Latest news with #DietitianMandyEnright
Yahoo
20-07-2025
- Health
- Yahoo
The Best High-Protein Lunch for Weight Loss, According to Dietitians
Reviewed by Dietitian Mandy Enright, M.S., RDN, RYTKey Points This high-protein chicken salad sandwich provides energy and keeps you feeling full longer. Tasty ingredients like Greek yogurt and sun-dried tomatoes make this healthy lunch fun and satisfying to eat. You can enjoy this meal in different ways—on bread, in a salad or stuffed in veggies—so it never gets may come a time in your life or that of a loved one where weight loss becomes a goal. It might have nothing to do with vanity, either. The emotional and physical toll of daily life can affect our health and weight. Whether it's overeating as a way to cope with the loss of a job, or bingeing on junk food to manage the stress of taking care of family, we often turn to food for comfort. Luckily, there are strategies that can help you manage both your weight and your overall health. One of the best weight-loss strategies is choosing to enjoy meals rich in nutrients that provide energy and promote satiety. One of my favorite lunch recipes that leans into that strategy is this Marry Me Chicken Salad Sandwich. Here's why I think it's the best lunch for weight loss. Why the Marry Me Chicken Salad Sandwich Is the Best Lunch for Weight Loss It's High in Protein One reason I love this lunch is that it's packed with protein. It provides more than 40 grams of protein per sandwich, thanks to the chicken and Greek yogurt. But why is protein so important for weight loss? Christy Wilson, RDN, says, 'When it comes to weight loss, protein helps keep us feeling full and satisfied long after we've eaten.' Wilson cites a recent study where participants did lose weight when protein was 16% to 45% of total calories consumed. High-protein diets appeared to increase satiety and energy expenditure while improving body composition by increasing the amount of fat-free mass. It's Ultra-Satisfying The protein makes the meal satisfying, but so does how it's packaged. The chicken salad, for starters, is made with flavorful ingredients like tangy Greek yogurt and slightly sweet sun-dried tomatoes. There's also the arugula, which adds color and a bright, peppery bite. Finally, the whole-wheat bread provides texture as well as a variety of nutrients, including fiber, which benefits health and boosts satiety. Each bite is as delicious and satisfying as the next! It Can Be Enjoyed in a Variety of Ways I love meals that can be reinterpreted or modified for enjoyment in other ways. This chicken salad sandwich is one of those meals. For example, during the warmer summer months, I prefer to serve the chicken salad over lettuce and include other seasonal vegetables as part of the meal. In the fall and winter, I'll enjoy it as a sandwich but swap the bread for sourdough or something whole-grain and hearty from my local bakery. Or I'll stuff the chicken salad into a bell pepper and broil for a few minutes to enjoy it warm. Being able to reinvent the dish means I can enjoy it several ways without getting bored! Other Things to Do to Help Support Weight Loss It's important to consider the food you eat when it comes to weight loss, but there are other things you can do, even during lunchtime, to help. Enjoy your lunch with co-workers: Eating by yourself or sitting at your desk staring at a screen is fine occasionally, but if you have the opportunity, I suggest dining with co-workers. Sitting down and talking with people during your meal gives you an excuse to slow down and enjoy your food while enjoying the company of others. This is good for digestion as well as boosting your mood—both of which can help with weight loss. Take a walk: Either before or after your lunch, consider going on a walk. The benefits of movement go beyond weight loss, as research has proven exercise makes you feel good and gives you energy. If a walk isn't an option, consider finding some stairs to conquer, or just take a few laps around the office or your home. Sip water: Hydration plays a powerful role in weight management. That's because the opposite, dehydration, can trick your mind into thinking you're hungry versus thirsty. Good hydration means you'll feel better too. Try a mindful reset: Use your lunch break as a time to hit the mental 'reset' button. Use a wellness app to find a quick mediation to help you relax or do some deep-breathing exercises to clear your mind. Taking a moment to center yourself can also prevent mindless eating or overeating and help you listen to your body's cues for hunger. Our Expert Take There are plenty of strategies you can use when looking to lose weight. A great one is enjoying a lunch that's delicious and satisfying. Choosing something high in protein that includes a variety of ingredients and textures is a great option, like my favorite Marry Me Chicken Salad Sandwich. But remember, it's not the only way. Be sure to include movement and socialization time in your plan. Stay hydrated and carve out some time for a midday reset. And remember, says Wintana Kiros, RDN, LDN: While protein is the foundation that helps you feel full, preserves your muscle and keeps you strong during weight loss, you also need fiber-rich carbs, healthy fats and anti-inflammatory foods like colorful plants to bring balance. So don't exclude these other foods, she says. 'Think of protein as your anchor, not your entire ship.' Read the original article on EATINGWELL
