« Health & Fitness

5 Steps to a Healthy-Wholesome Lunch

by Corey Carter

For this blog I reached out to my friends at Thrive Nutrition and intern Bailee wrote this. If you'd like to reach out to her about any questions/health-tips regarding this blog, here is her info:

bailee.bruecker@snc.edu , twitter account: @Bails_25 

As we all know breakfast is the most important meal of the day; however, what if I told you lunch might be just as important. Getting a solid lunch gives you the energy to power through the rest of your busy schedule. But lets face it, packing a lunch, and a healthy one at that, can be quite challenging. Luckily, a little preparation and nutrition savvy can set you up for a healthy yet satisfying lunch. Here are the  five guidelines I use when packing my wholesome lunch:

1. Bread

Reading labels is key. Just because it’s brown or has the words "wheat", “whole wheat”, or “100% natural” labeled on it does not mean it is full of fiber, protein, and whole grain. These breads are often made with refined flours. Don’t be fooled by labels, look for bread packages that say "100% whole wheat" or "100% whole grain". One of the first ingredients should always be “whole grain”.

2. Protein

· Chicken breast (25 grams per 3 oz.)

· Turkey breast (25 grams per 3 oz.)

· Tuna (27 grams per 4 oz.)

· Lean roast beef

3. Cheese

We are Wisconsinites so of course we add cheese. Cheese can be a healthy choice when eaten in moderation. Opt for white cheese when possible. Mozzarella is always a tasty source of calcium and protein.

4. Veggies:

Vegetables are an excellent natural source of flavor and nutrients. More the merrier!

· Tomatoes,

· Spinach

· Alfalfa sprouts

· Cucumbers

·  Red onion

·  Peppers

· Avocados

·

5. Condiments

· Hummus

· Mustard (Dijon, honey, or yellow)

· Guacamole

· Pesto

· Plain Greek Yogurt with Hidden Valley Ranch dip packets