A healthy chicken salad wrap with a fruit bowl and orange juice is a great option
A healthy lunch consists of nutrient-dense foods such as fruit bowls and chicken salad rather than sugar-laden pastries or greasy junk food. However, finding a nutritious meal on the go is not always easy. Consumers can be tricked into thinking fast food is the only option because there are burger joints with bright signs on the corners of nearly all busy highways. Yet, if you look just under the surface, you might notice a grocery store a few blocks down the street, or even right behind the grease pit.
Sandwiches
A simple turkey sandwich
Sandwiches are a common lunch food, but the type of sandwich makes all the difference when it comes to your health. A turkey panini slathered with garlic butter and toasted with melted cheese is less healthy than a non-toasted plain wheat turkey sandwich without cheese. You can make a plain sandwich more flavorful by adding your favorite vegetables, such as sliced cucumbers, tomatoes, sprouts and even dried cranberries.
Choose lean healthy meats, such as turkey or chicken breast. Harvard University Health Services says to avoid pork, marbled cuts of beef and other fatty meats, such as hamburgers and hot dogs.
The condiments you select also make a big difference. Choose healthy options like mustard. According to the World's Healthiest Food website, mustard seeds are high in fiber and other minerals, including zinc, iron and calcium. These seeds also contain omega-3 fatty acids and vitamin B3.
Salads
Eat salads that include a rainbow of vegetables
Salads may seem like a healthy option when eating out, but it all depends on the type of salad you select. Natalie Butler, a nutritionist and health enthusiast, recommends choosing dark green leafy lettuce rather than iceberg lettuce, because the dark green lettuce is higher in nutrients. However, if iceberg lettuce is the only option, she says to be mindful of your dressing selections.
Salad dressings are loaded with calories. If you must use dressing, use only a small amount rather than the entire tube. If possible, eat your salad plain and include plenty of tasty vegetables, such as avocados, cucumbers and carrots. If you need more flavor, drizzle olive oil over your salad. Olive oil is beneficial because it contains omega-3 fatty acids. According to the University of Maryland Medical Center, omega-3 fats reduce inflammation and improve heart and brain health. Sunflower seeds and pine nuts are also high in omega-3 fats.
Beverages
Green tea is high in antioxidants, such as vitamins A and C
Instead of reaching for your usual soda or diet soda, select healthy beverages such as green tea, iced tea or even plain water. Soda is high in sugar, and drinking it will result in a rise in blood sugar levels followed by a drop that can make you sluggish within an hour or so. Diet soda contains artificial sweeteners that have the same effect. The only major difference between diet and regular soda is calories.
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