Maintaining a healthy weight by eating the right foods may help you prevent diseases, like heart disease, diabetes and stroke. Health organizations encourage healthy eating to prevent disease. Because you probably eat lunch while you're at work, you want to quickly refuel and get back to work. Making healthy food choices for lunch can help keep you feeling full and energetic for the afternoon.
Textured Grains
Choose breads and grains that are crunchy, crumbly and grainy. Go for whole-wheat, rye or multigrain breads that are made from 100 percent whole grain. Whole grains provide complex carbohydrates to fuel your body and brain for a busy afternoon at work. Whole grains are low in fat, higher in fiber, and contain vitamins and minerals such as potassium, magnesium and selenium. Whole grains are associated with a decreased risk of diseases like heart disease, diabetes and some types of cancers. The Dietary Guidelines for Americans 2010 suggest half of your daily grains are whole grains. Lunch foods with whole grains include whole grain pasta, brown rice, oats or barley. For example, use whole wheat pasta for pasta salad, choose whole-grain bread when ordering a sandwich or add barley into soups.
Lean and Fiber-Rich Proteins
To decrease saturated fat and cholesterol intake, the American Heart Association suggests eating more poultry, fish and beans than red meat. Beans are a fiber-rich protein, do not have cholesterol and contain little saturated fat. Saturated fat and cholesterol are associated with higher blood cholesterol levels which can raise your risk for heart disease. Add kidney beans to a salad, choose black beans in a taco or make lentil soup. Other ideas include adding chopped walnuts into a tuna salad, or shrimp into a salad. If you do choose meat, stick to lean choices, like oven-roasted roast beef, chicken or turkey breast.
Colorful Produce
Fruits and vegetables are packed with nutrients, making them one of the healthiest foods for lunch. The Dietary Guidelines for Americans 2010 recommend you fill half of your plate with vegetables and fruits. Pick a rainbow of colors, including red, purple, blue, and yellow, to maximize your nutrient intake. Choose strawberries, peaches, blueberries, tangerines, apples or bananas, or chop a couple of your favorite fruits in with a salad. Add sliced tomatoes, fresh spinach or cucumbers to your sandwich. Add nutrition to your pasta with mushrooms, cherry tomatoes and chopped onion. Use a medley of vegetables in soups, stews and casseroles, which can make a wholesome leftover lunch.
Nutrient-Rich Dairy
Milk and yogurt are good sources of protein, calcium and vitamin D. Choose low-fat or fat-free milk and yogurt to reduce your saturated fat intake. Low-fat milk has 102 calories in an 8 oz. glass, but packs 8 g of protein, 305 mg of calcium and 117 IU of vitamin D. Use milk or yogurt to make a smoothie or mix yogurt with chopped fruit. You can also add low-fat yogurt or milk in soups and casseroles.
Healthy Frozen Meals
If you are too busy to make a healthy lunch or if foods seem limited, consider frozen entrees that include vegetables, lean protein and whole grains. Add a piece of fruit and glass of milk or side of yogurt to round out the meal. Limit or avoid frozen food items that have more than 0.5 g of trans fat per serving. Look for the percent daily value on the right hand side column for fat, saturated fat, cholesterol and sodium. The percent daily value should be 5 percent or less to be considered lower amounts of those nutrients based on consumption of 2,000 calories a day.
References
- American Heart Association: Eat More Chicken, Fish and Beans Than Red Meat
- U.S. Food and Drug Administration; How to Understand and Use the Nutrition Facts Label; June 2000
- ChooseMyPlate.gov: Let's Eat for the Health of It; June 2011
- MayoClinic.com; Whole Grains: Hearty Options For a Healthy Diet; July 2011
- USDA National Nutrient Database: Low Fat 1 % Milk
