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Healthy Lunch Swaps for Better Health

By Sara Butler

Breakfast has a reputation for being the most important meal of the day, but the truth is that every meal is important. Your lunch choices can have a huge impact on your day, which makes choosing the right combination of foods important for your energy levels and mood for the rest of the day. In order to improve your midday nutrition, here are a few healthy lunch swaps you should consider.


When it comes to the classic lunch sandwich, the bread is going to make all the difference. White bread is a lunchtime classic, but it’s something you should consider avoiding. White bread has little fiber and is highly processed, which means it will cause an afternoon slump after an initial spike in your blood sugar.

To help make a sandwich something that sustains you through the afternoon, opt for whole grain slices of bread. They have fiber that helps to keep you full and helps to balance out your blood sugar levels. Plus, whole grains are good for your heart and supply your body with important nutrients such as Vitamin B and zinc.


Now that you’ve got the bread down for your favorite sandwich, it’s time to move onto condiments – specifically mayonnaise. One tablespoon of mayonnaise can add upwards of 100 calories to your sandwich. Plus, it’s almost entirely made of fat with little nutritional value, so it’s not the best for your overall health, either.

Consider adding a healthy fat to your sandwich. Avocado makes a great substitute for mayonnaise. It’s creamy and will add some fiber and other nutrients to take your sandwich to the next level. You may also want to consider some pesto since it’s rich in minerals and vitamins but more filling than mayonnaise.

Flavored Yogurt

Yogurt is a brown bag staple because it’s easy to transport and has a reputation for being healthy. Yogurt is healthy – if you’re eating the right kind. Most yogurts that are flavored are actually very high in sugar. Many varieties of flavored yogurt have more sugar in them than a can of soda pop. They also lack in filling fiber and don’t have a lot of protein.

If you love a good yogurt parfait, then consider using plain Greek yogurt and adding some fresh or frozen berries, walnuts, and honey to it. This is a great combination of protein, healthy fats, and fiber that will keep you satisfied all afternoon.

These healthy lunch swaps will keep your day going strong!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Mansfield, Tex.

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