An excellent source of protein, fish has Omega 3 acids which help improve HDL (good cholesterol) and reduce LDL (bad cholesterol). Curries are a smart choice as they use less oil, and also because the tomatoes and onions used in the recipe contain beta-carotene and antioxidants. Steamed rice is a healthy option, since it is made without oil. The meal, however, lacks fibre.
Total calories: 325
Fat: 14 gm
Carbohydrates: 22 gm
Protein: 24 gm
Rating: 4/5
Chicken or cheese Sandwich
Chicken is lean meat and provides class one (high biological value) protein. The bread, assuming it is wholewheat, is a good alternative to chapatis. Make the sandwich healthier by adding lettuce, tomato and cucumber as this will provide the required fibre. Opt for the non-grilled version.
Total calories: 250
Fat: 5 gm
Carbohydrates: 24 gm
Protein: 26 gm
Rating: 4/5
Pasta Salad with Feta Cheese, Green Beans and Herbs
Herbs typically have medicinal properties in addition to high fibre and antioxidant values. Green beans add to the fibre and protein content. The feta cheese provides protein and fat, and is comparatively low on salt and fat content as compared to other cheeses. Pasta is low on fibre and high on calories, if made from refined flour. Total calories: 210
Fat: 8 gm
Carbohydrates: 22 gm
Protein: 10 gm
Rating: 3/5
Chicken Burger
The protein from the chicken is lost because it is deep-fried to make a cutlet. The mayonnaise contributes to fat, and thereby high cholesterol. The bun is made from refined flour, which is low on fibre and has a high glycaemic index, making it unfit for weight watchers, patients with high cholesterol as well as diabetics.
Total calories: 500
Fat: 32 gm
Carbohydrates: 21 gm
Protein: 24 gm
Rating: 3/5
Chicken Biryani
The basmati rice used in biryani lacks fibre; the chicken provides the protein, however, the deep-fried onions and generous amounts of oil/ghee used to cook the dish can negate that. The raita accompanying the biryani provides some fibre as it has tomato, cucumber and onions. Yoghurt or curd is rich in protein.
Total calories: 350
Fat: 15 gm
Carbohydrates: 26 gm
Protein: 24 gm
Rating: 3.5/5
Potato Salad with asparagus
This dish is rich in vitamins, minerals, antioxidants, potassium and fibre. The asparagus contributes to fibre while the potato adds carbs. This salad will provide satiety due to its high fibre content and the lime squeezed over the salad is an excellent source of Vitamin C. It's healthiest to ask for this salad with a vinaigrette dressing.
Total calories: 200
Fat: 2 gm
Carbohydrates: 40 gm
Protein: 4 gm
Rating: 3/5
Chicken Caesar Salad
Caesar Salad contains fibre and antioxidants from the veggies and protein from the chicken. However, the deep-fried croutons contain fat and no fibre. Even the mayonnaise in the salad is unhealthy as it's a combination of egg yolks and oil. Not such a great option as the nutrients from the vegetables are nullified by the mayo and croutons.
Total calories: 550
Fat: 30 gm
Carbohydrates: 35 gm
Protein: 28 gm
Rating:3/5
Pita Pizza with Cheese and Mushroom
The pizza base is usually made from refined flour (maida), which has little or no fibre. Other than a little protein provided by the cheese, this dish is essentially loaded with fat, which equals unhealthy calories and contributes to sodium and cholesterol levels in the body.
Total calories: 300
Fat: 10 gm
Carbohydrates: 38 gm
Protein: 12 gm
Rating:3/5
Mushroom Quiche
Mushrooms are one of those rare vegetables that are a good source of the nutrient Selenium as well as protein and fibre. The crust of the quiche is flour-based which provides negligible fibre and adds calories. Baking this dish reduces the fat content up to a limited extent.
Total calories: 285
Fat:8 gm
Carbohydrates: 40 gm
Protein: 12 gm
Rating: 3/5
Puri Bhaji
Maida-based puris, deep-fried in oil are possibly one of the unhealthiest food options. This is a lunch option that provides high fat and negligible fibre. Potatoes lack fibre that other leafy vegetables provide, and the only benefit obtained through them is their high potassium content.
Total calories: 475
Fat: 25 gm
Carbohydrates: 45 gm
Protein: 11 gm
Rating: 2.5/5
Roast Chicken
This is a healthy option as it provides protein from chicken and is also low on fat since chicken is white meat. Try to ensure or request that a minimal amount of oil or butter is used while preparing this dish.
Total calories: 180
Fat: 6 gm
Carbohydrates: Nil
Protein: 30 gm
Rating: 4.5/5
ADVERTISEMENT
Subscribe today by clicking the link and stay updated with the latest news!" Click here!
