Whether you're revving up for a high-powered meeting or an afternoon workout at the gym, your lunch will determine your level of stamina. Pizza or a burger may be quick and easy, but an energy-packed meal takes a little more planning. The rules for healthy eating apply to eating for energy. The right combination of nutrients will give you the boost you need to sail through the rest of the day.
What Men Need
Men have 1 1/2 times the death rate from diet-related diseases, such as cardiovascular disease and colorectal cancer, than women, according to Palo Alto Medical Center. You can do a lot to improve your health and reduce your risk of disease by skipping fast food at lunch and opting for a healthier meal. Eating right will also improve your energy levels. To simplify nutritious eating, the U.S. Department of Agriculture recommends building a healthy plate at every meal. Make half your plate fruits and vegetables, one-quarter whole-grains and one-quarter lean protein. Have a serving of low or non-fat dairy too, and limit your intake of fat, salt and sugar.
A Recipe for Energy
Think of each meal as a balanced diet in miniature. Complex carbohydrates -- including whole-grains, fruits, vegetables, beans, legumes and seeds -- supply your body with a sugar called glucose that is utilized by every cell in the body for energy. Although refined carbohydrates, such as white bread and crackers, contain sugar, they are digested very quickly, which can lead to energy crashes. Carbohydrates alone aren't enough. Fat and protein keep your body from absorbing glucose too quickly and help keep your energy levels stable, according to the University of Rochester Medical Center.
Packing the Brown Paper Bag
Sandwiches are a lunch favorite, and it's easy to make them healthy and high energy. Layer roasted chicken, low-fat cheese, spinach, tomatoes and bean sprouts between two slices of whole-grain bread. Replace fatty mayonnaise with slices of nutrient-dense, creamy avocado. Whip up a fruit and low-fat yogurt shake and pack it for lunch. Another easy option is soup and salad. Opt for a low-sodium, broth-based vegetable soup as cream soups are high in fat. See how many vegetables you can toss into the salad. Top it with grilled chicken or fish, seeds and a tablespoon of nuts for protein and healthy fat.
About Energy Bars
Whole sections of the grocery store are devoted to what are claimed to be energy-boosting, muscle-building power bars. While the bars usually combine protein with fiber and other nutrients, they tend to have an extremely high sugar content. In fact, the bars' glycemic index is no better than a candy bar, according to Harvard Medical School. Save money, and pack a sandwich for lunch instead for more sustained energy levels.
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