12/17/2023 0 Comments Tasty lunch ideasHealthy fats: olive oil, nuts and seeds, avocado, full fat Greek yogurt, and goat cheeseĬreating a meal with whole, nutritious ingredients like the ones above can help you meet your nutrient needs while providing a convenient, delicious, work-friendly lunch.Protein: chicken, fish, shellfish, turkey, lentils, tofu, and eggs.Fiber-rich carbs: vegetables, fruits, beans, and whole grains like quinoa and farro.Here are some sources of fat, protein, and fiber-rich carbs that make great choices for lunch: When planning a healthy lunch, consider the different macronutrients and how you can combine them to form a complete meal. However, it’s easy to boost your nutrient intake by making a few small changes to your diet, such as switching to a healthier lunch option. Insufficient nutrient intake may impair overall health and energy levels and even increase your risk of several health conditions ( 5, 6). Deficiency in vitamin C is commonly related to low fruit and vegetable intake ( 4, 5, 6). Low fiber intake may increase your risk of health conditions like colon cancer, constipation, and heart disease ( 2, 3).Īdditionally, lunches with nutrient-dense ingredients can help men meet their needs for vitamins, minerals, and other beneficial compounds, some of which are rare in modern diets high in processed foods.įor example, studies show that men may not consume enough of certain essential nutrients, such as magnesium and vitamin C. This will keep you full between meals, giving you the energy you need to power through your workday ( 1).įibrous foods such as vegetables and fruits are also filling and provide benefits for gut health and weight management ( 2).ĭespite fiber’s importance, most American men consume only half the currently recommended fiber intake of 38 grams per day for adult men ages 19–50. Protein is the most filling macronutrient, so it’s especially important to add one or more protein sources to your lunch. Whether you’re getting takeout from the local deli or meal prepping your lunch at home, it’s important to start with the basics.Īlthough men have varying dietary needs and may follow specific diets to manage health conditions, a nutritious, balanced meal should generally contain sources of protein, fat, and fiber.
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