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Simple Ideas for Eating a Healthy Lunch

Wednesday, March 13, 2013

The least healthy meal of the day for most women is lunch. Because unhealthy habits are difficult to change, it requires determination and drive with a blend of support to make the changes long-term. Sounds like a lot, but a healthy lunch is worth the effort and will help you achieve your weight goals faster.

How you fix and present healthy foods will effect whether you regularly integrate them into your daily life. If you’re re-trying a food that you previously didn’t care for, change the cooking technique or seasoning used. Try using flavored vinegars or small amounts of different types of oils such as coconut oil, sesame or grape seed oil. It can take up to 20 exposures to a new food for someone to accept it. Keep experimenting.

Commit to packing your lunch for work at least 4 days per week for 30 days. You can use leftovers from healthy dinners, hummus and vegetables, or whole wheat wraps stuffed with vegetables and 2 oz. protein. Use a thermos to bring chicken and vegetables low-salt soup with a piece of whole fruit. Make quickly by using organic chicken low salt chicken stock, and adding frozen vegetables and ¼ cup barley or quinoa. By packing your lunch, you will save cash, control the salt, sugar, unhealthy fats and calories AND eat more nutritious food that won’t leave you tired all afternoon.

Try making your own 32 ounce green tea drink. Use two tea bags and seep. Cool and add to remaining water. Add Pure Lemon (all natural) or fresh squeezed lemon juice. You can make your own lemonade the same way. This helps you avoid soda machines and 4 cups of bad coffee at work. You will realize a cost and nutrition benefit doing this.

Pack snacks for mid-afternoon that you can keep in your desk or fridge at work. Pre-make 2 ounce bags of no-salt roasted almonds, walnuts, sesame and pumpkin seeds. 2 ounce baggies of no-salt pretzels or whole fruits such as apples hold up well. Hard boiled eggs, 0% Greek yogurt and string cheese work as wholesome afternoon snacks. If no refrigeration is available, pack a small lunch sack with ice packs.

Managing your food during the work day allows you to control the cost, and nutrition of your food and gives you energy to power through your afternoon.
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.