healthy lunch meals

Adding Healthiest Foods to Your healthy lunch meals

Now that you know how to have your meals, it is time that you understand about some super foods. Many fruits like apples, guava and strawberries are considered to be the healthiest fruits. Wondering, how to eat healthy lunch meals on a budget? If you are a college student, then healthy lunch meals eating will be a challenging task for. Milk and eggs are loaded with nutrients, easily available and cheap. You can also store milk cartoons and eat boiled eggs while staying away from home. You can also have green tea and inexpensive fruits like bananas.

Instead of having any junk like chips or soda for snacks, carry healthy snacks like a small packet of dry fruits and nuts. The bad fats are saturated, cholesterol and Trans fat. The good fats are the mono saturated fats which you can find in fish oil, olive oil, nuts, and seeds oils.

Having a Colorful healthy lunch meals

Always have a colorful healthy lunch meals– proteins and carbs will add 2-3 colors to your healthy lunch meals, so always try to add various colored fruits and salads to your healthy lunch meals too. A colorful healthy lunch meals is a great way of how to get kids to eat healthy.

Checking Your Calorie Intake

The above information will help you to eat healthy lunch meals, but one needs to understand if one is balancing the body daily calorific intake. On an average the daily calorie intake for men is 2000 calories and women is 1500 calories. Avoiding Junk, Alcohol and Coffee

lastly, avoid junk, alcohol, coffee, sugary sodas and too much of sweets. Unhealthy fast foods are not good for health. Once you pass the transition periods avoid these food products. Stick to healthier habits, and you will not just read about how to eat healthy lunch meals but also follow it.

healthy lunch meals
 

Pasta Salad: Beyond Macaroni

Quick and Easy Pasta Salad

Ingredients: One package bow tie pasta (try using whole-wheat pasta to add nutritional punch), two cucumbers (sliced thinly), two tomatoes (chopped), Italian dressing (enough to lightly coat the pasta), crumbed goat cheese

Directions: Boil pasta as directed on package. Rinse under cold water and drain. After portioning out your healthy lunch meals serving, sprinkle goat cheese on top of the pasta salad.

Thai-Style Pasta Salad

Ingredients: One package of angel hair pasta, 1 cup of peanut sauce (or enough to coat the noodle mixture), one can of peas, 1 cup of julienne carrots, 2 cups of chopped spinach

Directions: Boil pasta as directed on package. Stir until all ingredients are mixed.

Pizza, Pizza!

Individual BBQ Chicken Pizza

Ingredients: One whole piece of pita bread, 1/4 cup of barbecue sauce (depending on how saucy you like your pizza), 1/4 cup cooked shredded chicken, 1/4 cup bell peppers (sliced into strips), a handful of mozzarella cheese

Directions: Preheat the oven to 350° F. Pour enough barbecue sauce on the pita bread to evenly coat the surface without making it soggy. Sprinkle mozzarella cheese on top of the barbecue sauce, and then add chicken and tomato slices. Mexican Pizza

Ingredients: Two flour tortillas, one can of refried black beans, 1/2 cup of Monterey Jack cheese, 1/2 cup of tomatoes, 1/2 cup of shredded romaine

Directions: Preheat the oven to 350° F. Heat the tortillas on the stovetop so they get a little crispy, then remove from heat. Tuna with a Twist

Ingredients: Two pieces of multigrain bread, one can of tuna fish (packed in water), mayonnaise (light or regular), one green apple, curry powder to taste

Directions: Drain tuna fish. Sprinkle curry powder into tuna, tasting until you get the right taste.

healthy lunch meals Diet Tips to Stay Young

Antioxidants are those chemicals in foods that give tomatoes their bright red sheen, broccoli that lush green color and eggplant its deep purple skin. Monounsaturated fats found in olive oil, fish, nuts, and seeds have been shown to lower the risk of a host of age-related diseases: arthritis, heart disease, diabetes, stroke, cancer, and even Alzheimer's.

