Filling soups, rich salads and light fats are the most ideal and healthy lunch. The below healthy lunch ideas for women consist of the optimum amount of proteins, fiber and carbohydrates. To give you the energy for all your days tasks and keep you fuller for long, it is essential to substitute larger potions with protein and greens. Food and nutrition of a women is of utmost importance for the many hats she wears, all in a day.
Major components of healthy lunch consist of adequate quantities of carbohydrates, fats, proteins, minerals, vitamins and water. It is of increasing importance that the full lunch plate consists of healthy portions. Lunch must be focused on both diet and health aspects of a women. For easier understanding , let’s divide the lunch into 3 courses:
3 Courses of Healthy Lunch Ideas For Women
- Soups and Salads:
Soups and salads for that perfect appetizer and to quench your vitamin and mineral requirements. Soups begin the lunch on a very heart healthy way and salads add to the fibrous roughage.
- Whole Grains in main course:
Whole grains are packed with proteins, fiber and vitamins. They are rich anti-oxidants and make major part of your lunch
- Fruit packed desserts:
For those sweet cravings, always finish your lunch with fresh fruits. This will make the lunch not only healthy but psychologically fulfilling as well. We all have that knack for sweets and fruits are most healthy for satisfying the sweet cravings.
Benefits of all 3 courses based on their nutrient values and calorie counts can be studied under healthy lunch ideas for women.
1- Benefits of eating Soups and Salads in 1st course:
• Vegetables are good source of insoluble fiber, thus keeping digestive system and digestive tract healthy and prevents acidic re-fluxes.
• Low count in Calorie intake as vegetables are low calorie foods.
• Largely Sugar-free so fat-free and healthy. It keeps sugar levels in control.
• High water and fiber content to help you fill up than adding extra calories as an impulsive eater
• It keeps energy levels high all day
• Rich in proteins so aids muscle growth and good for hair , skin and nails.
• Greens are good for eyes and hair growth
• They boost the immune system
• Salads and Soups are easy to make and thus saves a lot of time.
• Hot Soups can aid in weight loss.
• Both soups and salads are affordable and available at ease for anyone.
2- Benefits of eating whole grains as main course:
• Whole Grains are the main part of the healthy lunch as it has plant based fiber
• They contain lot of fiber
• They help in digestion
• They lower the cholesterol levels in body
• They help prevent heart related ailments by lowering blood pressure
• they help in redistributing fat and thus aiding weight loss
• They help you regulate the blood sugar and add calcium and vitamins to the food
• They also deliver essential minerals and thus making them far favored that process and polished grains.
• They lower the risk of cancer
• They are anti-inflammatory and also reduce chances of asthma
• They contain the much needed Carbs, in adequate quantity
• This boosts energy levels for the day ahead.
3- Fruit packed deserts:
• Fruits must be taken 15-20 minutes after the first two courses.
• Fruits at the end of lunch are a great way to sooth your desert cravings
• Most fruits are low in fat thus aid in digestion
• Instant source of dietary energy
• Sugars in fruits, if consumed in daytime can help in metabolic activities than accumulating as fats.
• Fruits have the most important vitamins and minerals like Vitamin C, iron and Potassium.
• Specially berries and melons add to water levels in our body.
• It increases immunity of our body
• They reduce the risk of cancer
• They aid in smooth digestion
• Most fruits are a known to cure diseases
Some healthy soup ideas:
• Broccoli soup
• Tomato soup
• French onion soup
• Black bean soup
• Cauliflower carrot soup
• Cucumber Gourd soup
• Spinach soup
Some Whole Grains to consume for lunch include:
• Brown Rice
• Barley
• Millets
• Oats
• Quinoa
• Buck-wheat
Healthy Lunch ideas for women are based on nutritive values and no way can cure any existing ailment. Take a note of your food based allergies and do consult your healthcare provider for serious issues.
Minu Manisha
