For white-collar workers, lunch is the most important meal of the day, not only to supplement the body with calories, but also to provide energy for the work in the afternoon. How can we be careless? Let's plan our lunch together.
Four gold standards for a good lunch
Step 1: select high quality protein.
The study found that eating a certain amount of protein at lunch can keep you energetic all afternoon. The same amount of protein food maintains satiety longer than the same amount of carbohydrate and fat. High quality protein sources include cheese, nuts, tofu, tuna and boiled eggs.
Step 2: add some roughage.
Coarse grains (whole grains) are rich in carbohydrates, which provide the body with the main fuel. Coarse food contains more healthy cellulose, microelements and phytonutrients than refined food. The coarse grains that can be added to lunch include: whole wheat bread or biscuits, cereal based snacks, whole wheat muffins and brown rice rice, etc.
Step 3: there must be fruits and vegetables.
Fruits and vegetables contain a variety of plant chemicals, essential vitamins and microelements, and a large number of cellulose. Adding fruits and vegetables to lunch can make nutrition more comprehensive. Common fruits include: apple, pear, banana, blueberry, etc. The main vegetables include onion, cucumber, carrot and celery.
Step 4: calm and enjoy the mood.
Savor and enjoy your carefully prepared 'nutritious lunch', which is also an important standard of 'good lunch'. Do not ask the takeout to fool you. Self provided nutritious lunch is not only good for health, but also very economical.