Slamming down a fast-food burger or feasting on foods from the vending machine is a poor excuse for lunch. Skipping lunch altogether is also an unhealthy option. You need proper nutrition and satisfying foods to keep your energy and attention up in the afternoon. Eating a healthy lunch prevents you from becoming so hungry that you make poor choices at dinner. You should make lunch choices that focus on lean proteins, whole grains and fresh produce; they keep you feeling satisfied and supply the nutrition you need to keep your body healthy.
Salads
A salad is an easy meal that provides ample servings of vegetables. Build one with dark leafy greens, which tend to have more nutrients than pale leaves, and include at least one additional plain vegetable or fruit, such as grape tomatoes, orange segments, sliced strawberries, chopped apple, cucumbers, mushrooms or steamed broccoli. Top with 3 to 4 oz. of lean protein, which digests slowly and keeps you feeling satisfied for a few hours. Choose from lean, grilled chicken breast, canned beans, seared tofu or water-packed tuna. Choose just one high-calorie addition, such as nuts, cheese, avocado or dried fruit. Although these are healthy toppings, they are calorie-dense. Finally, top it off with a salad dressing that provides heart-healthy oils. Use just a small amount -- about 1 tbsp. of yogurt, olive oil or safflower oil dressing.
Sandwiches
Sandwiches are a lunchtime standard for good reason. You can put together any number of combinations to create a healthy, portable and delicious lunch. A healthy sandwich consists of a whole-grain shell, vegetables, lean proteins and a heart-healthy spread. Try whole-wheat bread with mashed avocado, tomato and deli turkey; whole-wheat pita with hummus, grilled eggplant, roasted pepper and spinach leaves; whole-grain bagel with tomato, part-skim mozzarella, fresh basil leaves and a drizzle of olive oil; or roast beef on rye with horseradish and spinach leaves.
Pasta
Pasta lends itself to hot or cold preparations, so you can carry it with you and reheat at the office or enjoy a cold pasta salad. Choose whole-grain pasta to benefit from fiber and naturally occurring B vitamins. Combine cooked whole-wheat penne sautéed in a teaspoon of olive oil with a minced clove of garlic, 1/2 cup white beans and 2 cups fresh baby spinach leaves sprinkled with Parmesan cheese. Other options include quinoa spaghetti with low-sodium marinara sauce, 1/2 cup ricotta cheese and steamed broccoli; or corkscrew pasta with 3 oz. of lean ground turkey, 1 cup green beans, garlic and soy sauce. You could also make your pasta into a cold lunch by mixing up a pasta salad with chunks of tofu, sugar snap peas, fresh pesto and halved grape tomatoes.
Soups
A hearty soup made with broth, vegetables and lean protein makes a satisfying, adult lunch. Make your own by stirring together low-sodium chicken broth, wild rice, chopped cooked chicken, diced carrots and peas. If you choose canned or boxed versions, look for low-sodium options with little to no saturated or trans fats. If you eat out, skip cheesy or creamed soups, which tend to be high in calories and loaded with fat. Opt for minestrone, garden vegetable or chicken noodle instead. Round out a soup meal with a green side salad and a whole-grain roll.
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