3 Nutritious Ideas for Eating Lunch on the Go

The following is a guest blog post by Tonya Peele
Too busy to eat a good lunch, huh? Tonya Peele is your go-to person for simple and delicious ways to whip up a healthy lunch at home or at work. Her blog, Lunch Junkie, will get you hooked on simple, delicious and ridiculously self-indulgent lunches. Go to www.thelunchjunkie.com to download a sample chapter of her book, Quick Wins for Healthy Eating, and sign up for weekly blog updates.

Eating a healthy lunch can be hectic for busy people on the go. Skipping lunch or grabbing something “quick” while on the move may seem like a good strategy to save time and money, but skipping a nourishing lunch is not a smart move – unless you want to feel mentally, physically and emotionally drained throughout the day.

Food gives your body energy and helps you avoid an afternoon crash. And to make matters worse, skipping lunch is likely to leave you starving at the end of the day – which increases your chance of overeating later in the evening. A simple, quick, and delicious lunch will set the right tone for your day and can fit into your busy schedule.

1. Think Small

Busy, active, people don’t need to eat a lot – but they do need to eat often! Eating several small meals throughout the day, including lunch, is your secret weapon against low energy, brain fog, and obesity. Simple, nourishing food eaten throughout the day provides your body with clean fuel to keep it running optimally all day long. A steady supply of nutrients in the form of lean protein, healthy fats, and wholesome fruits and vegetables will help you avoid unhealthy cravings.

The size of your snacks and meals depends upon your caloric needs. However, a good rule of thumb is to keep snacks between 100 and 300 calories. Aim for a healthy lunch that falls between 400 and 700 calories, including your beverage. Drinks can add a lot of empty calories to your daily mix, so if you want to spend your calories wisely and get the most bang for your nutritional buck, drink water or low-fat milk with your lunch and save your calories for real food.

2. Stack the Deck in Your Favor

Breakfast replenishes depleted energy stores that become drained while you sleep and keeps you from feeling ravenous at lunch time. A nourishing breakfast is balanced in carbohydrate, fiber, protein, and other essential nutrients that will keep you feeling full and energized throughout your busy morning. When your body is properly fueled – your mind is more focused which helps you naturally perform better at work.

Start the day with a glass of fresh water to rehydrate your body with fluid lost during the night. Choose a breakfast combination (and not from a fast food joint) that includes lean protein and colorful non-starchy carbohydrates. Good protein staples include eggs, low-fat organic dairy and lean, high-quality organic meats. Excellent fiber sources include vegetables and whole fruit. Stay away from highly processed foods like sugary cereals, white bread, instant grits and syrups which will leave you feeling hungry and tired within an hour or two.

3. Read Nutrition Labels on Packaged Foods

When you prepare your own lunch you know exactly what’s in the food you’re eating. But sometimes, eating a homemade lunch from scratch just isn’t possible. So before you down a frozen dinner or other packaged food item —READ the nutrition label.

Nutrition labels are required on most packaged foods and serve as a useful tool to help you make quick, accurate, and informed food choices when you’re eating on the go. A standard label includes serving size, calories, nutrients (e.g. fat, carbohydrates, protein, vitamins, and minerals), percent daily value of nutrients, as well as a list of ingredients in order from most to least. So take a few minutes to get a grasp of what’s in your food before you take a bite. Boosting your label-reading skills is easy and will help you make more nutritious choices at lunchtime.

Eating a healthy lunch is an important part of making your day – great! Make lunch fun and make lunch a priority – every day!