Yahoo
15-07-2025
- Health
- Yahoo
The #1 Lunch to Eat to Prevent an Afternoon Slump, According to a Dietitian
Reviewed by Dietitian Mandy Enright, M.S., RDN, RYTA good lunch to prevent an afternoon slump includes protein, fiber and lots of colorful plants. Foods like chickpeas, red bell peppers and whole grains help you stay full and focused after eating. Staying hydrated, getting enough sleep and moving during the day also help keep your energy high.I rarely forget to eat a meal, but there are days when I'm working and I suddenly realize it's 2 pm and I haven't eaten lunch. I can sense my lack of focus and the challenge of completing tasks, and instead of feeling productive and energized, all I want to do is sit down. I've hit the proverbial wall and I know that if I don't stop and refuel, I won't have the energy for a productive afternoon. So I head to the fridge and grab my lunch, which is often a dish that includes a variety of nutrients but is specifically high in protein and fiber. One of my favorites is Bell Pepper & Feta Chickpea Salad. An energy-boosting lunch should include three things: protein, fiber and plants. This trifecta will supply a variety of nutrients to create a delicious, satisfying meal that will keep me energized all afternoon. It's why I love this simple salad made with red bell pepper, feta cheese and chickpeas. It may come as no surprise that protein is an important part of my lunch. Its roles in a myriad of body processes means protein is a vital macronutrient that's worth prioritizing in meals and snacks. It's a valuable source of sustainable energy, too, meaning that its satisfying effects are the result of a slower digestion process in comparison to carbohydrates. While I don't consider myself a vegetarian, I do prefer plant-based sources of protein, like the chickpeas used in my favorite lunch recipe. But lean poultry, pork, beef and fish are also great ways to get protein in at lunch. The beauty of choosing beans as my protein source means I'll also be enjoying dietary fiber. Like protein, fiber takes time to digest, which amplifies the satisfaction of my favorite recipe. Since most of us don't consume enough fiber (25 grams of fiber each day for women or 31 grams for men, according to the 2020-2025 Dietary Guidelines for Americans), including fiber-rich foods at every meal and snack makes sense. Luckily, my favorite lunch provides a whopping 9 grams of fiber per 1¼-cup serving! Sometimes I'll also add a whole-wheat pita and hummus, which provide even more fiber and satisfaction. At this point it may not be a surprise that I believe strongly in the power of plant foods. The variety of nutrients they provide not only helps fuel work and activity but also contributes to general health. For that reason, I also include plenty of plants in all my meals. The chickpeas in my favorite lunch provide not only protein and fiber but also potassium, which benefits heart health. They also supply iron, which plays a vital role in transporting oxygen (via red blood cells) throughout your body. The red bell pepper is a great way to enjoy vitamin C, known for its roles in immunity and iron absorption (a great complement to the iron-rich chickpeas!), and Vitamin A, a powerful promoter of eye health. I often enjoy the salad as is, but if I'm feeling extra hungry, I'll boost it with even more plants by serving it over lettuce with other vegetables like cucumber or artichoke hearts. Eating the right amounts and types of food is a great way to boost energy, but there are other things you can do too. Luckily, many of them are simple and enjoyable! Stay hydrated: Have you ever noticed how you feel when you skip sipping from your favorite water bottle? Dehydration can lead to tiredness and lethargy, so make sure you're drinking enough water throughout the day. Note that plenty of foods are also a good source of water. Aim to include watermelon and cucumbers, for example, to help boost hydration and keep you feeling your best. Take a minute to move: Sitting for long periods of time isn't what our bodies were designed to do. We need movement, so take a 5-minute break every hour or so to do just that. Get up and go for a walk outside, or stand up and do a few stretches to get the blood flowing. Any movement is better than no movement! Get good sleep: Make sleep a priority. Research has proven that a good night of sleep can do wonders for your overall health, including feeling energized. Get into a nightly routine so that you can be in bed in time to grab at least 7 hours of sleep. This way you'll wake up feeling fresh and ready to embrace the day. Don't skip breakfast: Start your day off right by eating breakfast. Whether it's a bowl of whole-grain cereal or a smoothie, it's important to give your body some sustenance so that it can do its thing. Consider going to bed earlier and setting your alarm a little earlier so that you can sit down and enjoy it at a relaxed pace. To keep your energy up during the day, try enjoying a lunch like my favorite Bell Pepper & