It's important to have a healthy lunch for work, in order to maintain your energy levels throughout the day and prevent overeating later on. A lunch that doesn't contain enough protein can make you feel sluggish right after eating, while one that doesn't have enough carbohydrates can leave you feeling hungry before dinner rolls around. But it needn't be difficult to pack a nutritious and satisfying meal every day—just follow these simple tips:
Stock up on your favorite healthy snacks and ingredients.
Stock up on your favorite healthy snacks and ingredients.
Make sure you have healthy snacks and ingredients in the house, both at home and at work. If you have a favorite brand of snack food, for example, buy several bags so that you can always have it on hand when hunger strikes. The same goes for nuts or seeds; having healthy options readily available ensures that you won't be tempted to eat unhealthy foods when hunger strikes (or when someone else brings them into the office).
Shop the perimeter of the grocery store.
The first thing to know about grocery shopping is that the perimeter of a grocery store is where you will find the fresh foods. The middle aisles are where you'll find the processed foods like candy bars, cookies, chips and other snacks. Fresh fruits and vegetables are typically cheaper than their processed counterparts so if you're on a budget or want to save money while eating healthy, stick to these areas of the store.
Be mindful of what you'll be bringing to work.
Before you even begin to contemplate what you will be eating, make sure that you have the right equipment. If possible, invest in a lunchbox that is large enough to hold all your food items and snacks. This is especially important if your office has a communal fridge where everyone stores their lunches. A good-quality plastic lunchbox with a lid will help prevent any smells from escaping through the seal of the container (which can sometimes happen with cardboard boxes).
If this isn't an option for you, consider using an insulated bag or container instead—they're easier to clean and don't require as much space as traditional metal or plastic options do. Just make sure that whatever container you use doesn't leak or let out smells; otherwise, all of your hard work on making healthy choices could be ruined by one careless mistake!
Look for foods with fewer than five ingredients.
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Look for foods with fewer than five ingredients.
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Focus on whole foods, like fruits and vegetables that are in season.
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Avoid processed foods, such as chips or candy bars, which are likely to have added salt and other additives (such as high fructose corn syrup).
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Avoid foods with long lists of ingredients—you don't want to be putting any of this stuff into your body! The more complex a food is, the less natural it is likely to be.
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Avoid artificial ingredients like artificial sweeteners and preservatives. These kinds of additives are usually made out of chemicals rather than plants or animals; they're used frequently in mass-produced junk food because they make things last longer without going bad (and companies can therefore make more money). They're not safe for your health either! The less we eat these types of things the better off we'll all be."
Prepare homemade salads, wraps and sandwiches.
If you're looking for a healthy lunch that is easy to prepare, look no further than homemade sandwiches, salads and wraps. Here are some recipes to get you started:
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Healthy sandwich recipe: Cut up fresh vegetables such as sliced cucumbers or carrots. Add lettuce, tomato and cheese if desired. Spread peanut butter on whole grain bread if desired; otherwise use mayonnaise instead of buttery spreads like peanut butter so that your sandwich has less fat!
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Healthy salad recipe: Use ingredients like mixed greens (spinach or romaine will work), tomatoes, carrots and peppers along with hard-boiled egg whites plus grilled chicken breast chunks or leftover cooked meat (such as steak) if desired to make a tasty low-calorie meal at home! Keep in mind that the sauce used will affect your overall calorie count -- choose from pasta sauce made from tomatoes or homemade dressing containing olive oil/vinegar/herbs etcetera depending upon what type of salad dressing suits your tastes best!
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Healthy wrap recipe: Wrap ingredients such as turkey slices wrapped around avocado slices then topped off with cilantro leaves - easy peasy! You could also try adding hot peppers into this mix too - they add quite a kick while still being healthy enough :)
Get creative with your protein choices.
Whether you're packing a salad or making sandwiches, try to add lean protein to your lunch. Lean cuts of meat like chicken breasts, turkey breast, and lean ground beef are all great options. You can also use fish and seafood because they are rich in heart-healthy omega-3 fatty acids. Eggs are another great source of protein; one egg contains 6 grams of protein! Beans and lentils contain the same amount of protein per serving as poultry and beef but have way less fat—a cup (about 180 grams) has around 18 grams of protein and only 4 grams of saturated fat compared to 33 grams total fat content in a large ribeye steak (about 1/2 pound).
Another filling option is tofu which is made from soybeans—a legume that's high in fiber, B vitamins, iron, calcium and magnesium. It's also high in plant-based iron so if you don't eat red meat it's an excellent choice! Tofu can be cooked quickly by frying or baking it until golden brown on both sides for about 10 minutes per side then adding sauce or spices before serving hot over rice noodles with vegetables like broccoli or carrots tossed into the pan during cooking time too!
Choose low-sodium soups, broths and sauces.
One of the biggest signs that a soup or sauce may be high in sodium is when it contains salt as an ingredient. Salt is often used as a preservative, so you need to read labels carefully to make sure that your lunch doesn’t have an unhealthy amount of sodium.
Sodium has been associated with high blood pressure, which can lead to heart disease and stroke. In fact, too much sodium in your diet can increase your risk for developing stroke by up to 40 percent! It’s important not to go overboard when it comes to consuming foods that are high in sodium; choose low-sodium soups instead of the full-fat versions if possible.
Consider how you feel after lunch at work.
When it comes to lunch at work, there are many factors that can cause you not to feel great after eating. You'll want to consider how you feel after eating lunch and whether or not your body is craving more food by the end of the day. If so, maybe it's time to make some changes!
Add superfoods to your lunch rotation.
If you're looking to strengthen your diet and add more nutrients to your meals, consider adding superfoods. Superfoods are nutrient-dense foods that are high in vitamins, minerals and antioxidants. They’re also easy to incorporate into your diet because they come in many forms: fresh, frozen or dried.
Blueberries are a great source of fiber, vitamin C and manganese. Spinach is packed with iron, magnesium and folate while kale provides calcium along with other essential nutrients. Avocado contains monounsaturated fats that protect against cardiovascular disease as well as cancer cells; quinoa has protein for satiety (feeling full).
With so many options available at the grocery store or farmers' market, there's no excuse for not including these foods into your lunch rotation!
Aim for a hearty balance of carbs, protein and fat.
When it comes to lunch, there are a few things you should keep in mind. First, what macro-nutrients do you need for the day? Carbohydrates are your body's main source of energy and protein helps build and repair muscle. Fat provides energy, helps with brain function and is important for absorbing nutrients. Most healthy lunches contain a balance of these three macro-nutrients (carbs, protein, fat).
Conclusion
It's important to remember that the perfect lunch doesn't exist. It can be challenging to find a healthy meal that suits your taste, so don't get too hung up on it! Just try out some of these tips, and eventually you'll find what works best for you.
