A lunchtime meal should provide you with enough energy to keep you going for the rest of your day and help keep you satisfied for several hours after eating. With a plethora of lunch options in the supermarket and at restaurants, stick with nutrient-dense foods that also contain well-proportioned calories.
Sandwiches
If you select the right components, a sandwich can be a healthy lunchtime meal. Whole-wheat bread is a healthy choice to hold sandwich contents together, as white bread has been refined and contains little fiber to help you stay satisfied. Choose lean lunch meat, such as turkey breast or grilled chicken, as part of your sandwich, topped with lettuce and tomato. These choices are high in protein and fiber to fill you up.
Soups and Salads
Soups and salads can be healthy choices, depending on the ingredients. Soups should contain vegetables to provide fiber as well as lean meat, such as fish, chicken or turkey, if soup will be your main choice at lunch. Avoid soups made with milk or cream to keep saturated-fat intake low. Similarly, salads are healthiest without high-fat meat such as salami, full-fat cheese and creamy dressings. Try low-fat cheese and a bit of vinaigrette instead.
Hot Foods
Hot foods may contain a good deal of protein and fiber to keep you satisfied but also may contain a large amount of fat, so beware. Vegetarian lasagna, for example, might contain protein from the cheese and soy and fiber from the vegetables but also a large amount of saturated fat from the cheese. If you choose a casserole for lunch, be sure to avoid high-fat meats such as beef as well as creamy sauces.
Fast Foods and Desserts
Fast-food restaurants now provide quite a few healthy choices along with those that are not so healthy. If, for example, you are craving a burger, you might check to see whether the restaurant offers a veggie burger, which is lower in saturated fat, as an alternative. If your lunch will consist mainly of dessert foods, you can eat a parfait made with low-fat yogurt and topped with fruit.
References
- United States Department of Agriculture MyPyramid: Why Is It Important to Eat Grains, Especially Whole Grains?
- Harvard School of Public Health: Protein
- Mayo Clinic: Dietary Fiber -- Essential for a Healthy Diet
- American Heart Association: Know Your Fats
- LiveStrong.com MyPlate: Burger King BK Veggie Burger
- LiveStrong.com MyPlate: Vegetable (Spinach & Mushroom) Lasagna
Member Comments