Making poor choices at lunchtime can produce short- and long-term consequences. An unhealthy midday meal can make you sluggish later in the day and can lead to health concerns down the road. In contrast, making a healthy choice when you eat during the middle of the day will give you the energy to power through until your next meal and will protect your overall health.
Fast Food
Traditional fast food fare, such as burgers, fries and sodas, is something you should stay away from when lunchtime comes. These foods are high in fat, calories and sodium, which poses the threat of weight gain. Being overweight has been shown to lead to diabetes, high blood pressure, heart disease, stroke, arthritis and cancer, reports the Center for Child Well-Being. This is true for children and adults alike. Burritos, tacos, chicken sandwiches, pasta and even some salads at fast food restaurants are too unhealthy to be eaten at lunch. Pack a lunch for you and your children that contains whole grains, lean protein and fruits and vegetables for better health.
Packaged Desserts
The more processed a food is, the more unhealthy it becomes. Many people, adults and children alike, like to end their meal with a sweet treat. However, prepackaged versions are high in trans fat, sugar and calories and can ruin an otherwise healthy meal. In fact, they are so much higher in calories than homemade versions that they contribute to the continued rise in obesity in America, reports the Cleveland Clinic. In addition, many of these items are made using artificial sweeteners and colors, which can exacerbate health problems that already exist. Additionally, high amounts of sugar at lunchtime will up your energy for a short time, but you will then crash a few hours later, leaving you fatigued before the end of the day. Avoid packaged cookies, cakes, candy bars and muffins. Instead, have a piece of fruit after lunch to satisfy your sweet tooth.
Frozen Meals
Most supermarkets have an entire aisle devoted to frozen meals that you can reheat at lunchtime for a fast and easy meal. However, many of them are not choices that fit well in a healthy and balanced diet. For example, a Marie Callender's Chicken Pot Pie contains 1040 calories, 22 grams of saturated fat and 1600mg of sodium, reports the Center for Science in the Public Interest. If you don't make your selection carefully, your frozen lunch could leave you over the recommended numbers for fat and calories with another meal still to eat before the end of the day. CNN Health recommends choosing frozen dinners that contain less than 480mg of sodium and less than 10g of fat. Avoid those that are breaded, served in creamy sauces and those that have a large amount of added sugar and salt.
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