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Healthy Diet Plans >>  What to eat >>  What to eat for lunch
What to eat for lunch

Most people tend to deviate from healthy eating at lunch time due to the fast pace and increasing demands of work life. This is also the time when the body needs its energy fix and hunger pangs begin to occur. The easy availability of fast food makes it a convenient and quick substitute for a healthy lunch. However this fast food or junk food is loaded with fats, carbohydrates and sugar. Such food leads to excess weight gain and also contributes to many health problems such as diabetes, obesity and heart disease.
Foods that are high in nutrition help to maintain healthy body weight, keep the energy levels high and improve daily functioning. There are many healthy lunch ideas that can help you plan nutritional and delicious meals. Children especially require healthy lunches so that their energy levels are replenished.  Look for healthy kids lunch ideas that are both nutritious and tasty.  If you are still confused about what to eat for lunch read on for some helpful tips and ideas.

The most important aspect to a healthy meal is whether it is balanced or not. A balanced lunch is a healthy lunch. Ideally your lunch should include whole grains and fiber, low-fat or lean protein, carbohydrates, beans, nuts, fruits and vegetables. Try and incorporate all these nutrients into your lunch. Many people find it inconvenient to eat large lunches while at the work place. The easy solution to this is to opt for sandwiches. These are easy to prepare and convenient to carry along and eat. Make use of whole grain breads instead of white bread. This will add to the nutritional value of the meal. Add healthy stuffing such as sliced egg, lean meats or tuna. If you are a vegetarian, add sliced tomato, cucumber, sprouts and assorted green veggies. Many healthy lunch recipes can be prepared from the leftovers of the previous night’s meal. Combine a leftover salsa dinner casserole with some brown rice and garnish with shredded cheese. This serves as a tasty and healthy lunch time meal. When you experience hunger pangs during lunch time, instead of reaching for a packet of chips or a chocolate bar, opt for a fresh fruit salad. Cubes of melon and pineapple mixed with kiwi and orange slices makes for a delicious and nutritious lunch time snack.

A healthy lunch fast food recipe is chicken munch. This is one of the easiest recipes to prepare. All you need is one egg, skinned and boneless chicken tenders, a cup of cereal, pepper, garlic powder, salt, sauce and seasoning of your choice. Preheat the oven to 370 degrees. Crush the cereal in a blender and add pepper, salt, garlic powder and seasoning. Dip the chicken tenders into beaten egg and then roll them around in the cereal mixture. Lightly grease a cookie sheet and place the chicken on it. Bake for about half an hour, turning the chicken pieces over halfway through the process. Once both sides are golden brown and crisp, serve with sauce. Rice also makes for a quick and easy lunch recipe. All you need to do is stir fry with bits of chicken or lamb, or vegetables of your choice.  

Some people are unable to pack their own lunches and eating out seems to be the only option for them. It is possible to have a healthy lunch while eating out if you make the right choices. Firstly, ensure balance in whatever you order. Make sure that there is some lean protein, fruits, vegetables and whole grains in the dish. A good example of such a meal is a turkey whole wheat sandwich with tomato and lettuce. Also watch your portion sizes and avoid drinking sugary drinks or caffeinated beverages.

Submitted on October 3, 2010