A healthy lunch provides energy, focus and fuel for an afternoon of work, class or errands. A balanced and nutritious lunch wards off blood sugar crashes, afternoon fatigue and indigestion. Pack a brown bag or make healthy dining choices during lunch. Both approaches take more prep time than making uninformed decisions at a restaurant or getting fast food, but the health benefits outweigh the extra effort.
Eat Healthy Lunches
Step 1
Plan ahead and shop for healthy lunches that you can eat at home, at work or on the go. Choose meals that require little preparation and that are high in nutritional value. Make your lunch the night before and use whole grains (pasta, brown rice, couscous), lean sources of protein (lean meat, tofu, peanut butter), and fruits and vegetables.
Step 2
Make double of a meal you eat at home and use leftovers for the next day's lunch. Choose low-fat, healthy recipes. Freeze extra meals and use them for lunch during a busy week.
Step 3
Include easy-to-eat, bite-size fruits and vegetables with your lunch. Eat baby carrots, celery pieces, baby tomatoes, apple slices and other nutrient-dense fruits and vegetables.
Step 4
Eat a light snack (yogurt, trail mix, dried fruit) an hour before lunch. Avoid making a hungry decision rather than an informed one while at lunch. Hunger diminishes willpower, making it harder to choose healthy foods. Eat lightly throughout the morning and don't go to lunch in a ravenous state.
Step 5
Avoid eating vending machine snacks in lieu of lunch. Chips, crackers and cookies tend to be low in nutritional value and high in calories and fat. Avoid white flour and refined sugar. Both contribute to mid-afternoon energy crashes. Eat out rather than consume non-filling foods.
Step 6
Eat lunch at a deli that allows you to create your own sandwiches. Opt for whole-wheat bread, bagels or a tortilla topped with a low-fat source of protein (such as vegetable burgers, salmon, chicken breast). Use mustard or low-fat mayonnaise (sparingly) instead of high-fat condiments.
Step 7
Avoid extra calories and fat when eating lunch out. Stick to the main part of the meal and skip the fries, chips and other unhealthy sides. Create your own side--bring a bag of vegetables, fruit or a yogurt to accompany your meal.
Step 8
Request a restaurant's nutritional information when you are out for lunch. Choose an item that is low fat, low calorie and contains fiber. Ask the server to make any modifications (using cooking spray instead of oil and placing salad dressing on the side) that turns your lunch into a healthy meal.
Tips and Warnings
- Don't skip breakfast. Bypassing breakfast contributes to hunger throughout the day and makes it hard to make healthy choices during lunch.
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