Scaring up an actual cure for the lunchtime blues

So, what are you having for lunch today? If it’s something that you are not particularly excited about, here are some easy tips for packing a yummy and healthy mid-day meal that you can look forward to.

Transform last night’s dinner leftovers into today’s lunch. Leftover meat adds protein to a salad filled with veggies.

Include some extras such as Craisins, walnuts, seeds, etc.

When you include lower fat cheeses and meats, you will have a nutritionally packed, visually appealing and very tasty lunch.

Add a piece of multigrain bread or some multigrain crackers to round out the meal.

When choosing salad dressings, go for the lower fat vs. fat free varieties.

A lot of nutrients need the fat in dressings (and meats and cheeses) to help transport them throughout the body.

Another suggestion is to add mushrooms, zucchini, or other veggies to leftover chopped up burgers.

Stir in a little marinara sauce and you have a nice Italian lunch.

Forget canned soups. Most are not very flavorful and contain a TON of sodium.

A tastier and healthier option is to make your own.

Homemade soup can be made simply by adding whole grain noodles, cooked veggies, lean meat or beans to a can of low sodium broth.

There are also some great dried soup mixes available that you can also customize to your personal taste.

Make a batch and freeze the leftovers in single-portion bags or containers. Grab one from the freezer on the days you don’t have anything else available.

Again, add a crusty whole grain bread and some fruit and you have a filling, healthy meal.

It is said that being inadequately nourished during the day can reduce productivity in the workplace as much as 20 percent.

So, taking time for a balanced lunch may prevent mindless eating.

Also, a short break, even if it is just 15 minutes, can recharge your batteries and help you to be more focused on your tasks.

Including lean protein sources such as low fat meats, beans, eggs, and cheese to your lunch will give you an energy boost.

A meal consisting solely of carbohydrates—such as bread, pasta, and rice—will only supply you with one to two hours of energy.

Do you ever feel kind of sluggish after eating a pasta meal with bread?

When you consume a meal that includes carbohydrates, lean protein, and healthy fat the energy from the meal will last approximately three to six hours.

This is because the body metabolizes each of these nutrients differently.

Here are a few more ideas for creating a nutritionally-packed lunch:

• Prepare your lunch when you are getting dinner ready.

Chop up fresh veggies, make a sandwich or double your dinner recipe for next day’s lunch.

• Choose more nutritious “convenience” foods such as protein- and fiber-rich hummus.

Enjoy it with whole wheat crackers, melba toast or a pita for a snack or as part of a lunch.

It can also be used as a low fat alternative to mayo on a sandwich or wrap!

• Pre-cut broccoli slaw makes an instant salad—toss in some dried cranberries, nuts or seeds, and low-cal vinaigrette.

• Use microwaveable brown rice as a base of a quick hot lunch or cold salad.

Toss with leftover meat and veggies.

• There are some delicious frozen meals from SmartOnes and Weight Watchers.

Just watch the sodium levels, and add a salad or veggie as a side.

Does making a tasty and nutritious lunch take a little more planning than running out for a sub, burger or slice of pizza? Yes.

However, it is better for your health—and your wallet. It’s a win-win situation!