1. Green vegetables
Spinach, beans, broccoli, bell peppers and other green vegetables can make your lunch plate more diverse. Fiber and many essential vitamins and minerals are found in these, so including vegetables of different colors is a good option.
2. Lentils and other legumes
Lentils, chickpeas, kidney beans and other legumes are an easy way to add protein and fiber to lunch. These can be served with roti, rice or vegetables.
3. Whole grains
Lunch can include alternatives like wheat bread, brown rice, oats or quinoa instead of refined flour or highly refined grains. Whole grains are high in fiber and can be part of a balanced meal.
4. Curd
Plain curd can be included in lunch as raita, curd-rice or side dish. It contains nutrients like protein and calcium.
5. Nuts and Seeds
Almonds, walnuts, peanuts, chia or flax seeds can be taken in small amounts with salad, yogurt or meals. Nuts and seeds can provide protein, fiber and healthy fats.
6. Fresh Fruits
Apple, banana, orange, guava or other seasonal fruits can be included with or after lunch. Fruits add fiber, vitamins and flavor to food.
How to keep the lunch plate?
In lunch, try to have a balance of whole grains and protein items along with vegetables and fruits in the plate. The amount of food consumed may vary depending on your age, daily activity and personal needs.