Sip red wine

Drink green tea
 

Eat less

Reducing the amount you eat may help you live longer and prevent the problems related to extra weight—heart disease, high blood pressure, physical limitations—that are also associated with getting older. So eat right and stay young!

Your stay-young healthy lunch meals plan

Here's an easy-to-follow healthy lunch meals plan that combines all the laws of eating to stave off the aging process: colorful fruits and vegetables, healthy fats, red wine and green tea, and whole grains. Breakfast

8 oz fat-free plain yogurt mixed with 1/2 c raspberries; 8 oz green tea

1 slice toasted whole-grain bread with 2 Tbsp peanut butter (or other nut butter, like almond); 3/4 c strawberries

>3/4 c high-fiber cereal with 1 c fat-free milk and 1/2 banana

Snacks (two a day)

6 oz (or a 100-calorie pack) low-fat popcorn sprinkled with 2 Tbsp freshly grated Parmesan cheese

A mini-sandwich: 1 slice whole-grain bread with 1 oz low-fat cheese and 1 tsp mustard; 3/4 c blueberries

3 graham crackers with 2 Tbsp low-fat whipped cream cheese and 1/4 c berries of your choice

1 Tbsp peanut butter on 2 whole-grain crackers; 8 oz raspberry iced tea

healthy lunch meals

A salad of 2 c mixed greens, 1/4 c tomatoes, 1/4 c carrots, 1/4 c red cabbage, 1/3 c chickpeas, 1/3 c red beans, 1/3 c edamame, and 1 oz slivered almonds, tossed with 1 Tbsp olive oil and as much red-wine or balsamic vinegar as you'd like; 1 plum; 8 oz sparkling water mixed with 1/4 c pomegranate juice and a twist of lime

A sandwich made with 2 oz white turkey, 3 spinach leaves, 2 slices tomato, and 1 Tbsp mustard on 2 slices whole-grain bread; 1 c red grapes; 8 oz green tea

4-egg-white omelet made with 5 spinach leaves, 1/2 c diced red peppers, and 1 slice low-fat cheese; a small whole-wheat pita; 3/4 c grape tomatoes mixed with 1/4 c diced avocado; 3/4 c blackberries

Dinner

3 oz grilled wild Alaskan salmon; 1 c brussels sprouts and 1/2 c sliced beets sautéed in 1 tsp extra-virgin olive oil; 1 small baked sweet potato; 1 glass red wine

5 oz grilled albacore tuna; 1/2 c whole-wheat pasta tossed with 1/2 c broccoli and garlic to taste sautéed in 1 tsp olive oil; salad of 1 c red-leaf lettuce and 1/4 c shredded fresh beets topped with 1 Tbsp chopped pecans and 1 Tbsp dried cranberries and tossed with 1 tsp olive oil; 1/2 pink grapefruit; 1 glass red wine

Veggie burger on a whole-wheat bun; 1/3 c brown rice; 1/3 c beans; 1 c sautéed yellow and green squash; a salad of 1 c mesclun, 1/4 c shredded carrots, 1 Tbsp chopped walnuts, and 1/2 c diced apple; 1 glass red wine

A well balanced healthy lunch meals diet is responsible for maintaining a healthy weight, protecting the body from chronic diseases and providing enough energy to meet life’s demands. On top of its loss properties, a healthy lunch meals diet can improve our mood, our sleep, our energy levels, and our health. Eating a healthy lunch meals diet means consuming foods that contain very little or absolutely no saturated fat, Trans fat, sodium and cholesterol. This usually means eliminating all fried foods and majority of other surprisingly healthy lunch meals sounding foods. By examining a product’s nutrition facts, we can make smart decisions about our calorie intake and weight loss goals. Aside from the vitamins and minerals, raw fruit and veggies are also excellent sources of fiber. The same healthy lunch meals idea goes for protein rich foods.

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