Eating a balanced diet provides the body with adequate nutrition and energy to support normal growth and development. According to the National Institutes of Health, a balanced diet means that dietary intake meets but does not exceed nutritional needs. When choosing a well-balanced lunch, try to keep calories to around 500 while incorporating a variety of healthy foods from each of the food groups. Eating a variety of flavors and colors ensures the body is getting an adequate mix of protein, carbohydrates and healthy fats to stay fueled throughout the afternoon.
Protein
A healthy lunch should include a serving of protein to support healthy muscles and also help maintain steady blood sugar levels to prevent that late afternoon crash. Select lean sources of protein for a well-balanced lunch, such as turkey, fish, beans, peas, nuts and soy-protein sources including tofu. When choosing meats, look for options that are baked, grilled or broiled, and keep the serving size to three ounces, which is about the size of a deck of cards. Add variety to a weekly lunch routine by switching protein sources and trying new options.
Carbohydrates
The U.S. Department of Agriculture or USDA recommends that Americans consume half of their grains as whole grains. Get whole grains during lunch by choosing 100 percent whole wheat sandwich bread. Whole wheat bread is unrefined and contains more nutrients and fiber than other sandwich breads. Fiber protects against heart disease and contributes to healthy weight maintenance by making the body feel fuller longer. Even multigrain sandwich bread can be made with refined flour, so always look for 100 percent whole wheat on the label.
Healthy Fats
The USDA recommends limiting solid fats like butter and instead getting your fats primarily from fish, nuts and vegetable oils, which contain healthy monounsaturated fats and polyunsaturated fats. These fats are considered healthy because they do not raise LDL or bad cholesterol levels in the body. Incorporate healthy fats into a well-balanced lunch by topping a salad with shrimp or salmon, adding a tablespoon of walnuts to a salad or adding a few slices of oil-rich avocado to a sandwich.
Fruit and Vegetables
One of the easiest ways to eat a balanced lunch is to make it colorful. The pigments that give fruit and vegetables their vibrant colors are loaded with nutrients and antioxidants that can help protect against heart disease and certain cancers. When making a salad, pile on a rainbow of vegetables for a tasty and vibrant lunch. Get creative with sandwich toppings and fill up on greens, tomatoes, avocados and red onions. Grab an apple or banana for an easy on-the-go snack.
Fluids
Sweetened drinks or sodas can be a tempting beverage option to round out a lunch, but the calories add up quickly. Water is the best beverage choice to stay hydrated without adding additional calories. The American Dietetic Association or ADA recommends a minimum of nine eight-ounce glasses of water or water-based beverages every day for women and 13 glasses for men. If opting for a sweetened lunch beverage, be aware of how many calories are in the bottle by reading the nutrition label and paying attention to the serving size. Calories from beverages count just as much as calories from food.
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