Packing a healthy lunch isn’t easy. From waking up late and rushing out of the house to simply forgetting to pack food the night before, many find themselves grabbing the nearest food item they see or the crusty granola bar at the bottom of their bag and calling it lunch. While it is easy to overlook, lunch is a crucial meal. Between class periods and sports practices after school, your body and brain need the calories to keep up with you.
You must keep the following ratios in mind to optimize your lunch meal.
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- Carbohydrates: The body uses carbohydrates to produce energy. According to the Mayo Clinic, the body needs at least 130 grams of carbohydrates a day. According to the Dietary Guidelines for Americans, carbohydrates should make up 45% to 65% of total daily calories. Carbs can be found in foods like broccoli, pasta, and rice.
- Protein. Like carbs, protein helps provide the body with energy. Generally, the recommended dietary allowance of protein is 0.8 grams per kilogram of body weight, so the exact amount needed varies from person to person. Protein can be found in bread, cheese, and eggs.
- Fats are what the body uses to store energy. Avocado, nuts, and eggs all contain healthy fats. Around 20 to 35% of your daily caloric intake should come from healthy fats.
- Water is the key to staying hydrated. Women should consume about 2.7 liters of water a day, and men should drink about 3.7 liters per day.
Sources: MD Anderson Center, VeryWell Health, Mayo Clinic, Health.com
