Lunch doesn't garner as much praise as breakfast but it's just as important. Whether you're on-the-go at school or the office or sitting down at home, lunchtime options should fall in line with healthy eating goals as part of a comprehensive weight loss plan. You don't need to give up the foods you love to eat a healthy lunch; substituting more nutritious options for old standbys goes a long way in helping attain weight loss goals.
Lean Protein
Protein isn't just for those trying to gain muscle; it's also beneficial for those trying to lose weight. A study conducted by the Department of Human Biology at the Maastricht University Medical Center found vegetable-based protein, specifically protein from peas and wheat, stimulated hormones that made people feel full more quickly. Lean protein contains less fat and cholesterol than higher-fat meats. Make protein a priority in your lunch by focusing on lean meats, tofu, low-fat cheese and legumes. A turkey and cheese sandwich on whole-grain bread with a side of pea soup or a handful of nuts contains more than enough protein to help avoid the need for a mid-afternoon snack.
Vegetables
Vegetables contain dietary fiber, minimal calories and fat and no sodium or cholesterol making them a key component of a diet-friendly lunch. Veggies supply vitamins and nutrients for a power-packed lunch-time option. Add fresh vegetables to your lunch in the form of a side of carrot sticks or celery sticks. Cook vegetables for a warm lunch without adding salt or fats such as oil and butter. Slip dark, leafy greens and a slice of tomato onto your sandwich or treat yourself to a thermos of homemade vegetable soup.
Whole Grains
Like vegetables, whole grains contain fiber, which is essential to managing your weight. Fiber helps fill you up without upping your calorie count. Whole grains take longer to chew and are tougher for your body to metabolize, allowing your brain to catch up to your stomach as noted by MayoClinic.com. Whole-grain pasta takes longer for the body to break down into sugars, which can also keep your blood glucose levels more stable. Stable glucose levels mean less of a mid-afternoon energy slump and a reduced chance of running to the office vending machines for a snack. Whole-grain pasta salad with fresh steamed vegetables is healthy choice for lunches if you're trying to lose weight as long as sauces and condiments are kept to a minimum. Swap out white bread for whole grains for sandwiches or include a serving of whole-grain crackers as a side.
Sweet Stuff
It's important to indulge your sweet tooth – in moderation – to avoid binging on unhealthy options like candy and sweets. A piece of fruit is a nutritious, weight-loss friendly way to indulge your craving for something sweet without ruining your diet or turning to junk food. Toss a piece of fresh fruit in your lunch box or pack a cup of fruit in its own juice. Fruits contain vitamins, fiber and essential minerals and nutrients. Fruits are devoid of cholesterol and have a relatively low calorie content. Sodium and fats are at a minimum and the sugars found in fruits are all-natural. Avoid fruit juice or fruits packed in sugary syrup. Fruit juice doesn't have the same fiber benefits as whole fruit and sugary syrups can do more harm than good.
References
- "Annals of Nutrition and Metabolism"; Release of Satiety Hormones in Response to Specific Dietary Proteins is Different Between Human and Murine Small Intestinal Mucosa; M.C. Geraedts, et. al.; 2010
- American Heart Association: Eat More Chicken, Fish and Beans than Red Meat
- USDA Myplate.gov: Protein Foods
- FoodInsight.org: Whole Grains Fact Sheet
- USDA Myplate.gov: Why is it Important to Eat Vegetables?
- MayoClinic.com: Dietary Fiber - Essential to a Healthy Diet
- USDA Myplate.gov: Why is it Important to Eat Fruit?
- Harvard School of Public Health: Vegetables and Fruits
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