Lunch
Options Help You Stay Full Until Dinner
While
they say breakfast is the most important meal of the day, it’s just as
important to eat lunch to make sure you can power through your workday, that
after-work gym class, or whatever else life throws at you. It’s also imperative
that you pick the right foods to fuel your body. Opting for chicken
nuggets with a side of fries will satisfy you momentarily, but you’ll
wind up consuming too many calories and feeling sluggish. If, on the other
hand, you fill your plate with healthy lunch foods, you’ll have a much more
successful end to the day.
Give
your midday meal a makeover with these healthy lunch options.
1. Broth-based soup
More
a category than a specific food, soup is one of the best midday meals you
can eat. The key is to opt for broth-based versions. According to
Eating Well, these varieties fill you up without weighing you down thanks
to high water content.
If you need some ideas for versions to make at
home, check out some simple recipes from Prevention. If you’re eating
out, steer clear of creamy soups. Most restaurants offer plenty of healthy
options and are happy to answer questions about ingredients. Also, opt for a
low sodium soup option if it’s available.
2. Lean protein
Eating
plenty of protein helps stave off hunger for hours, but the exact protein you
choose is a matter of preference.
Canned tuna, chicken, and tofu are all good
options. If you choose to go with deli meats, be sure to read the label. Some
varieties are loaded with sodium and other fillers you probably don’t want to
be eating.
3. Whole grains
Steering
clear of carbs? You might want to rethink that strategy. Whole grains are among
the best foods you can eat. Fiber is a big part of why whole grains are so
nutritious.
Today’s Dietitian highlights some of the best
choices along with their fiber tallies, including amaranth, barley, and brown
rice. These starches are also perfect for lunch because they stand up well
to travel much better than refined grains. If you’re a sandwich person, opt for
whole-grain bread.
4. Nuts or seeds
Include
a bit of fat to give your meal a lot more staying power; opt for nuts or seeds.
They’re full of heart-healthy fats and also offer a great
crunch to what can otherwise be a meal filled with soft foods. Pumpkin
seeds, pistachios, peanuts, walnuts, and almonds are all good choices.
Also,
keep a jar of your favorite nut butter to snack on at your desk. Simply spread
it on some whole-wheat toast for a quick meal when you’re short on
time. Avocado and olive oil are also great options for adding a healthy
dose of fat to your meal.
5. A piece of whole fruit
Fruit
is always a smart choice to satisfy your sweet tooth while getting a great dose
of nutrition. For example, the USDA’s nutrient database shows
one medium apple provides more than 4 grams of fiber and plenty of vitamin C
for just 95 calories.
Going for something whole like an apple or banana is
especially smart for lunch because you can easily toss it in your bag without
having to worry about making a mess or the need for refrigeration.
6. Beans
There’s
no denying healthy foods can be pricey, but beans are still one of the best
bargains in the grocery store. When you consider what you’re getting by eating
these legumes, they’re an even better deal.
A ½-cup serving of cooked
chickpeas is about 50 calories and offers hefty doses of
protein, fiber, and iron. Because they’re so sturdy, beans are especially great
for those who make their own lunch. Toss some with your favorite grain, some
roasted veggies, a simple vinaigrette, and a crumble of goat cheese for a
simple and delicious salad.
7. Cruciferous vegetables
Tender
lettuces might be the lunch standard, but cruciferous veggies will do a
better job of keeping you full for the rest of the day thanks to potent levels
of fiber. The USDA’s nutrient database shows one cup of
chopped broccoli contains 2.4 grams of fiber. The same site reports one
cup of chopped romaine has just one gram.
While the broccoli also contains
nearly three times the amount of calories, it’s still a negligible amount.
Unless you’re eating mounds and mounds of veggies every day, this difference
won’t impact your diet. Cauliflower, kale, and Brussels sprouts are also great
choices from this vegetable family.
Resource : https://www.cheatsheet.com/entertainment/7-youtube-channels-for-beginner-cooks-during-coronavirus-quarantine.html/
