What to take in Lunch for maintaining or loosing weight. Nutritious tips in detail.

What to take in Lunch for maintaining or loosing weight. Nutritious tips.


Like my previous blog today I am going to tell you importance of your lunch, I met a lot of people and found one thing common among them, they don't take lunch and some who got time to eat is taking fast foods and fatty meals, this is really bad for health. Your daily lunch should be very simple yet healthy in minerals, vitamins, calcium's not carbohydrates and fats only. Fast food such as fries, burgers, shawarmas etc is heavy to digest while you work and can cause gastric or acidity problems.

First of all set your lunch timing enjoy your lunch about one to three hours after your morning snack. If you eat breakfast around 7:30 and your morning snack around 10, aim to eat lunch around 12. Or if you like to exercise at noon, enjoy your lunch when you get back around 1. If you tend to forget to eat because you're so busy, set an alarm on your phone or computer to remind you to stop and nosh!

This time you need to stop eating burgers and highly contain carbohydrates products. If you don't want to gain more weight like most people do or if you are trying to lessen your weight you have to make a schedule of your whole week about your daily diet. Weight loosing with medicines or herbal teas are not worth it. You gained it naturally so loose it the same way. Many doctors don't recommend loosing weight by clinically medicines or so. Exercise is best to get sweat and release fats.

You must know that what your body needs which is more important to keep your self healthy, here are some of details.

Calories
If you're trying to lose weight, aim for the 400-to-450 range. If you're trying to maintain your weight, especially if you work out, aim closer to 500 calories.

Carbs

Yes, you need to eat carbs! Go for 50 to 65 grams, which is 45 to 55 percent of your lunch calories. Carbs offer your brain and your body energy, so skimping can leave you feeling sluggish. Overdoing it can also have the same affect, so stick to this range. Avoid refined carbs, like foods made with white flour and white sugar, and go for whole grains, whole grain breads and pastas, and starchy veggies and fruits.

Protein

Go for the gold and get 20 to 30 grams of protein, which is about 17 to 25 percent of your lunch calories. A healthy dose of midday protein will help prevent the dreaded afternoon slump and will keep you feeling satisfied post-lunch so you're less likely to reach for sugary pick-me-ups.

Fats

Including healthy fats in your lunch makes your meal more satisfying, so strive for 13 to 18 grams, which is 30 to 35 percent of your total lunch calories. Including healthful sources like nuts, seeds, oils, avocado, and olives can help beat sugar cravings later.

Fiber

Shoot for at least eight grams of fiber, which is 30 percent of the daily recommended total of 25 grams per day. Including fiber-rich carbohydrates (whole grains, starchy veggies, and fruit) and fiber-containing fats (nuts and seeds) will help you reach your fiber goals.

Sugars

Healthy lunches should have four grams of sugar or fewer, but if you enjoy foods that contain natural sugars (like grapes or dried cranberries in your salad, sweet potato or squash in soups, whole pieces of fruit, or natural sweeteners like maple syrup or honey in sauces or dressings), then aim for fewer than 20 grams of sugar. Be mindful of the hidden sugars in certain products like sandwich bread; read labels, and choose those without added sugars. A Few Examples of Perfect Healthy Lunches.

Sesame Ginger Quinoa Salad With Vanilla Greek Yogurt (5.3 ounces) and Blueberries (1/4 cup):
Calories: 462
Total fat: 13.6 g
Saturated fat: 1.7 g
Carbs: 58.4 g
Fiber: 8.1 g
Sugars: 20.2 g
Protein: 28.1 g

Spinach Feta Wrap With a Pear and Raw Almonds (14):
Calories: 452
Total fat: 19.5 g
Saturated fat: 5.1 g
Carbs: 54.1 g
Fiber: 12.2 g
Sugars: 20.4 g
Protein: 20.5 g

Butternut Squash Lentil Soup With a Slice of Whole Wheat Bread Smeared With Avocado (1/4 fruit):
Calories: 433
Total fat: 9.5 g
Saturated fat: 1.6 g
Carbs: 67 g
Fiber: 22.4 g
Sugars: 20.2 g
Protein: 22.3 g

Greek-Yogurt Chicken Salad on a Whole Wheat Pita With an Apple and Salted Cashews (10):
Calories: 483
Total fat: 14.1 g
Saturated fat: 3.2 g
Carbs: 63.8 g
Fiber: 10.1 g
Sugars: 22.5 g
Protein: 29.7 g

Snack Mistakes to Avoid 

Waiting until you're famished: Busy schedules can make hitting that midday meal tough, but avoid heading to lunch when you're starving. Not only will you inhale your lunch quickly and reach for more food because your body hasn't had time to register that it's full, but also, it can also throw off your natural hunger and fullness cues for the rest of the afternoon, which can lead to eating more later in the day.

