Nutritious Lunch Ideas for Work

Struggling to stay energized and focused during the workday? Discover how the right lunch ideas for work can transform your afternoon slump into a period of productivity and vitality. Many professionals find themselves reaching for caffeine or sugary snacks to power through, but a well-balanced, nutritious lunch can be the key to maintaining consistent energy levels. In this article, we’ll explore delicious and healthy options that will keep you fueled and focused throughout the day.

Think of your lunch as a mid-day fuel-up for your brain and body. It’s not just about filling your stomach; it’s about providing your body with the energy and nutrients it needs to power through the rest of your workday. A well-balanced lunch can have a profound impact on your focus, productivity, and overall health.

The Importance of Healthy Eating at Work

Here’s why a healthy work lunch is so crucial:

• Increased Energy Levels: A nutritious lunch provides your body with sustained energy, preventing those dreaded afternoon crashes. You’ll feel more alert and energized, allowing you to focus on your tasks and be more productive.
• Improved Focus & Concentration: The right food can sharpen your mind and boost cognitive function. A balanced lunch provides the fuel your brain needs to stay focused and make better decisions.
• Enhanced Mood and Well-Being: Eating a healthy lunch can have a positive impact on your mood, reducing stress and promoting a sense of well-being. You’ll feel better equipped to handle the demands of your workday.
• Weight Management: Choosing nutritious lunch ideas can help you avoid unhealthy cravings and make better food choices throughout the day, leading to better weight management.

In this article, we’ll explore delicious and easy lunch recipes that will keep you energized and satisfied. We’ll also provide tips for meal prepping, finding healthy lunch options on a budget, and making healthy eating at work a part of your daily routine.

The Power of a Balanced Lunch: Nutritional Essentials

Now that we understand the importance of a healthy lunch for work, let’s dive into the key nutritional components that make up a truly powerful midday meal.

Macronutrients: The Building Blocks of Energy

Macronutrients provide the energy your body needs to function throughout the day. They play a crucial role in maintaining energy levels, focus, and overall well-being.

• Protein: Think of protein as the building block for energy, muscle repair, and feeling full and satisfied. Good sources include lean meats, poultry, fish, eggs, beans, lentils, tofu, and nuts. Protein helps you stay energized and focused throughout the afternoon, preventing those energy slumps.
• Carbohydrates: Carbohydrates are the primary source of fuel for your brain and body. Choose complex carbs like whole grains (brown rice, quinoa, whole wheat bread), fruits, and vegetables for sustained energy, as opposed to simple carbs that cause quick energy spikes followed by crashes.
• Healthy Fats: Don’t be afraid of healthy fats! They are essential for hormone regulation, brain function, and absorbing essential vitamins. Opt for healthy fats like those found in avocado, nuts, seeds, and olive oil. These fats can help you feel fuller for longer and provide sustained energy.

Fiber: The Digestion Superhero

Fiber is often overlooked, but it’s a crucial component of a balanced lunch. Here’s why it’s so important:

• Feeling Full: Fiber helps you feel fuller for longer, preventing those mid-afternoon cravings that can derail your healthy eating goals.
• Regulating Digestion: Fiber keeps your digestive system running smoothly, promoting regularity and overall gut health.
• Blood Sugar Control: Fiber helps regulate blood sugar levels, preventing those sudden spikes and crashes that can leave you feeling tired and irritable.

Vitamins and Minerals: Essential for Optimal Function

Vitamins and minerals are the micronutrients that support a wide range of bodily functions, including brain health and energy production.

• B Vitamins: Essential for energy production and cognitive function. Good sources include whole grains, leafy greens, and lean meats.
• Iron: Important for red blood cell production, carrying oxygen to the brain. Good sources include red meat, beans, and spinach.
• Magnesium: Supports muscle function, nerve function, and blood sugar control. Good sources include leafy greens, almonds, and avocados.

By incorporating these essential nutrients into your lunch, you’ll give your body the fuel it needs to perform at its best and power through your workday with energy and focus. We’ll explore specific lunch ideas and recipes that pack in these nutrients in the next section.

