The worst eight lunches and what to eat

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What do you choose for lunch can make your energy reach or decrease in the rest of the afternoon. Choose the worst, and you may find yourself overcoming the urge to nap under the table. Whether you're going to a local deli or an office, here are eight of the worst lunch choices and what you should eat. Remember: eating a healthy, balanced lunch can make you as powerful as a champion for the rest of the day. The credit: @ samanthavaughan / Twenty20

1. Pizza always sounds like a good idea, until after an hour or two of eating, your energy level plummets. This happens because the pizza crust is made mainly of refined white powder, which can cause blood sugar levels to soar and cause you to fall into energy decline after blood sugar breaks down. White noodles also lack fiber, which helps to slow down blood sugar peaks and maintain regularity. In place of

make pizza crust with cauliflower, broccoli or zucchini to reduce carbohydrate, increase fiber and reduce total calorie intake. Now there are Frozen Broccoli pizzas on the market, and you can buy and add ingredients yourself. If you still want to eat pizza, just take one tablet (36g carbohydrate) and add a green salad or vegetable and bean soup to add fiber and nutrients to your diet.

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2. Take out Chinese food

authentic Chinese food has many healthy choices. However, the American and Chinese food in your local take out shop often contains unhealthy fat, salt and sugar. Fried egg rolls and fried meat are not only high in calories, but also rich in omega-6 fatty acids, which come from vegetable oils used in cooking and frying. Restaurants are likely to cook with corn and soy oil, which increases inflammation in our bodies and can lead to chronic inflammatory diseases such as nonalcoholic fatty liver, heart disease, obesity, inflammatory bowel disease and Alzheimer's disease. In place of

stir fry vegetables with fresh vegetables and clean protein. This is a simple dish. You can prepare it once and eat it several times a week. Use low sodium soy sauce to reduce salt intake. If you do order, order a vegetable meal, brown rice instead of white rice. Now listen to me:

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some restaurants make tortillas that are very large, weigh as much as a baby, and easily consume 1000 calories and a day's sodium. The question is not necessarily what's inside the pancakes, but what's around them. An ordinary tortilla package contains about 580 milligrams of sodium and 200 calories. The American Heart Association recommends an ideal sodium intake of no more than 1500 mg per day, with a preservative film that can absorb more than a third of the daily sodium intake. In place of

, many restaurants offer tortilla bowls as a healthier, low carb option. It throws the packaging away, leaving you with good things: rice, beans, guacamole, vegetables and clean protein. Don't eat sour cream can save about 100 calories, you can also use spicy sauce to stimulate it. Depending on the size of the bowl, you can ask for a container to take some home for dinner. Or make your own ultimate healthy burrito.

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4. Hamburger and French fries are typical American hamburger and French fries. They are the most popular fast food in the world, but they have no nutritional value. Fast food restaurants usually use poor meat from cattle treated with growth hormone and antibiotics. Hamburgers are made from refined white flour and usually contain sugar and chemicals to soften the dough. Although French fries are delicious, it's not surprising that they are so extravagant. They add a lot of unhealthy fat and extra calories to your food. "

on the contrary: try to find a restaurant that offers a healthier ratio of omega-3 to omega-6 grass fed beef burgers. To reduce carbohydrates, you can change bread into lettuce rolls. Feel bold? Try a bison burger to get more omega-3 fatty acids, or go meat with quinoa, beans or vegetable pies, which will be full of fiber and nutrients. Change the fries into salad.

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5. Cooked meat sandwich

whether you call it subway sandwich, hero sandwich, Hodge sandwich or ground sandwich, cooked meat sandwich can provide a considerable amount of protein (3 ounces of meat can provide about 20 grams of protein). But not all proteins are equal. Cooked meat is treated with preservatives and chemicals, usually from low-quality factory bred animals. But that's not all. Processed meat is listed as carcinogenic food by the World Health Organization. There are enough carcinogenic products in our environment. So let's not eat either! Choose grilled turkey breast, grilled chicken breast or eggs as the protein of your Deli sandwich. Add avocado instead of mayonnaise to get healthier omega-3 fat. You want whole wheat bread, or no bread at all, for salad.

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6. Chicken Caesar Salad

salad usually sounds like a healthy choice, but buyers should be careful. Commercial dressings, like Caesar, rench or Kuril, contain low-quality vegetable oils (rich in omega-6 fatty acids) and sugar, which can be a huge calorie bomb. Instead of

make your own seasoning with extra virgin olive oil. You can add fresh lemon, vinegar or apple vinegar, sea salt and pepper. If you prefer creamy condiments, try avocado, tahini or mustard to make your own condiments healthier.

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7. Peanut butter and jelly are one of the easiest ways to do this, but the nutritional content of this American staple may vary greatly depending on the quality of the ingredients. Refined flour and bread often add sugar, plus peanut butter and jelly add up to about 26 grams of sugar. According to the American Heart Association, this is more than the 6 recommended daily by womenTeaspoons (25g) of sugar (9 teaspoons, 37.5g for men).

upgrade ingredients: use freshly baked whole wheat bread or sprouted grain bread. Once grains germinate, they release an enzyme that helps break down proteins and carbohydrates, making them easier to digest and lowering blood sugar index. Choose natural peanut butter, not jam, layered on real fruits like bananas, apples or berries.

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8. The rest of the pasta is delicious, but each cup also contains about 40 grams of carbohydrates. And let's face it, most of us can easily eat more than one cup. Eating too much carbohydrates at a meal can lead to increased insulin levels, afternoon energy loss and weight gain. Commercially purchased pasta sauces may also be an unnecessary source of sugar. On the contrary,

eat less pasta and more vegetables, such as broccoli, cauliflower and other cruciferous vegetables, to improve the anti-cancer performance and fiber content. Add carrots, bell peppers and green leafy vegetable antioxidants. Add peas, beans or boiled or boiled eggs as a dose of protein. You can also try beans or quinoa spaghetti as your base, which will slightly reduce carbohydrate intake and increase protein.

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? What's your lunch choice? Would you consider replacing lunch on your desk with a healthier one? Tell us your favorite weekday lunch choice in the comments!

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