Eating out: Do you know how many calories are in that soup and salad you ordered from the cafe? It seems like a healthy lunch, but hidden high-calorie ingredients could make your lunch well over 600 calories. Pack lunch from home so you know exactly how much you're eating.

Not taking a break: When you mindlessly gobble down your lunch while doing something else like working or watching TV, your mind will be too distracted to be able to fully register each bite, so you'll tend to take in or crave more calories. Get away from your desk, get outside, or eat lunch with a friend.

Healthy Diet Everyday

Healthy Breakfast Complete Diet

Healthy diet is very important for your health and fitness, especially for those women's and men who are working, travel allot, sporty, pregnant women's, house wives etc. A diet plan means what you should eat every day in breakfast till dinner, some women's are beauty conscious they spent a lot of money in parlors, spa and gym but not aware of what to be added in their meal. Nature has everything what chemical makeup and other products don't have. Fresh fruits and vegetables have enough minerals, calcium and vitamins that can keep you fit and healthy. Here are some recipes I am sharing with you, must keep them in your daily diet plan and you will see the changes.

Morning Break Fast

                Try to wake up early in morning and after you done with your teeth brush take a cup of water, it helps you clear your stomach and esophagus, if you take tea in your breakfast so a glass of water after awaking up is important to reduce acidity and gastric problems, Start your breakfast with orange juice. Oranges are excellent source of Vitamin C, They are also a very good source of dietary fiber. In addition, oranges are a good source of B vitamins including vitamin B1, pantothenic acid, and folate as well as vitamin A, calcium, copper, and potassium. Take a glass of orange juice everyday in your breakfast, stay away from meals which contains fats and high amount of glucose or carbohydrates, some people take butter, jam, bread, fried eggs which are not good for an empty stomach. in market you can find several orange juices but they aren't much pure for your health, and has artificial flavors and colors, some of them were stored for weeks and months after production. Most of doctors don't recommend bottled juices. You can easily make orange juice recipe at your home every morning.

Orange Juice Recipe:

Prep Time : 5 mins | Serves : 1

   Ingredients needed 

   Fresh Oranges -3
   Honey -1 tsp
   Water -1/4 cup
   Orange juicer

Recipe Instructions

Bring the oranges to room temperature so that it will be easy for you to squeeze juice.

Cut the fruit into half and squeeze each half by hand using the plain orange juicer.  Add 1/4 cup of water and mix well.

Filter it and enjoy!!! I love to add a little orange pulp to my juice. If the oranges are sweet, you do not need any additional sweetener otherwise add a tsp of honey and mix well.

If you have a big appetite you can add brunch Parfaits in your breakfast. Here is the recipe

Brunch Parfaits

Ingredients:

1/3 cup apricot preserves

3 cups sliced strawberries

2 cups low-fat vanilla yogurt

1/2 cup low-fat granola without raisins (such as Kellogg's)

2 tablespoons slivered almonds, toasted

Preparation

Place apricot preserves in a medium microwave-safe bowl, and microwave at high for 10 to 15 seconds or until preserves melt. Add strawberries, and toss gently to coat.

Spoon 1/4 cup yogurt into each of 4 parfait glasses; top each serving with 1/3 cup strawberry mixture. Repeat the layers with the remaining yogurt and strawberry mixture. Top each serving with 2 tablespoons granola and 1 1/2 teaspoons almonds. Serve immediately.

Done with orange juice, now take two boil eggs and two or three slices of apple in your breakfast. This diet covers your need of vitamins, calcium's, iron and potassium. Practice this diet for a couple of weeks and you will feel yourself very fit and healthy. A lot of people in America and Europe keep their breakfast very simple which is easy to digest and healthy to gain your body needs. 

Thanks for reading, please hit the like button if you really think this topic is helpful, in my next blog I will cover healthy lunch diet.