Creative Lunch Ideas: Beyond the Sandwich

Who says lunch has to be a boring sandwich? Let’s break free from the ordinary and explore a world of delicious and nutritious lunch options that will satisfy your taste buds and fuel your workday.

Salad Powerhouse: A Feast for Your Senses

Salads are a versatile and healthy lunch option that can be customized to your liking.

• Base: Start with a base of mixed greens, spinach, kale, or romaine lettuce.
• Protein: Add a source of lean protein, such as grilled chicken, tofu, chickpeas, or lentils.
• Healthy Fats: Incorporate healthy fats for flavor and satiety. Avocado, nuts, seeds, or a drizzle of olive oil are excellent choices.
• Fiber & Flavor: Add a variety of colorful vegetables for fiber, vitamins, and a burst of flavor. Bell peppers, cucumbers, tomatoes, onions, carrots, and broccoli are all great options.
• Dressing: Choose a light and flavorful dressing. A simple vinaigrette made with olive oil and vinegar, lemon juice, or a homemade dressing can elevate your salad.

Here’s a sample salad recipe to get you started:

Mediterranean Quinoa Salad

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup chopped cucumber
• 1/2 cup chopped red onion
• 1/4 cup chopped Kalamata olives
• 1/4 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Combine all ingredients in a large bowl and toss gently to coat.
2. Refrigerate for at least 30 minutes before serving.

Tips:

• Feel free to customize this salad with your favorite vegetables and herbs.
• Substitute chickpeas or grilled chicken for the feta cheese to make it vegan or vegetarian.
• This salad can be made ahead of time and stored in the refrigerator for up to 3 days.

Whole Grain Wraps: A Versatile and Filling Option

Whole grain wraps offer a delicious and convenient way to pack a nutritious lunch.

• Whole Grain Tortilla: Choose a whole grain tortilla for added fiber and a more satisfying meal.
• Filling: Get creative with your fillings! Hummus, avocado, grilled vegetables, roasted turkey or chicken, and tofu are all great options.
• Top it Off: Add fresh sprouts, shredded cheese, a drizzle of hot sauce, or a sprinkle of spices to enhance the flavor.

Here’s a quick and easy wrap recipe that’s perfect for busy weekdays:

Chicken & Avocado Wrap

Ingredients:

• 1 whole wheat tortilla
• 2 ounces grilled chicken, shredded
• 1/4 avocado, mashed
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• 1 tablespoon salsa

Instructions:

1. Spread the mashed avocado on the tortilla.
2. Top with grilled chicken, red onion, cilantro, and salsa.
3. Roll up tightly and enjoy!

Tips:

• For a vegetarian version, substitute tofu or tempeh for the chicken.
• Add a sprinkle of shredded cheese for extra flavor and richness.
• This wrap can be prepared ahead of time and stored in the refrigerator for up to 2 days.

Soup and Sandwich Combo: A Warm and Satisfying Meal

A classic pairing, soup and a sandwich provides warmth, comfort, and a satisfying meal.

• Soup: Choose a hearty soup like lentil soup, vegetable soup, or a creamy tomato soup. Look for soups that are low in sodium and high in vegetables.
• Sandwich: Opt for a whole grain sandwich with lean protein, such as tuna salad or a turkey and cheese sandwich.
• Side: Complete your meal with a small fruit salad or a handful of nuts for added nutrients and fiber.

Here’s a recipe for a healthy and delicious soup and sandwich combo:

Lentil Soup with Turkey & Avocado Sandwich

Soup:

• 1 cup dried green lentils, rinsed
• 4 cups vegetable broth
• 1 medium carrot, chopped
• 1 celery stalk, chopped
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 bay leaf
• Salt and pepper to taste

Instructions:

1. In a large pot, combine lentils, vegetable broth, carrot, celery, onion, garlic, thyme, and bay leaf.
2. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until lentils are tender.
3. Season with salt and pepper to taste.

Sandwich:

• 2 slices whole wheat bread
• 2 ounces sliced turkey
• 1/4 avocado, sliced
• 1/4 cup lettuce
• 1 tablespoon mustard

Instructions:

1. Spread mustard on both slices of bread.
2. Top one slice with turkey, avocado, and lettuce.
3. Place the other slice of bread on top.

