It’s time to examine the art of packing the perfect lunch.

While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds.

The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself.

According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, “When it comes to nutrition, children are not just miniature adults. Because they’re growing, they have different dietary needs.” (Their daily serving recommendations are in boxes below.)

Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids needs.

Don’t have kids? Keep reading. You’ll need these steps when packing your own nutrient-dense, fitness lunches.

Step 1: Hydration

Every function of the human body requires water, so it’s a no-brainer that water should be included in your packed lunch. Eight glasses a day is a MINIMUM.

It’s easy to fall into the trap of giving kids juice or a soda, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water.  This is one fight that is worth winning.

Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals.

Step 2: Protein

Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue.

Here’s a list of healthy protein sources: fish, beans, tofu, nuts, eggs, chicken, turkey, lean pork and lamb.

Limit the amount of high-saturated-fat protein that your kids eat to no more than 3 servings per week. These include cheese, hot dogs, salami, bacon and sausage.

Step 3: Whole Grains

Whole grains are one of the major building blocks of a healthy meal. The key word here is “whole” meaning not refined.

White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products.

Here’s a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta.

Step 4: Veggies

When it comes to veggies, variety is key. Choose a array of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytochemicals.

Don’t save vegetables for dinnertime. Pack each lunch with lots of colorful vegetables.

Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula/spinach, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Invest in a small thermos and fill it with vegetable soup.

Step 5: Fruit

Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients.

Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar.

Don’t worry about the natural  sugar in fruit.  It won’t raise you blood sugar or your insulin levels like refined sugar or HFCS.

Step 6: Calcium

Your kids need calcium in order to build strong, healthy bones. It is important to incorporate calcium into each meal.

Calcium isn’t just found in dairy products. There are many plant sources that contain calcium but it isn’t as readily absorbed by the body as the calcium found in dairy.

Try these sources of calcium: nuts, dark leafy greens, salmon, broccoli, tofu, soy milk, sardines, beans, sunflower seeds, sesame seeds, low-fat milk, low-fat yogurt.

Step 7: Healthy Fat

You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child’s body.

Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated.

There you have it, 7 steps to the perfect packed lunch. See the recipe here to get you started on your first perfect packed lunch.

Remember that eating right is only part of the equation. Exercise is just as (or more) important when it comes to fitness and weight loss.

Are you ready to get started on a personalized fitness program?

Email today to set up your free fitness orientation.

Your friend and trainer,

Paul F. Sweatt

The Weight Loss Expert

Here’s an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don’t fall into the trap of eating the same thing day after day. Remember to use the 7 steps to create your perfect packed lunch.
Servings: 1

Here’s what you need…
For the wrap:

• 1 green tortilla
• 1 chicken breast (or your choice of protein: veggie patty, lean turkey, hardboiled egg, smoked salmon, grilled white fish, or baked tofu)
• Sliced tomato
• Baby spinach
• 1 Tablespoon hummus

For the veggies:

• 1/2 cup cut veggies (try broccoli, cauliflower, carrots and bell peppers)
• 1/4 cup hummus

For the yogurt:

• 1/2 cup plain nonfat Greek yogurt
• Handful of berries (strawberries and blueberries)

For the trail mix:

• 1oz raw mixed nuts
• 5 golden raisins

1. Spread the tortilla with hummus, line with lettuce, tomato slices and chicken breast. Wrap and slice in half.
2. Wash and pack the cut veggies in plastic container. Pack the hummus in a small container.
3. Pack the yogurt in a small container and top with the berries.
4. Mix the raw nuts with the raisins and pack in a small container or bag.
5. Don’t forget to pack a container of water and a napkin!

Nutritional Analysis: One serving equals: 547 calories, 19g fat, 39g carbohydrate, 12g fiber, and 55g protein.

Is sugar the culprit behind America’s ever expanding obesity problem?

Does your body need all the sugar found in energy and sports drinks to stay going?  How about if I don’t exercise?

Or should all types of sugar, even those found in fruits and vegetables, be avoided at all costs?

These are just some of the questions I have been receiving from my readers lately on the topic of sugar.  Apparently I have confused a lot of people by telling them that they should eat certain fruits for health and fat loss.  They tell me that they’ve been told that they should avoid these fruits for their high sugar content.  But I know for a fact that these same people will eat supposedly “healthy” foods that are loaded with refined sugar and high fructose corn syrup (HFCS) and think themselves better for it.

I cannot let all the misconceptions my readers have about sugar stand.  So I decided to write this post to (hopefully) put all the factually incorrect ideas about sugar to bed once and for all.  And to make sure that  everyone of you fully understands the Good, the Bad and the Ugly sides of sugar.

So break out your turntable and your vinyl copy of  ”Fugo a Cavallo” by Ennio Morricone and read  on.

