1, choose high-quality protein. Studies have found that eating a certain amount of protein at lunch can make you energetic all afternoon. The same amount of protein food lasts longer than the same amount of carbohydrates and fats. Protein's high-quality sources include cheese, nuts, tofu, tuna and boiled eggs.

2. add some coarse grains. Coarse grains (whole grain food) are rich in carbohydrates and provide the main fuel for the body. Coarse grains contain more healthy cellulose, trace elements and phytonutrients than refined foods. Coarse grains that can be added to lunch include: whole wheat bread or biscuits, cereal-based snacks, whole wheat muffins and brown rice.

3. There must be fruits and vegetables. Fruits and vegetables contain a variety of phytochemicals against diseases, vitamins and trace elements necessary for human body, and a lot of cellulose. Adding fruits and vegetables to lunch can make the nutrition more comprehensive. Common fruits include apples, pears, bananas and blueberries. The main vegetables include onions, cucumbers, carrots and celery.

Four misunderstandings of office workers' lunch

1, find the speed. White-collar workers have a short lunch break, at least half an hour. Many people don't make full use of this little time, preferring to shorten their meal time and play cards and chat.

2. Lose weight and eat less. I don't know when men and women began to pay attention to losing weight, but there is no special dietitian to provide dieting methods. In the long run, the stomach will not be exercised for a long time, which will lead to functional degradation, which is particularly harmful to men, because it is an undeniable fact that men consume more than women every day.

3. malnutrition. The biggest problem of white-collar diet still comes from nutrition. At present, fried food is the most popular fast food, with few varieties and incomplete nutrition. Although there are many varieties of bento, the cooking methods are unscientific, and many stall owners will not provide the freshest seasonal vegetarian dishes in order to save costs.

4. Irregular diet. The lunch problem of white-collar workers is also manifested in irregular diet. White-collar workers are busy with work, and the lunch time is not fixed. They eat early when they have nothing to do, and put it off until the afternoon when they have something to do, or even don't eat. This is the main cause of stomach trouble.

Refer to the above content: People's Network -4 steps to teach you to eat a healthy lunch and double your nutrition. 4. People's Daily Online-What should office workers eat for lunch? Six best foods for lunch.