Whether you are stuck at work or on the go at lunchtime, it is important to eat something to stay fueled and keep up your energy. Johns Hopkins Bloomberg School of Public Health points out that "A satisfied stomach won't growl every minute, allowing you and your neighbors to concentrate." What you choose to eat is just as important. Many lunch options are devoid of nutrients but high in calories and fat, making them poor choices for overall health. Making your own lunch is a good way to ensure you are getting the balance of healthy foods that you need.
Fresh Fruits
Most people look for a burst of quick energy at lunchtime, and fresh fruit can deliver that energy with its natural sugar and carbohydrates. Along with a more substantial meal, eat an orange or tangerine to boost your daily dose of Vitamin C. Fresh orange juice can deliver the same benefits but has a greater number of calories since it is more concentrated. Fresh apples, bananas, pears or stone fruits are other good healthy lunch options.
To bump a piece of fruit up to a main meal component, try serving it with low-fat cottage cheese, yogurt, granola or frozen yogurt. Fruits that pair well with these healthy foods include fresh berries, watermelon, pineapple and grapes.
Whole Grains
The Food Pyramid urges Americans to fill a majority of their daily calories with whole-grain options. Melissa Conrad Stoppler, a doctor who writes for MedicineNet, recommends "wraps made with whole-wheat tortillas, containing either lean cold cuts or low-fat cream cheese topped with veggie slices." The grains provide fiber and long-lasting energy from complex carbohydrates. "Even the classic PB and J (peanut butter and jelly) is healthier in a wheat wrap," says Stoppler.
Other healthy whole-grain lunch options include a whole-grain bagel topped with low-fat cream cheese, nut butter or fruit preserves; a whole-grain English muffin sandwich with chicken salad or egg salad and fresh greens; or a multigrain sandwich with deli meat or hummus and fresh vegetables.
Lean Meats
Protein from lean meats helps the body repair tissues, builds new tissues and muscle, and maintains energy. A lunch that contains complex carbohydrates and beneficial fats is still unbalanced without a portion of protein. Connie Diekman, president of the American Dietetic Association, says, "the combination of protein and fiber from whole grains, beans, nuts, vegetables, and/or fruit will give you the most satisfying and nutritious combination of foods that will keep you feeling full until dinner."
Protein makes you feel fuller for a longer period of time. Sarah Robbins for "SELF" magazine writes that "Any lunch should [be] made up of 30 percent protein." She recommends fish, lean meat or tofu. Dairy products also provide significant amounts of protein.
Choose healthy, protein-rich lunch options like grilled salmon or chicken with a salad, stir-fried tofu with vegetables, lentil soup with whole-grain bread, hummus in a whole-wheat wrap, or a couple of hard-boiled eggs served with other whole foods.
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