Eating lunch should be an essential part of your day, says Carole Lewis, author of "The Divine Diet," because it will give you the energy you need for the remainder of the afternoon. It is important to include some essential nutrients in your lunch in order to stave off afternoon sluggishness and make you feel full so you do not fill up on unhealthy snacks. Create the right balance of food in your lunchbox to take advantage of what your midday meal can do for you.
Protein
Protein is a nutrient that will provide plenty of afternoon energy so you can complete your work or school day without feeling tired and unproductive. Eating foods with protein will fill your stomach and make you maintain a feeling of fullness for several hours so you are able to eliminate hunger as well as your cravings for unhealthy snacks all afternoon. Lewis suggests making a sandwich with lean meats, such as turkey, chicken or ham. Make your sandwich on whole wheat bread and add lettuce, tomato and other vegetables to increase your intake of vitamins. Peanut butter, nuts and eggs are additional sources of protein that can be included in your lunchbox.
Fiber
Fiber is another nutrient that will fill your stomach and keep you from getting hungry shortly after finishing your lunch, say Bonnie Sanders Polin, Frances Towner Giedt and the Cleveland Clinic Heart Center, authors of "Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook." Fiber will also aid your digestion for the afternoon so you may not experience uncomfortable stomach issues, such as constipation, bloating or gas. Foods high in fiber that are easy to put in a lunchbox include whole wheat bread and vegetables, such as carrot sticks, snap peas, broccoli florets or bell pepper strips. Fruits, such as pears, raspberries and apples are also high in fiber and are healthy additions to your lunchbox.
Calcium
Calcium is one of the most important minerals for good health because it helps support strong bones and can also lower blood pressure, say Polin, Giedt and the Cleveland Clinic Heart Center. Plant based sources of calcium, such as oranges and broccoli, also supply additional fiber to increase the health of your lunch, and animal based calcium foods, including diary products, increase the amount of protein you are able to consume at lunchtime. Adding a slice of low-fat cheese to your sandwich is one way to increase your calcium intake at lunch. Cottage cheese, skim milk or a carton of yogurt are other easy foods to put in your lunchbox that will help you eat enough calcium.
References
- "The Divine Diet"; Carole Lewis; 2004
- "Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook"; Bonnie Sanders Polin, Frances Towner Giedt and the Cleveland Clinic Heart Center; 2007
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