What You Should Be Eating for Lunch

By Olivia Putnal


We've all suffered from hunger pangs that always seem to hit around 3 p.m., causing us to reach for a candy bar, chips or some other unhealthy snack. What that grumble in your stomach really means is that you didn't eat the right foods during lunch to sustain you for the rest of the afternoon. To make sure you're fueling up properly, have a look at these filling foods that will help hold you over until dinnertime.

Complex Carbohydrates

Skipping complex carbs at lunch is sure to land you in the hunger zone later in the day. Not only does your body digest them slowly, keeping you full longer, but they also happen to be very nutritious. "Whole grains are rich in fiber, which is key for a healthy digestive tract and preventing several types of cancer," says Mark Spielmann, RD, nutrition manager of La Rabida Children's Hospital in Chicago. When choosing bread, make sure it has at least two or three grams of fiber per slice and is made with 100 percent whole wheat. But you don't have to limit your carbs to bread. "Sweet potatoes are a very complex carbohydrate, especially when you eat the skin, which will be digested slowly, keeping you full for several hours," says Megan Moore, RD, from Baylor University Medical Center in Dallas. They're also rich in vitamin A and vitamin C, and help lower blood pressure, too.
Suggestions: Whole-grain bread, whole-grain pasta, brown rice, sweet potatoes


Protein

Because your body digests proteins slower than other food groups, incorporating them into your midday meal will provide you with some serious lasting power. Moore suggests salmon, an excellent source of protein and omega-3 fatty acids, which are good for your heart. She also recommends chicken, which is easy to incorporate into almost any lunch. But fish and poultry aren't the only good sources of protein. Next time you're at the salad bar, throw in black beans, kidney beans, lima beans, pinto beans or navy beans for extra protein and extra fiber.
Suggestions: Salmon, chicken, tuna, nuts, tofu, beans, turkey, lean beef, eggs

Choose from these nutritious afternoon snacks for a healthy post-lunch treat.


Lowfat Dairy

Just because you don't like milk doesn't mean you have to skip your dairy intake. "One ounce of 2 percent cheese will provide 3.5 grams of fat and 5.5 grams of protein, helping to keep you full," explains Moore. When choosing dairy, pick reduced-fat versions to limit saturated fats but maximize lasting power. "Ending your meal with a container of lowfat yogurt provides protein and calcium-and satisfies your dessert craving," Speilmann notes.
Suggestions: Lowfat milk, reduced-fat cheeses, yogurt, soy milk


Assorted Fruits

Fresh fruit makes for a perfect lunchtime dessert that won't cause your energy to crash in the late afternoon, unlike other sugary options. But it's also an excellent add-in to salads and sandwiches. "The high amount of monounsaturated fat [about 6g per 1/4 cup] in an avocado will fill you up significantly," says Moore. She suggests slicing it over a salad or making a spread for your sandwich. "Apples contain 5 grams of fiber and are about 80 percent water, so they fill your belly-making them a great 'dessert' option." Spielmann also recommends raisins, which are sweet, portable and loaded with fiber.


Suggestions: Oranges, apples, avocado, mangos, blueberries, raisins and bananas


Satisfying Lunch Suggestions
Need ideas on how to incorporate the ingredients above? Check out some of our favorite midday meals:

• Whole-grain pasta salad with roasted or steamed veggies
• Whole-grain spaghetti with vegetable marinara
• Roasted vegetable sandwich on whole-grain bread with grainy mustard
• Roasted turkey sandwich with spinach on a whole-grain bagel
• Canned or grilled tuna on a bed of spinach greens
• Roasted chicken with a heap of raw vegetables on the side, dipped in fat-free dressing
• Whole-wheat pita stuffed with diced chicken, black bean spread, spinach and red peppers



Original article appeared on WomansDay.com


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