Quick and Healthy Lunches
With the summer under way, seasonal fruit and vegetables are abundant. What could be more delightful than taking advantage of their freshness by integrating more of them into your menu? It is recommended to consume between seven and ten servings of fruit and vegetables a day. Lunch is a good opportunity to eat more seasonal farm produce. Here are a few tips to help us to meet our nutritional needs.
First, get organized!
Fruit and vegetables need to be visibly ready if we are to consume more of them. As soon as you get home from grocery shopping, make sure to precut your vegetables and fruit before putting them in the fridge. Why not cut a few extra while you are preparing the evening meal so that you will have more for the next day?
Fruit and vegetables: more than health on the menu!
Recognized above all as sources of vitamins, fruit and vegetables also enable us to meet our daily needs. In addition to having a very high water content, they are full of fibre, which contributes to satiety and facilitates weight control. It is recommended that we eat vegetables at every meal; they should cover half of the plate. As for fruit, it provides rapidly absorbed carbohydrates, the best way to increase energy.
To make healthy lunches, always be sure to have healthy food on hand in your pantry and fridge.
Different types of bread (e.g. pita, tortilla, English muffin, sliced bread, bagel)
Lettuce (e.g. mesclun, escarole, romaine, endive, spinach)
Various precut vegetables
Partially skimmed cheeses
Low-sodium vegetable juice
Unsweetened fruit juice
Milk or enriched soya drink
Diversity, simplicity and pleasure on the weekday menu!
The best way to incorporate fruit and vegetables into our diet, especially for people who have trouble eating them separately, is to add them directly to dishes. Here is a quick lunch menu rich in fruit and vegetables.
A quick lunch menu for a week during which vegetables and fruit have the place of honour.
Tortilla with Tuna and Local Apples
Whole wheat tortilla
Plain Greek yoghurt
Quinoa and Chicken Salad
Chicken, cooked and cubed
Cucumbers from the garden, cubed
Red/yellow peppers, chopped
Summer Vegetable Frittata
Tomatoes from the garden, sliced
Green zucchini, diced
Mini eggplant, diced
Light feta cheese
½ of a wheat pita
Carrots from the garden
Fresh blueberries with maple syrup
Drizzle of olive oil
Light cheddar cheese
Plain yogurt and dried cranberries
Pork and Raspberry Sandwich
Pork tenderloin, cooked and sliced
Drizzle of honey
Fresh Tomato Salad:
Drizzle of olive oil
Dessert: Strawberries with honey and fresh mint
As well as including our favourite fruits in meals, we can easily transport them for nutritional snacks. To feel full longer, you can add a source of protein, for example, cheese, nuts, yogurt or cottage cheese.