Lunch is a vital meal because it provides the energy and long-lasting fuel that carries you through the second portion of your work day. If you skimp on, or skip, lunch, you may wind up feeling sluggish, sleepy, irritable or distracted in the afternoon. Whether your use of the term "power lunch" refers to a business-meeting meal or a lunch packed with maximum nutrition, incorporate these foods into it to ensure you can perform at your peak.
Chicken
Chow on a serving or two of chicken as a lean source of protein. Physical power comes from muscles, and protein is a vital part of the body's process of building and maintaining muscles. Chicken is a versatile, relatively inexpensive protein provider. Alternative sources of protein include lentils, tuna and salmon. With seafood, check consumption advisories carefully. Pregnant women, kids and women who may become pregnant should be cautious with their consumption of certain types of seafood, including tuna, because of mercury-related health concerns, according to the U.S. Food and Drug Administration.
Spinach
Eat spinach as part of your power lunch for a rich, fresh-tasting burst of antioxidants. While spinach salad is a simple dish to make or order for lunch, consider incorporating it into your meal in other ways. For example, you can add small amounts of spinach to stir-fries, meat dishes or even smoothies with little impact on the overall taste.
Berries
Make an ample serving or two of berries a feature of your power lunch for a potent dose of antioxidants and natural sweetness -- with no refined sugar. Berries can be incorporated into salads, eaten alone as a side dish, or featured front and center with dessert. Try capping off your lunch with a small bowl of blueberries, strawberries and raspberries drizzled with a serving of melted dark chocolate -- dark chocolate, of course, being another sweet source of antioxidants. Such a dessert looks and tastes decadent despite its nutritional value, and may keep you from turning to less-healthy sources of sweetness in the afternoon.
Whole-Wheat Pasta
Include whole-wheat pasta in your power lunch for a heart-healthy source of carbohydrates. Eating three or more servings of whole grains per day can cut your risk of chronic diseases, according to the U.S. Food and Drug Administration. One potential pitfall with pasta is that it is easy to eat far more than a single serving. A single serving of pasta is approximately half a cup of cooked noodles. Cook it yourself if preparing a solo power lunch to make sure it doesn't get drowned in oil, butter or cheese, as is common with restaurant food.
References
- U.S. Food and Drug Administration; Food: What You Need to Know About Mercury in Fish and Shellfish; March 2004
- U.S. Food and Drug Administration; For Consumers: The Scoop on Whole Grains; May 2009
- Colorado State University Extension; Antioxidants in Fruit--Naturally Good for You and Tasty, Too; Shirley Perryman, MS, RD; May 2008
Member Comments