Tips:

• The soup can be made ahead of time and stored in the refrigerator for up to 3 days.
• Substitute grilled chicken, tofu, or tempeh for the turkey in the sandwich to make it vegetarian or vegan.
• Feel free to add other vegetables to the soup, such as spinach, kale, or zucchini.

Quinoa Bowl: A Flavorful and Nutritious Option

Quinoa is a complete protein and a great source of fiber, making it an ideal base for a hearty and nutritious bowl.

• Base: Start with cooked quinoa. You can cook quinoa ahead of time and store it in the refrigerator for up to 3 days.
• Protein: Add a source of lean protein, such as grilled salmon, chicken, or chickpeas.
• Vegetables: Include a variety of colorful vegetables. Roasted sweet potatoes, broccoli, peppers, and spinach are great choices.
• Flavor Boost: Add a sprinkle of fresh herbs, a drizzle of tahini, or a squeeze of lime for an extra burst of flavor.

Here’s a recipe for a delicious and satisfying quinoa bowl:

Salmon & Avocado Quinoa Bowl

Ingredients:

• 1 cup cooked quinoa
• 4 ounces grilled salmon
• 1/2 avocado, sliced
• 1/2 cup chopped broccoli
• 1/4 cup chopped red onion
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Combine quinoa, salmon, avocado, broccoli, and red onion in a bowl.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper to taste.

Tips:

• Substitute chicken, chickpeas, or tempeh for the salmon to make it vegetarian or vegan.
• Roast the broccoli and sweet potatoes for added flavor and texture.
• Add a sprinkle of chopped cilantro or parsley for a fresh taste.

These are just a few ideas to get you started. Don’t be afraid to experiment with different flavors and ingredients to create lunch recipes for work that are both nutritious and delicious. Remember, the key is to choose foods that will provide you with sustained energy and keep you feeling satisfied throughout the afternoon.

Healthy Lunch Hacks for Busy Professionals

We get it: life gets busy, and finding time to cook a healthy lunch every day can feel like an impossible task. But don’t despair! There are plenty of time-saving strategies and quick lunch ideas that can make healthy eating at work a breeze.

Master the Art of Meal Prep

Meal prepping is your best friend when it comes to lunch ideas for work. Dedicate a few hours on the weekend to prepare meals in advance and portion them into containers for easy grabbing and go.

• Cook in Bulk: Double or triple your favorite recipes to have enough leftovers for multiple lunches. Think healthy soups, stews, grain bowls, or roasted vegetables.
• Batch Cook Proteins: Grill a big batch of chicken or tofu at the beginning of the week. This makes it easy to add protein to salads, wraps, or bowls throughout the week.
• Pre-Cut Veggies: Chop vegetables like carrots, bell peppers, celery, and cucumbers in advance. Keep them in a container in the refrigerator for easy snacking or adding to your lunches.
• Use Your Freezer: Freeze portions of cooked grains, soups, and stews. They can be easily reheated in the microwave or on the stovetop.

Time-Saving Lunch Recipes

Here are a few easy lunch recipes that can be prepped in advance and are perfect for busy professionals:

Quick Quinoa Salad

• 1 cup cooked quinoa
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Combine all ingredients in a bowl and toss to coat.
2. Refrigerate for at least 30 minutes before serving.

Grilled Chicken & Veggie Wraps

• 1 whole wheat tortilla
• 2 ounces grilled chicken, shredded
• 1/4 avocado, mashed
• 1/4 cup chopped bell pepper
• 1/4 cup chopped spinach
• 1 tablespoon salsa

Instructions:

1. Spread the mashed avocado on the tortilla.
2. Top with grilled chicken, bell pepper, spinach, and salsa.
3. Roll up tightly and enjoy!

Smart Lunch Choices for Busy Days

Even if you don’t have time to cook a full meal, there are still plenty of healthy lunch options available:

• Pre-Made Salads: Check out the salad bar at your local grocery store or look for pre-made salad kits that include all the ingredients you need.
• Soup: Soup is a great way to get a warm and satisfying meal in a hurry. Look for soups that are low in sodium and high in vegetables.
• Yogurt Parfaits: Layer yogurt with fruit, granola, and nuts for a quick and easy breakfast or lunch option.
• Pack Snacks: Always keep healthy snacks on hand for those moments when you don’t have time to grab a full meal. Fruits, vegetables, nuts, and yogurt are great options.