The Good – Natural sugar, the type found in fruits and vegetables,  is the Clint Eastwood of the sugar world.

The Good

Even before the low-carb craze, people and women in particular (thanks Ms. Stevens) have been told to stay away from certain fruits if they are trying to lose or maintain weight.  This to me, as the saying goes, is like throwing the baby out with the bath water.  Yes fruit has sugar in it but fruit also contains loads of fiber, vitamins and minerals, water and electrolytes.   Even high sugar, low fiber fruits like bananas and watermelon still contain enough of the good stuff to out way not eating them due to their sugar content.

Just try to find a fat person who’s greatest indulgence is fruit.

The Bad – Refined sugar, the sugar that is extracted from plants, is the Lee Van Cleef of the sugar world.

The Bad

Along with HFCS, refined sugar is found in any type of food that has been processed. One teaspoon of the stuff contaisn 15 calories.   These sugars and the extra calories they contain are unnecessary for fuel if you eat a healthy diet rich in fruits and vegetables and can be avoided all together if you choose to do so.  If you do, I wish you luck.  For the rest of us, moderation is key.

Just remember, less is more.

Sugar not found in its natural state has an higher chance of causing insulin spikes which will cause you to gain and store fat.  Refined sugar is also known as the anti-nutrient because it is void of any nutritional value.

So eat less sugar (and sugar ladened goods) and more of the good stuff.

The Ugly - HFCS, a totally man made  sugar, is the Eli Wallach of the sugar.

Even though Eli’s character in the movie has some redeeming qualities, there is nothing good about HFCS.   HFCS has been shown in numerous tests (not run by the corn union) to increase fat storage especially around the middle.  If that doesn’t scare you this will.  HFCS is in practically everything.  And I do mean everything.  Not only is it in soda, cookies, cakes and pies but it is also in salad dressing, ketchup, peanut butter and bread. If it comes out of a bag, bottle, box or can, it probably contains HFCS.

Don’t believe me.

Go into your pantry and pick up the closest processed “food” you don’t believe could possibly contain HFCS.  Now look at the ingredients list.

Eat these products and you you may be cast in the part of The Ugly

Shocking isn’t it.

Don’t despair.  Not all is lost.  You don’t have to live on a bland die to avoid the dreaded weight gain. Finding good tasting products without HFCS just takes a little searching.  Think of all those calories you will burn in the process.

Ok  you have now read about the different kinds of sugar.

And you probably believe that you should absolutely avoid all sugar that does not come from fruits and veggies.  Not so fast.  If you are active, and more than likely if you read my blog you are, a little extra sugar can go along way to fueling your workouts and helping you to get ready for the next one.  Just keep the sugar to before and around your workouts.

And be honest, if you are not at a high level of activity (and I do mean HIGH), leave the sports and energy drinks on the shelves and the sugar spoon away from your cup.  A piece of cake every now and again won’t kill you.

Just remember the every now and again part.

Your friend and trainer,

Paul F. Sweatt

Wellesley’s Best Personal Trainer

Serving: 2

Here’s what you need

• 1 cup egg substitute refrigerated
• 1 tablespoon fat-free milk
• ½ teaspoon dried oregano leaves
• 1/8 teaspoon garlic powder
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• ¼ cup chopped red bell pepper
• ¼ cup chopped broccoli florets
• 4 ounces breakfast sausage links, thawed (can use veggie sausages)
• ¼ cup canned sliced mushrooms, drained
• ½ cup shredded fat-free or reduced-fat cheddar cheese

1.  In a medium bowl, whisk together the egg sub-stitute, milk, oregano, garlic powder, salt and pepper; set aside.

2.  Spray a small nonstick skillet with cooking spray; cook bell pepper, broccoli and sausage links over medium heat until vegetables are tender. Remove from skillet; set aside.

3.  In the same skillet, cook egg mixture over medium- low heat until set. Top with bell pepper mixture and mushrooms; sprinkle with cheese. Remove from heat; cover tightly and let stand for 3 to 5 minutes, or until cheese is melted.

Nutritional Analysis:

Here’s what you need:

• 8 cups cleaned spinach leaves
• 3 oranges, peeled, sliced and quartered
• 2 cucumbers, peeled sliced and quartered
• 1/8 cup macadamia nuts, coarsely chopped
• 1/8 cup sunflower seeds
• 2 Tablespoons poppy seeds
• 1 cup strawberries, sliced or whole raspberries
• 1/2 cup white balsamic raspberry blush vinegar

1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

Don’t buy food items that:

• Are filled with sugar or high fructose corn syrup.
• Are highly processed and contain unidentifiable ingredients.
• Are full of fat.

