Lunch can be a challenging time for dieters. Many are busy at work or school and resort to cafeterias, restaurants, takeout or even vending machines for speed and convenience. Too often, there aren't enough healthy options from such sources. With a little planning, this important meal can be diet-safe and provide a boost of energy for the rest of the day.
Diets
As tempting as they may seem, avoid diets that promise rapid or extreme results. The best and healthiest way to lose weight and maintain weight loss over time is to make moderate, healthy lifestyle changes that you can sustain long-term. Skip the fad diets and remember that weight loss means burning more calories than you take in by cutting portion sizes and exercising. It takes a 3,500-calorie reduction to lose a pound, so cutting 500 calories a day from your diet and exercising should result in a sustainable weight loss of 1 to 2 lbs a week without feelings of deprivation. If you are following a medically-supervised diet for a health condition, ask your doctor or nutritionist to recommend good lunch options.
Importance of Lunch on a Diet
Lunch can be an easy meal to skip in the middle of a busy day. However, skipping any meals is a bad idea on a diet. People who eat infrequently during the day run the risk of becoming very hungry and overeating later on. Eating small meals over the course of the day will keep your blood sugar, energy and mood constant so that you won't feel deprived. Eating a light but balanced meal will help you stay alert throughout the afternoon. It will also help you avoid the pitfall of excessive high-calorie, high-sodium vending machine snacks.
Preparing a Balanced Lunch
The best way of making sure you have a healthy lunch that doesn't interfere with your diet is to prepare it at home. The United States Department of Agriculture offers the ChooseMyPlate icon as a guideline for a balanced meal. The image shows a plate made up of 50 percent fruits and vegetables, a little more than a third whole grains, a little less than a third lean protein, and a small serving of dairy on the side. Try packing a spinach salad with cucumbers, carrots and half a grilled chicken breast, a slice of whole-wheat bread and a cup of low-fat yogurt. Or try sliced turkey and low-fat cheese on whole wheat bread with a green salad on the side. Limit fatty topping like mayonnaise and salad dressing. Choose water to drink.
Eating Out on a Diet
If you don't have time to pack a lunch, seek out diet-friendly options at many restaurants. Many sandwich shops will make your sandwich to order. Choose lean roast beef or turkey salad with minimal cheese and mayonnaise instead of chicken salad or tuna salad. If you must eat at a fast-food restaurant, stay away from supersize meals. Order salad or a grilled chicken sandwich and avoid fried foods. Keep salad dressings and sandwich toppings on the side so you can control the amount used. Avoid sodas and other sugary drinks and choose low-fat milk or water instead.
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