Of all the potential spots for improvement in a regular diet, breakfast and lunch are two of the most important. High-fat and high-cholesterol foods such as fried eggs, bacon, sausages, hash browns, burgers, mayonnaise, hot dogs and chips are some common choices for early and midday meals, but they don't effectively fuel the body or mind. Start making better choices with whole, fresh foods that offer more nutrients.
Basics
MyPyramid.gov outlines the foundation of a healthy diet. The food pyramid encourages you to eat a balance of fruits, vegetables, whole grains, lean meats, fish, legumes and low-fat or nonfat dairy products. In addition to focusing on nutritious foods, keep limits in mind. Avoid too much saturated fat, cholesterol, added sugar and sodium at breakfast and lunch.
Planning
Using the healthy foods that you enjoy most, make menus you can follow for weekly breakfasts and lunches. Write down the ingredients you need for those meals, and stick to your list when you go grocery shopping. The Johns Hopkins Bloomberg School of Public Health also recommends stocking up on staples such as whole-wheat bread and nut butter while grocery shopping, as they're flexible foods that can serve double duty and work well for healthy breakfasts or lunches.
Breakfasts
According to ClevelandClinic.org, breakfast activates metabolism in the morning, which can help boost energy and focus as well as aid with weight loss and healthy weight maintenance. Include fiber, low-fat protein and complex carbs to stay full for the longest period of time, and make sure to serve some veggies or fruit as well. Wise choices include steel-cut oats with skim milk and fresh berries, plain Greek yogurt with granola and dried fruit, a vegetable omelet, whole-grain toast with nut butter and a fresh piece of fruit or a nutritious protein shake.
Lunches
At lunch, try to eat a combination of whole grains, lean protein and fresh produce, as EatingWell.com recommends. If your normal diet is higher in fat and calories, swap in substitutes. MedlinePlus suggests eating a turkey deli sandwich instead of a burger, and yogurt with fruit instead of sugary baked goods. Balanced choices include a chicken and bean tortilla with veggies, an egg salad sandwich on whole-wheat bread, a fresh salad with tuna and light dressing or a whole-grain pita spread with hummus and veggies.
Considerations
Improving what you eat for two main meals each day is taking a significant step toward better health. However, to further the effects of those healthy choices, it's also important to choose nutritious foods at dinnertime and for snacks throughout the day. An occasional treat is fine within the context of an overall healthy diet, but make it a goal to continually focus on preparing and eating the most nutritious meals you can.
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