Do buy:

• Whole, fresh fruits and vegetables.
• Whole grains.
• Lean proteins.

I am sure that you have all been told this at one point or another.  If you are trying to lose fat that you must eat bland, boring foods.

I bet that you also heard this one.  If it tastes good it can’t be good for you.

After hear all this for so long I’m positive that  you to believe that you can’t eat delicious, tasty foods while losing fat and getting healthy.

That is just a lie perpetrated by companies that make fatting, unhealthy  ”foods” and is so not true.  If your fat loss diet is bland and boring the only person to blame is you.

Of course taste is subjective.  Just because I think something tastes good doesn’t mean you will.  I think all the food I eat in my diet tastes awesome but another word may come to mind if I got you to try something I love to eat.

You have around 10,000 taste buds on your tongue designed to pick up the flavors salty, sweet, sour, bitter and umami or savoriness.

The “food” companies know this and will pump as much fat, salt, refined sugar and chemicals into their products so that you will believe when you eat them that they are delicious.  But when you die of a massive heart attack at 50 at least all your food tasted good, right?

What am I getting at with all this?

I am saying that you can make healthy and delicious food  choices even while on a fat loss diet and you don’t need all the  fat, salt and refined sugar “food” companies use to do so.

First off, if you can’t get it in the periphery of your supermarket, don’t eat it.  The inner aisles are full of nothing but crap that is HORRIBLE for fat loss.

Need something sweet (or maybe sour)?  Skip the candy and eat some fruit.  No, the natural sugar in fruit will not sabotage your diet but the refined sugar in the candy most certainly will.

Natures little treats.

Need something salty?  Avoid the chip aisle and buy some veggies and chicken/pork/beef to make a healthy stir-fry or get some cheese.  Or check out the new Angelina Jolie movie.

Salt-y.

Need something bitter? Greek yogurt will do the trick.

Now if that doesn’t look delicious…

So no matter what you think tastes good there is always a healthy alternative.  You can even combine tastes.  An apple with cheese.   Blueberries in your greek yogurt.  Angelina Jolie with…uhh, never mind.  You get the idea.

Need some recipes?  You can always find some here in my Train To Sweatt Blog under recipes.  You can look online and find one of the thousands of healthy and easy recipe books.

So remember, If your diet fat loss is bland and boring the only person to blame is you.

And if by the off chance that you do not find healthy food delicious no matter how hard you try, give it 21 days.  After 21 days your body should be rid of all the addicting chemicals that the “food” companies put in their product and your taste buds will adjust to your healthy and very delicious diet.

Your friend and trainer,

Paul F. Sweatt

Wellesley’s Fat Loss Expert

They tell me that they have heard that the fruit is to high in natural sugar and not good for their diet.

Yet again I have to fight against incorrect common “knowledge”.

Have you ever seen a fat fruitarian?  Yes they do exist.

Yes, she only eats fruit.

Yes, fruit does contain natural sugar but fruit also contains, fiber, water, antioxidants, flavonoids, phytonutrients  and gets you feeling full with minimum calories.

Let’s look at the calories content of some of the more popular fruits:

• 1 apple (medium) =  75 calories
• 1 banana (medium = 100 calories
• 1 cup blackberries = 70 calories
• 1 cup blueberries = 80 calories
• 1 cup cantaloupe = 30 calories
• 1 grapefruit = 80 calories
• 1 orange = 60 calories
• 1 cup papaya = 65 calories
• 1 peach = 40 calories
• 1 cup pineapple = 65 calories
• 1 cup strawberries = 45 calories
• 1 cup watermelon = 50 calories

Even if you ate all these in a day (and I guarantee that you can’t) it would only add up to  760 calories.  And if you did eat all that you would be too stuffed to want to eat anything else.  How’s that for a diet food.

Now let’s compare that to some common everyday foods.  You know the ones that really make you fat.

• 1 bagel (plain) = 300 calories
• Blueberry Muffin (low fat) = 430 calories
• Iced Caffe Mocha (grande) = 200 Calories
• Caramel Frappuccino Blended Coffee (grande) = 430 calories

If you get the muffin and the frappuccino you will consume 100 calories more than if you ate all the fruit and you will probably still be hungry.  And don’t even get me started on all the nutrients you will be denying yourself.

With all the fat, refined sugar and calorie laden foods that you eat on a regular basis and you’re worried that fruit will make you fat.  You need to take another look at what might be keeping the weight on you.

Eat this Not That

I eat more fruit in a day than the average American family eats in a week and I am far from fat.  I can have as many a 9 servings in a day.  And that in addition to all the vegetable I eat.

So don’t fear the fruit.  Click here for tips on how to get more fruit in your fat loss diet.

Your friend and trainer,

Paul F. Sweatt

Wellesley’s Fat Loss Expert