Change it Up With a Healthy Salad or Sandwich!

Try Something New!

Lunch is also a very important meal for you.  Lunch is a good break for your body in the middle of the day and allows you to restore your energy that was lost in the morning.  By eating foods rich in nutrients, your body will be able to sustain itself for the rest of you work or school day.  Although eating a balanced lunch is important, be sure not to eat too heavy of a lunch because meals that are very heavy can often make you tired because your body has to work harder to break down the food that you just consumed.  It is important though to make sure you eat enough so that you are not left hungry after you eat your lunch. 


When people do not eat enough, they often find themselves munching on unhealthy snacks throughout the afternoon.  It is much healthier to eat a fuller lunch so that you are not temped to eat unhealthy later on.  An important nutrient to have in your lunch is protein.  Protein is filling and provides you with a large amount of energy that lasts a long time.  Some examples of foods that contain this protein are lean meats such as turkey, chicken or ham.


Fiber is another nutrient that is important to eat because it will fill your stomach and prevent you from getting hungry shortly after its eaten.  Fiber can be found in whole wheat breads, vegetable and also fruits.  Fiber is also helpful with digestion.  The last important component of lunch is incorporating carbohydrates into your diet.  Carbohydrates are very important because they are one of the main suppliers of energy to the muscles and the brain.  Carbohydrates are fast acting and give your body energy very quickly.

Lunch Recipes:

Nutty Apple Salad

Ingredients

• 2  cups  mixed greens
• 1  tbsp  cashews
• 1/2  sliced  green apple
• 1  tbsp  apple cider vinegar

Directions

Combine 2 cups mixed greens, 1 tablespoon chopped cashews, 1/2 sliced green apple and 1 tablespoon apple cider vinegar. 

Pesto Pizza Salad

 Ingredients

• 2  tsp pesto sauce
• 1  whole-grain pita
• 1 1/2  cups arugula
• 1/4  cup tomatoes
• 1  tbsp pine nuts
• 1/4 cup white beans
• 1  tsp olive oil
• 1  tbsp lemon juice

Directions

Spread 2 teaspoons pesto on a whole-grain pita; broil until golden. Toss 1 1/2 cups arugula, 1/4 cup chopped tomato, 1 tablespoon pine nuts, 1/4 cup canned white beans (rinsed and drained) and 1 teaspoon olive oil with fresh lemon juice, salt and pepper to taste. Serve on pita. 

Turkey and Avocado Super Sandwich

Ingredients

• 1 slice of Wheat Bread
• 2 ounces of store baked turkey breast (or turkey leftovers)
• ¼ avocado
• Leaf Lettuce
• A pinch of salt

Directions

·     Pop the wheat bread in the toaster till toasted

·     Mash up the avocado with the back of a fork and then smear onto your toasted bread.Add Lettuce.  

·     Add a little pinch of salt to the avocado and layer on your turkey.