by Amber White

ChiroHealthUSA Social Media Specialist

Busy, productive days at work are not fueled by breakfast alone. Yes, your usual bowl of cereal and daily cup of coffee, may be enough to provide a great start to your morning routine, but they are not enough to sustain you. People tend to lose concentration and lack energy as the day progresses which can result in lackluster performance. Having the proper nutrition that a healthy lunch can provide, not only helps the body refuel itself, it also allows for a much-needed mental break.

What you choose to eat is essential when refueling the body. Prepackaged sandwiches, and convenient, fast food options, tend to be high in fat, salt, and sugar. They may satisfy you temporarily, but generally leave you feeling hungrier later. A healthy lunch should include complex carbs, protein, fruits and vegetables, and water.

Complex Carbs

Carbohydrates, including dietary fiber, offer a steady stream of energy throughout the day. Fiber also keeps you feel full for hours. Be sure to opt for complex carbs to aid in digestion. Some sources include whole grains, brown rice, pasta, potatoes, beans, and fruits.


Incorporating protein into your meals is an essential step in helping you feel full and helping the body repair itself. Pack protein such as chicken breasts, canned tuna, or salmon, in your lunch. Vegetarians and vegans can choose from items such as beans, tofu, hard-boiled eggs, and even low-fat cheeses. 

Fruits and Vegetables

Fruits and vegetables are important for a healthy immune system and are a great source of vitamins and minerals. If you haven’t already, include these food groups into your lunchtime routine. Not only do they provide much need nutrition but also color and variety to each meal!


Staying hydrated throughout the work day is essential to good health. Water is a calorie-free alternative to sugary sodas and fruit juice for those of us watching our waistlines. Here’s a great tip. If you freeze a bottle of water overnight, it can work as both an ice pack and a refreshing drink later on!

So, pack a healthier lunch today. Your body will thank you later with energy to last throughout the day.