The Five Elements of Healthy Lunch

by Cascade Ice on November 6, 2020

Let’s face it … day after day, planning what to eat for lunch can get challenging, especially when you’re feeling bored or unmotivated, or perhaps like you eat the same thing all the time!

Cascade Ice is here to save the day and give you the basics when it comes to keeping your lunch filling and healthy so you can change up the variety each day, but still stay on track with your healthy living goals. Check out these main components your lunch must have, and then add your personal touch to make it fun!

Pack your protein

Making sure that your lunch includes protein will not only boost your metabolism, but it will keep you full longer and keep your brain powered throughout the day. Aim for at least 15 grams of lean protein with every meal – think ground turkey, nitrate-free lunch meat, grilled chicken breast, or organic nut butters. 

Include the right vegetables

While it’s great to include vegetables in your lunch, make sure they are low in calories and nutrient-dense. Non-starchy choices like green leafy lettuce, tomatoes, cucumbers, and broccoli are perfect choices to meet your daily fiber intake and get a healthy dose of vitamins and minerals. Make it fun by including a dip like light ranch dressing or almond butter!

Don’t forget the fat – really!

We’ve been told for so long that fat is bad, but if you choose the right kinds of fats, you’ll actually get a healthy dose of energy if you eat them in moderation. They can also keep you fuller longer, eliminating the need for snacking throughout the day. Examples of healthy fats to include in your lunch are olive oil, nuts, olives and avocado. 

Go for the grains

Grains are a must for any lunch because they contain nutrients, minerals, carbohydrates, and dietary fiber. If you are craving a sandwich for lunch, choose whole grain bread, or try brown rice or quinoa. 

Water, water, water

We might sound like a broken record, but water intake is just as important to your overall health as what you eat. Drinking enough water aids in digestion and can boost your metabolism. Make sure you have at least one glass of water with each meal, and if you need something to switch things up, grab a Cascade Ice Sparkling Water or a glass of unsweetened ice tea. What’s your go-to healthy lunch? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.