Modern lifestyle forces many people to skip lunch or settle for quick light snacks. This can lead to overeating and unbalanced nutrition in the evening hours.
Medianews.az, citing Foodinfo.az, reports that according to experts, lunch should be the most filling and energy-giving meal of the day, but often it does not receive the proper attention.
For those wanting to lose weight, lunch especially becomes a difficult stage. One of the most common mistakes is a sharp reduction in calories. A person who eats a filling meal one day tries to settle for only cabbage salad the next day, which weakens the body and delays the result.
So, what should an ideal lunch be like? Dietitian Amy Hudson states that the most suitable choice is a properly composed salad. This does not mean heavy mayonnaise salads nor empty meals consisting only of cucumber and greens.
A good lunch must definitely be rich in fiber and balanced in terms of protein, fat, and carbohydrates. Even if the goal is weight loss, completely giving up fats and carbohydrates is not correct. At the same time, protein, which is the main building material for muscles, must also be included in the diet. Only then can lunch create a long-lasting feeling of fullness.
Experts note that approximately 30–35 percent of the total daily calories should come from lunch. However, it is important to maintain moderation here as well. Even healthy sauces, avocado, and nuts can make lunch heavy and excessively calorie-rich if consumed in excess.
Simple recipe for a healthy lunch
Dietitian Amy Hudson also shared her favorite salad recipe for an ideal lunch. For this, you will need the following ingredients:
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salmon fish,
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various greens,
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quinoa,
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avocado,
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spinach,
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balsamic sauce,
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feta cheese,
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chopped walnuts.
You can choose the amounts according to your taste and daily calorie needs. This salad provides the body with useful substances, creates a long-lasting feeling of fullness, and helps maintain your energy without feeling heavy.
