Good and healthy lunch ideas fit in with a heart-healthy eating plan that limits harmful fats, cholesterol and calories while promoting a well-balanced meal. Making lunch a well-balanced meal means eating from different food groups including fruits, vegetables, whole grains and lean protein. Choose a variety of foods from each food group to add spice to your healthy eating plan and make eating nutritiously fun and tasty.
Contains Veggies
Good and healthy lunch ideas need to contain a variety of fresh fiber-rich vegetables. Vegetables contain zero cholesterol, minimal calories and are low in fat, according to the U.S. Department of Agriculture. Plus, the dietary fiber fills you up and decreases your desire to eat more, which helps with weight management. Vitamin supply rich amounts of vitamins A and C, folate and potassium. Make a greens salad with lettuce varieties, cucumbers, tomatoes, avocado and top with a palmful of unsalted sunflower seeds before adding some low-fat raspberry vinaigrette for a healthy, low-calorie main dish for lunch.
Utilize Fruit's Natural Sweetness
Good and healthy lunch ideas including putting fruit's sweetness to use. Classified as a heart-healthy food by the American Heart Association, fruit contains a number of nutrients that can reduce your risks of developing chronic conditions such as heart disease, diabetes and obesity. Instead of eating sugar and fat-laden foods such as commercially-prepared cakes, cookies or pastries for dessert, opt for fruit. Fruit contains essential nutrients such as vitamin A, C and potassium and dietary fiber. Fruit's natural fiber can improve digestive health, reduce risks of developing bowel cancer and fill you up with fewer calories. Consume your fruit in whole form or cut-up version for best health benefits. Make a fruit cup of diced apples, peaches, grapes and nectarines. Or, enjoy a whole fruit.
Can Include Eating Fast Foods
Good and healthy lunch ideas need to take into consideration those times when eating out is either a treat or inevitable part of life. Eating out can be a healthy option when you know what to look for and do. Many restaurants contain online nutritional information about menu items. Go online and check out nutritional content of foods that sound appealing to you to you can prepare yourself for actually visiting the establishment, according to the American Heart Association. Choose sandwiches made with grilled, baked or broiled meats instead of those deep-fried. Choosing low-fat or nonfat milk instead of whole fat milk offers another healthy option. Order a side greens salad instead of french fries. Ask to have sandwiches and salads prepared without condiments or dressings and add your own. Increase your whole grains consumption by ordering sandwiches made with whole grain buns or breads. For dessert, order low-fat yogurt and fresh fruit instead of high-fat milkshakes or ice cream dishes.
Choose Healthy Proteins
Eating a variety of lean protein to save on calories, harmful fats and cholesterol qualifies for a good and healthy lunch idea. Every meal must contain protein in order to help build cartilage, muscles, bones, skin, blood, hormones, enzymes and vitamins throughout the day, according to the U.S. Department of Agriculture. Protein supplies essential nutrients including zinc, iron, vitamin E and B vitamins. Protein comes from either vegetable or animal sources. Vegetable sources include split peas, lentils, nuts and seeds and bean varieties including soybeans and soy foods, kidney, navy and garbanzos. Enjoy some split pea soup with added veggies. Or, enjoy some lean animal protein from beef, skinless poultry, fish and/or egg whites. Eating a baked fish or chicken breast sandwich on wholegrain bread with fresh lettuce and tomatoes can be a good and healthy lunch idea.
References
- USDA; Why Is It Important to Eat Fruit?; United States Department of Agriculture; 2011
- American Heart Association; Eating Fast Food; 2010
- USDA; Why Is It Important to Eat Vegetables?; United States Department of Agriculture; 2011
- USDA; Why Is It Important to Eat Lean Protein Foods; United States Department of Agriculture; 2011
- American Heart Association; Eat More Chicken, Fish and Beans than Red Meat; 2011
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