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What You Need For an Energizing Lunch

By Sara Butler

Lunch is an important meal. It helps to carry you through some of the toughest parts of your day, which is why making sure it has the essential nutrients your body needs in it is very important. Plus, having a balanced lunch will help you avoid the afternoon slump that so many people fear. Here are a few lunch ingredients that are key to keeping your energy levels up all afternoon.

Drink Plenty of Water

Even mild dehydration can leave you feeling tired, so ensuring you drink enough water during the day is paramount to keeping your energy levels up. At lunch, drink water with your meal and also try to include foods that have water in them such as fruits and vegetables. This all adds up to help you stay hydrated and energized as the day wears on.

Complex Carbohydrates

It's important to include nutrient-rich whole grains such as quinoa or brown rice in your lunch when you can. These complex carbohydrates will help you to feel satisfied but also provide your brain with its preferred source of energy to keep it working at its best for the rest of the day. Don't be afraid of carbohydrates at lunch. As long as you stick with whole grains, this is energy your body will utilize, and you'll feel better for it.


Dairy is an important nutrient to make sure your diet gets enough of for many reasons, chief among them: dairy provides yet another source of carbohydrates and protein to help you make it through the day. You should limit the added sugar by sticking with high protein sources such as unsweetened Greek yogurt. You can add your own mix-ins to help give it some natural sweetness such as honey or berries. Nuts are also a good addition since the monounsaturated fats help provide yet more energy for your body to use the rest of the day.


You can't go wrong with green leafy vegetables such as spinach at lunch. These foods are rich in nutrients, such as magnesium, that help you to feel satisfied and energized. And you don't have to have it in a salad, either. Think about whipping up a smoothie in the morning to take with you to work; the helping of leafy greens will help your energy levels throughout the day.

Add these things into your lunch and you'll have more energy the rest of the day.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Long Beach, Calif.

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