Whole grains are indispensable part of a healthy diet that would give you a range of necessary nutrients, fiber and energy. Despite the fact that it is widely known that it is hard for most people to have enough whole grains in their lunch meals, whole grains still rarely show up in lunches. In this essay, you will learn useful ways to have more whole grain meals at work that will not only benefit you but improve your general health.
1. Choose Whole Grain Bread and Wraps:
The easiest way for you to add more whole grain intake into your daily diet is choosing whole grain bread or wraps as the base for your sandwich or wrap. From a label, if it contains a label of "100% whole grain" or "whole wheat" you will be having the maximum nutrition benefits. Whole Grain bread and wraps gives a great texture and can be stuffed with desired components to make lip-smacking and healthy lunch.
2. Experiment with Ancient Grains:
Apart from the standard whole grains i.e. brown rice and whole wheat that you have been taking in your lunch meals, try out the ancient grains into your lunchtime meals. Quinoa, farro, bulgur, amaranth, and millet are some of the nutrient-rich ancient grains that offer variety and nutritional gains in your lunches' menu. The grains may be used as the base for grain bowls, salads or pilafs, which provide the much-needed wholesome and hearty meal options.
3. Prepare Grain Salads:
Grain salads are a great, versatile, and convenient method to integrate more whole grains in your lunch. In contrast to the dishes like barley, couscous, or wild rice can be garnished with an assortment of vegetables, herbs and dressings to create a dietary salad. Protein can be added to this meal by featuring beans, tofu, or chicken breast to make it complete and filling dietary choice for lunch.
4. Utilize Leftover Grains:
Use any remaining unpolished grains you may have from earlier meals to create lunch options that are business like. For instance, if you have quinoa -grains left cooking, you can toss them with roasted vegetables, herbs, a tangy dressing to get a refreshing grain-based tabbouleh. Turning the leftover brown rice into a stir-fry of your choice would be achieved by sautéing it with vegetables, tofu, and your desired seasonings.
5. Incorporate Whole Grain Pasta:
In place of ordinary refined pasta, whole grain pasta is a great choice. It gives more fiber, vitamins, and minerals. Go for the whole grains of wheat, spelt or brown rice, when making your pasta choices for your lunchbox meals. Serve it with homemade sauces made from pureed vegetables, like tomato sauce or pesto, and add lots of vegetables to get a well-balanced pasta dish that’s both nutritious and filling.
6. Pack Whole Grain Snacks:
Besides your meal, think of the whole grains, which you can munch on during the day. Whole grain crackers, popcorn, or granola bars can be great sources of fiber with the combination of oatmeal and whole grains, which makes a sneaky way to add nutritious and filling food to your lunch box. These these snacks can be quickly made at home or bought in health food stores.
It's not that challenging or time-consuming to put more whole grains into your lunch. Through applying the tactics, such as select whole grain breads and wraps, try ancient grains, build grain salads, implement leftovers, include whole grain pasta, and pack healthy whole grain snacks, it is quite easy to boost your whole grain consumption to enjoy all the health benefits it offers. Keep in mind that this will be a creative exercise and you will need an open mind, looking for new flavors and combinations so that your lunches are both nourishing and fun.