With a little planning and preparation, healthy eating at work can be a breeze. You’ll find yourself energized, focused, and ready to tackle the rest of your workday.

Lunch on a Budget: Affordable and Nutritious Options

Eating healthy doesn’t have to break the bank. You can still enjoy delicious and nutritious lunches without sacrificing your budget. Here are some tips for finding healthy lunch ideas on a budget:

Maximize Value with Smart Shopping

• Plan Your Meals: Before you go grocery shopping, plan your lunches for the week. This will help you avoid impulse purchases and stick to your budget.
• Buy in Bulk: When possible, buy pantry staples like beans, lentils, rice, and oats in bulk. These are affordable and versatile ingredients that can be used in many different lunch recipes.
• Shop for Seasonal Produce: Seasonal fruits and vegetables are often more affordable. Take advantage of seasonal deals and incorporate a variety of colors and textures into your lunches.
• Look for Sales and Discounts: Keep an eye out for sales and discounts on groceries. Stock up on items when they are on sale, and you can save a significant amount of money.

Utilize Pantry Staples

Your pantry is a goldmine of affordable and nutritious ingredients.

• Beans and Lentils: These are excellent sources of protein, fiber, and iron. Use them in soups, salads, or grain bowls.
• Rice and Quinoa: Affordable grains that provide carbohydrates and fiber. Cook them in bulk and use them as a base for various lunches.
• Canned Tomatoes: A great source of lycopene, an antioxidant. Use them in soups, sauces, or salsas.
• Frozen Vegetables: Frozen vegetables are just as nutritious as fresh vegetables and are often more affordable. They’re also convenient because you can simply grab a bag and add them to your meals.
• Eggs: A great source of protein and choline, which is important for brain health. Eggs are also affordable, especially if you buy them in bulk.

Affordable Protein Sources

Protein can be expensive, but there are plenty of affordable options:

• Chicken: Look for sales on chicken breasts or thighs and cook them in bulk for easy lunches throughout the week.
• Eggs: Eggs are an excellent source of protein and can be added to breakfast, lunch, or dinner.
• Tofu: Tofu is a versatile plant-based protein source that can be used in stir-fries, salads, or sandwiches.
• Beans and Lentils: These are excellent sources of plant-based protein and can be used in a variety of dishes.
• Canned Tuna: A convenient and affordable source of protein. Look for canned tuna packed in water for a lower sodium option.

With a little planning and creativity, you can enjoy healthy lunch ideas for work without breaking the bank. Remember, eating healthy doesn’t have to be expensive.

Comparing Lunch Styles: Which One Suits You Best?

You’ve learned about the importance of a healthy work lunch and explored some delicious lunch ideas to fuel your day. But with a busy schedule, you might be wondering: What’s the best way to approach lunch at work?

There’s no one-size-fits-all answer. Different lunch styles have their own advantages and disadvantages in terms of cost, convenience, and health benefits. Let’s weigh the pros and cons of popular options:

Meal Prepping: Plan Ahead for Success

Meal prepping is the art of preparing your lunches in advance, saving you time and effort during the week.

• Pros:
  • Cost-Effective: Meal prepping allows you to control the ingredients and portion sizes, which can be more budget-friendly than buying pre-made meals or ordering out.
  • Convenient: Having your lunches ready to go eliminates the stress of figuring out what to eat during your lunch break.
  • Healthier Choices: You have complete control over the ingredients and can ensure that your lunches are nutritious and meet your dietary needs.
• Cons:
  • Time Commitment: Meal prepping requires some upfront time and effort, but it’s a great way to save time during the week.
  • Reheating: You’ll need to reheat your meals, which might not always be possible depending on your workplace.
  • Variety: Meal prepping can sometimes lead to a lack of variety.

Ordering In: Convenience at Your Fingertips

Ordering lunch from a restaurant or delivery service can be convenient, but it’s important to be mindful of costs and health considerations.

