Tips for a Healthy Lunch

Most workers eagerly await their lunch hour as it provides a much needed break to the daily grind. But many overeat and come back to work feeling sluggish and sleepy. No matter if you are brown bagging it or eating out, you can make sensible choices that will not only leave you feeling energized but can decrease costs, as well.

1. Soup up your lunch
Soup is a simple lunch that won’t weigh you down and is easily digestible by your body. In fact, studies have found that people who eat a serving of soup daily lose more weight than those who eat the same amount of calories but don’t eat soup. Be sure to chose low sodium varieties.

2. What can brown do for you?
Ever had a very filling lunch and then struggled to stay awake the remainder of the afternoon? This is usually because lunch consists of mostly carbs, which burn quickly, leaving you without enough energy to make it until dinner. For more energy, switch from “white” foods to “brown” foods. Brown rice and whole wheat pasta are packed with minerals that your body uses for energy production.

Also, many of these brown whole grains are low on the glycemic index. The glycemic index is a measurement of how quickly the food you eat converts to glucose, the substance your body needs for energy. Low glycemic index foods give you steady, sustainable energy.

3. Pick protein for steady energy
Proteins are also low on the glycemic index, meaning they burn slowly and give you steady energy that will last for hours. A 4 oz piece of chicken, or fish with a salad is an great lunch.

4. Go Green
Fatigue can come from a deficiency of B vitamins. Dark green leafy vegetables such as kale, collard greens, and spinach among others will continue to supply energy throughout the day. You can also get your Bs from eggs, fish, and OJ, among other dietary sources.

5. Bring food that can be enjoyed cold.
Use the microwave as a last resort. While microwaves are very convenient, their cooking destroys nutrients in your food. If you must microwave your food, avoid plastic containers as they can leach toxins.

6. Snack On
No, this doesn’t mean help yourself to an extra serving of your co-workers birthday cake. Healthy snacks help you to avoid overeating.

• Berries of all varieties are high in antioxidants and can help remove toxic residue from your system.

• A handful of nuts (Brazil, almonds or cashews) or seeds (pumpkin, sesame, sunflower) are full of nutrients for more energy.

• An apple will feed your metabolism without overloading you with calories

• A cup of green tea will load you up with antioxidants and fill you up.

Hope these tips help!