Healthy Habits: Lunch
- tidbitsfromemily
- Dec 15, 2014
- 5 min read
At last, here is Healthy Habits: Lunch!
If you’ve just started reading my blog, welcome and refer to my post Healthy Habits: Breakfast here. Healthy Habits is a series where I will be sharing some healthy food options, alternatives, and tips for meals and snacks! These ideas are great for when you’re busy, running short on time, (or if you’re simply curious!) for some quick and easy yet delicious and nutritious options.
Disclaimer: Please keep in mind that these are only suggestions made by me. While I am not a dietitian or nutritionist, I am currently majoring in applied nutrition at a university. These are simply some healthy alternatives that I wanted to share to inspire you if you are ever stuck deciding what to eat, if you’re on the go, or if you are simply curious of what I have to offer. Also, I am in no way saying that foods other than those that I have mentioned are horrible for you, these are simply ideas I came up with and are much healthier choices than, for instance, Cheetos in a vending machine, or a Big Mac from McDonald’s. This information is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have regarding your or your child’s condition. Now that that’s out of the way, let’s dive into it!
Lunch
It’s the middle of the day. By this time, you are starting to feel hungry but you are contemplating whether or not to skip lunch. Hmm I should save some calories because I’m trying to lose those extra pounds. I mean, I just had breakfast a few hours ago, I shouldn’t be that hungry…*stomach growls* eh, whatever, I’m so busy at work right now, I don’t have time to eat something. The hunger pain will go away anyway.
Are you guilty of any of these thoughts?
Here’s why you should eat lunch: When it’s the middle of the day and it’s been several hours since you’ve had breakfast, it is in your best interest to eat lunch to raise your blood sugar levels, re-energize your body and boost your energy and concentration.
Getting food into your body will not only help you feeling sharp and refreshed, but it will also keep your metabolism active. In fact, research has shown that if you overdo your diet and restrict yourself by cutting out too many calories from your overall caloric intake, you may very much be sabotaging your metabolism. Your body will be put into starvation mode so it will slow down its calorie burning–and in many cases, your body will break down muscle tissue for energy!
Also, in the case of individuals who severely restrict their overall calorie intake, every time they do eat a meal, their metabolism slows down as much as possible to conserve any fat that was consumed from the previous meal for future use and those individuals may even start gaining weight! So the key is to eat enough so that you’re not starving or hungry, and eat smaller, more frequent meals throughout the day. That way, you’ll more likely be satisfied, maintain a healthy diet, and if you are indeed trying to shed a few pounds, still lose weight!
Lunch Ideas:
For as long as I can remember, growing up, my mother always made me a sandwich for lunch (and I still make them myself to this day!). The possibilities for sandwiches are endless. Here are some of my favorites:
2 slices of whole wheat bread + 2 tbsp of peanut butter + 1 cup of blueberries
2 slices of whole wheat bread + 2-4 oz of lean deli meat + 1-2 leaves of lettuce + 1 slice of tomato + 1 slice of cheese and an apple on the side
2 slices of whole wheat bread + 2-4 oz of lean deli meat + 1-2 leaves of lettuce + 2 tbsp avocado and an apple on the side
2 slices of whole wheat bread + 2 tbsp of any nut butter + 1 medium banana
2 slices of whole wheat bread + 2 tbsp jelly jam + 2 tbsp of peanut butter and an apple on the side
2 slices of whole wheat bread + 2 tbsp jelly jam + 1 cup of strawberries + 1 cup of carrots on the side
Reference: 2 slices of bread (ex. 100% whole wheat, rye, multigrain, or Ezekiel bread, etc.), + 2-4 oz of protein (ex. lean deli meat, lean turkey, lean ham, etc.) + as much veggies as you can (lettuce, carrots, etc.) + dairy (ex. cheese)
Salad: aim for a minimum of 2 cups of veggies–the more the merrier! (ex. Romaine lettuce, kale, red leaf, baby spinach, escarole, and more!) + 2-4 oz of protein (beans, peas, nuts, lean meat, tuna etc.) + a minimum of 1 serving of fruit (ex. strawberries, blueberries, tangerines) + dairy (ex. cheese of choice). Toss in some croutons to spice it up as well! Below is a guide I found on the web of the many types of lettuce you can choose from!
Craving pizza? 1 whole wheat pita, 2 cooked turkey meatballs (the ones from Trader Joe’s are my favorite), 1/2 cup marinara sauce, 1-2 tsp. basil, 1/2 cup cheese of choice; bake in oven until cheese is melted, use basil as topping after baking.
Craving a burrito? 1 whole wheat tortilla, 1/2 cooked brown rice, 1/4 black beans, 1/4 corn, 1/4 cup tomatoes, 1/2 cup lettuce, 2 tbsp cheese of choice; roll it all up, and wrap the burrito in foil.
But I must have bacon: 2 slices of whole wheat bread, 2 slices lean turkey bacon, 2 slices lean turkey, 2-4 leaves of lettuce, 2 slices tomato.
Can I have a wrap? 1 whole wheat wrap, 2-4 oz lean meat (ex. lean turkey, lean ham, lean honey ham, etc.), 1/4 cup lettuce, shredded, 1/4 cup diced tomatoes, 1/4 cup shredded carrots, 1/8 cup shredded cucumber, 1/8 cup shredded bell pepper, 1-2 tbsp mustard (spread on the wrap), 2 slices of cheese of choice.
More wrap ideas?! 1 whole wheat wrap, 2-4 oz meat, avocado, 2 slices of cheese of choice, 1/4 cup (or more!) lettuce
I’m a fish lover: 1 whole wheat pita, 2-4 oz of fish (ex. tuna), 1 stalk chopped celery, 1/4 cup lettuce, 1 tbsp light mayo with an apple on the side
I love fried rice!
1 cup of brown rice, 1 medium tomato, 2 eggs, 1/4 cup of peas, cooked using Chinese soy sauce and canola oil (add nuts ex. pine nuts, almonds, or even cashews for an extra protein boost!)
The possibilities for lunch are endless. Please keep in mind that these are just ideas! Feel free to customize these recipes to your liking, and I hope you found this helpful. As always, let me know if you end up trying any of these. Good luck and have a great day!
Comentarios