• Pros:
  • Convenience: Ordering in is quick and easy, especially during busy days.
  • Variety: There’s a wide range of restaurants and cuisines to choose from.
• Cons:
  • Costly: Ordering in can be expensive, especially if you do it frequently.
  • Unhealthy Options: Restaurant food can often be high in calories, sodium, and unhealthy fats. Be sure to choose healthy options and ask for modifications.
  • Portion Control: Restaurant portions are often large, which can lead to overeating.

Bringing Leftovers: Making the Most of Dinner

Repurposing dinner leftovers is a simple and affordable way to enjoy a healthy lunch the next day.

• Pros:
  • Cost-Effective: Bringing leftovers is a great way to save money.
  • Nutritious: You’re using the same healthy ingredients you used for dinner.
  • Convenient: It’s easy to pack your leftovers and bring them to work.
• Cons:
  • Variety: You might get tired of eating the same thing for lunch every day.
  • Reheating: You’ll need to reheat your leftovers, which might not always be possible.

Ultimately, the best lunch style for you will depend on your individual needs and preferences. Consider your budget, time constraints, and dietary preferences to find an approach that works best for you.

Lunchtime Mistakes to Avoid

We’ve covered the importance of a healthy work lunch and explored various lunch ideas to fuel your day. But even with the best intentions, it’s easy to fall into some common lunchtime traps that can sabotage your efforts. Let’s look at some lunchtime mistakes to avoid:

Skipping Meals: A Recipe for Disaster

It might seem tempting to skip lunch when you’re feeling pressed for time. But skipping meals can actually backfire, leading to lower energy levels, decreased focus, and even overeating later in the day.

Your body needs regular fuel to function optimally. Even if you’re busy, try to take a short break for a quick and nutritious bite.

Relying on Unhealthy Vending Machine Options

Vending machines are often filled with sugary snacks, processed foods, and sugary drinks that can cause a sugar crash and leave you feeling even more tired and sluggish.

If you find yourself in a situation where a vending machine is your only option, look for healthier choices like nuts, trail mix, or dried fruit.

Consuming Excessive Processed Foods

Processed foods are often high in calories, sodium, and unhealthy fats. While it’s okay to indulge in a processed food occasionally, relying on them for your daily lunches can lead to health problems down the road.

Instead of reaching for a processed snack, opt for a whole-food option. Think fruits, vegetables, whole grains, and lean proteins.

Overeating: A Common Lunchtime Pitfall

It’s easy to overeat at lunch, especially if you’re feeling rushed or stressed. But overeating can lead to a sugar crash and a sluggish afternoon.

Be mindful of your portion sizes and try to eat slowly and savor your meal. Listen to your body’s cues and stop eating when you feel satisfied.

Failing to Hydrate

Dehydration can lead to fatigue, headaches, and decreased cognitive function. Make sure to drink plenty of water throughout the day.

Keep a reusable water bottle with you at work and refill it throughout the day.

By avoiding these common lunchtime mistakes, you can make a positive impact on your energy levels, focus, and overall health. Remember, healthy eating at work is an investment in your well-being and success.

FAQ: Common Questions about Work Lunches

We’ve covered a lot of ground on healthy lunch ideas for work, but you might still have some questions. Let’s tackle some common ones:

Meal Prep Tips: How to Make It Work

What are some tips for making meal prep work for a busy schedule?

• Plan Ahead: Take some time on the weekend to plan out your lunches for the week. This will help you create a shopping list and ensure you have all the ingredients you need.
• Cook in Batches: Double or triple recipes for soups, stews, grain bowls, or roasted vegetables. This way, you can freeze portions for later.
• Pre-Cut Veggies: Chop vegetables in advance so they are ready to go when you need them.
• Invest in Containers: Use reusable containers to store your prepped meals.

Dietary Restrictions: Finding Options that Work

What if I have dietary restrictions, like vegan or vegetarian?

