Dietarians Tipped Off How to Make a Healthy Lunch
A healthy lifestyle is becoming more and more popular. People cook a healthy meal at home, do workouts in the gym, run in the evening. We try to eat something healthy even at work or in restaurants.
Recently American Heart Association and Aramark Corporation have conducted a survey among 907 employed U.S. adults on their typical lunch during work hours. The survey is part of a joint initiative Healthy for Life®20 By 20.
The main finding is that employees typically aspire to eat more healthfully.
56% of respondents struggle for a healthy lunch, and 77% say, if they take a healthy lunch, they have a strong motivation to eat healthy food during the day. For 82% possibility of a healthy lunch at work is important.
In order to have a healthy meal 86% of respondents prepare work lunches at home. As a comparison, 79% get food in the on-site cafeteria, food services, situated in their workplaces.
But the work atmosphere has an impact on the food excesses of employees. For example, 35% of respondents choose unhealthy food, when they have a stressful workday.
To help employees to have a healthy lunch, dietarians give several pieces of advice on choosing and preparing your meal properly.
First of all, breakfast and lunch should always be the most square meals. Optimally, if breakfast will account for 25% of daily calories, and lunch – 35%.
Your lunch should consist of proteins (meat, poultry, fish, eggs) and fiber (vegetables and whole grains). Remember also, that the best choice is to eat diverse food every day because every product has its own advantages and disadvantages.
Chocolate, nuts and other high-calorie meal should be eaten before lunch to avoid sharp jumps in sugar levels. And don’t forget to drink water, the optimal is 2 – 2.5 liters daily.
There are some additional rules for a healthy lunch:
- The best is to follow the principles of food combining. It’s inadvisable to eat carbohydrates and proteins, as well as fats and proteins in one meal. Also, remember about fresh vegetables – they are a huge source of vitamins and fiber.
- 20-30 minutes before lunch you can drink a glass of water, tea or vegetable juice (neither fruit juice nor sweet soda). This can slightly precipitate a relentless appetite and a bit stretch the stomach before eating.
- A healthy lunch does not include a dessert. It is contrary to the principles of food combining.
- In order not to overeat, you need to have lunch slowly, for 20 minutes or 30 minutes.
- Try to have lunch before you feel a ravenous appetite. The timespan between 1 and 3 PM is the most suitable for lunch.
- Forget about salad sauces. Use only mustard or low-fat sour cream. Or try salad dressing with lemon juice, vinegar, and seasonings. You could also add parmesan, tomato sauces or soy sauce to meat or carbs. All this will give spice to meal and won’t cause a heavy lump in your stomach.
- Use low-fat dairy products (9-15% maximum). Today low-fat cheeses, cottage cheese, sour cream, and milk practically do not differ in taste from ordinary ones.
And what is your attitude to lunch at work? Do you try to choose healthy food?