What Are the 5 Crucial Components of a Healthy Lunch?


When lunchtime rolls around, do you turn to a healthy homemade lunch or fast food? Although the unhealthy option can be tempting, we need to be fueling our bodies with the right nutrition.

If you’re thinking about making the switch to eating healthier, great idea! But do you know what components of a healthy lunch should be included in your meals?

To learn more, keep reading to find the five key components that every healthy lunch should include.

1. Vegetables

We should be aiming for around 2-2 ½ servings of veggies per day, so it makes sense to include vegetables as part of a healthy lunch.

You can do this by whipping up a tasty salad, adding veggies to your sandwich, or snacking on some hummus and carrots. Veggies play a huge role in providing us with essential minerals and vitamins, so including them in your daily lunch is key.

2. Protein

Protein is both an energy source and a way to build muscle, so most healthy lunch ideas should include a protein source. Lean meats like chicken breast or seafood are good sources of protein, but there are also plenty of vegetarian options, like tofu and soybeans.

If you need lunch in a hurry, look for health food to go that’s rich in protein, like chicken salad or veggie wraps.

3. Healthy Fats

Not all fats are bad—your body needs healthy fats to provide you with energy and protect your vital organs. When packing lunches for work, try to include a bit of healthy fat foods, which can include avocado, nuts, or olive oil.

4. Water

Ditch the lunchtime sodas and juices, which are high in sugar and calories. Instead, drink water with your lunch to ensure you’re staying hydrated and meeting your daily water intake needs.

We should be aiming for at least eight cups per day, ideally spread out throughout the day. However, if you’re very active and frequently exercise, then you’ll want to consume more.

5. Whole Grains

Whole grains are great to include in lunch, as they are a long-lasting energy source that will help you power through the day. They’re also filling, tasty, and rich in fiber, which is good for your digestive system.

It’s easy to add whole grains to your lunch with foods such as quinoa, rice, and whole-grain bread or wraps.

Make Sure You Include All of These Components of a Healthy Lunch in Your Lunchbox

Are you ready to feel healthier and have more energy throughout the day? If so, it all comes down to what you eat.

Make sure you include the above components of a healthy lunch in each midday meal. Eating healthy may seem tough at first, so we recommend planning your menus in advance, so you always know what to reach for each day.

Treat yourself right with a healthy lunch and you’re sure to feel better than ever!

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