There are plenty of healthy lunch ideas for people with dietary restrictions. Here are a few tips:

• Focus on Plant-Based Proteins: Choose protein sources like tofu, tempeh, lentils, beans, and nuts.
• Choose Whole Grains: Incorporate whole grains like quinoa, brown rice, and whole wheat bread into your lunches.
• Get Creative with Vegetables: Use a variety of vegetables for flavor, fiber, and nutrients.
• Check Labels: Read labels carefully to ensure your food is free of animal products or other ingredients you need to avoid.

Healthy Snacking: Bridging the Gap

What are some healthy snack options to keep me going between meals?

Here are some healthy snacks that can help you stay energized and avoid unhealthy cravings:

• Fruits: Apples, bananas, oranges, berries, and grapes are great sources of vitamins, minerals, and fiber.
• Vegetables: Carrots, celery, bell peppers, and cucumbers are crunchy and satisfying snacks.
• Nuts and Seeds: Almonds, walnuts, pumpkin seeds, and sunflower seeds are good sources of protein, healthy fats, and fiber.
• Yogurt: Choose plain yogurt and add your own fruit or granola for a healthy and satisfying snack.

Balancing Your Diet: Making Healthy Choices

How can I ensure I’m eating a balanced diet throughout the workday?

Here are some tips for maintaining a balanced diet:

• Start with a Healthy Breakfast: A nutritious breakfast sets the tone for the entire day. Choose options that include protein, fiber, and healthy fats.
• Hydrate: Drink plenty of water throughout the day. Dehydration can lead to fatigue, headaches, and decreased focus.
• Choose Whole Foods: Focus on eating whole, unprocessed foods.
• Don’t Skip Meals: Eating regular meals will help you stay energized and avoid cravings.
• Listen to Your Body: Pay attention to your hunger cues and stop eating when you feel satisfied.

By following these tips and answering common questions about lunch at work, you can create healthy eating habits that will benefit your mind, body, and overall productivity.

Conclusion: Fuel Your Workday, Fuel Your Life

We’ve explored the power of healthy eating at work and learned how a nutritious lunch can transform your workday. It’s not just about avoiding that afternoon slump; it’s about investing in your overall well-being and maximizing your performance.

By embracing healthy lunch ideas that are packed with nutrients, you’re setting yourself up for success. You’ll experience increased energy levels, sharper focus, a better mood, and improved productivity.

Remember, lunch ideas for work don’t have to be complicated. With a little planning and creativity, you can easily incorporate delicious and nutritious meals into your workday. Whether you choose to meal prep in advance, explore quick lunch recipes, or make smart choices when ordering in or bringing leftovers, the key is to prioritize your health and make informed decisions about your daily meals.

So, fuel your workday, fuel your life, and experience the transformative power of a healthy lunch.

Resources

To help you pack nutritious and delicious lunches for work, here are some valuable resources:

• Guidelines for a Balanced Diet: This CDC page offers practical tips for improving nutrition by increasing fiber, calcium, vitamin D, and potassium intake, while reducing added sugars, saturated fats, and sodium. It emphasizes the importance of diverse, colorful meals and provides strategies for making healthier food choices. Explore effective dietary strategies for better health.
• Dietary Guidelines for Americans: Developed by the USDA and HHS, these guidelines offer science-based advice on what to eat and drink to promote health, reduce risk of chronic disease, and meet nutrient needs. https://www.dietaryguidelines.gov/
• Heart-Healthy Lunch Choices for Work: This guide from the American Heart Association offers practical tips for preparing heart-friendly lunches, whether you’re packing from home or dining out. It emphasizes the importance of incorporating lean proteins, whole grains, fruits, and vegetables into your meals, and provides strategies for making healthier choices when eating out. Discover heart-healthy lunch ideas for your workday.
• Smart Lunch Packing for Health and Savings: Discover strategies to enhance your lunch routine by packing nutritious meals that save money and boost energy. This guide offers creative ideas for diverse, healthy lunches that go beyond the typical sandwich, using a variety of food groups and practical tips for maintaining meal temperature. Explore practical lunch packing tips for a healthier lifestyle.
• Smart Eating on a Budget: This resource provides practical tips for maintaining a nutritious diet without overspending. It includes a variety of cooking tips, meal prepping strategies, and budget-friendly recipes to help you eat well while managing costs. Discover strategies for budget-friendly healthy eating.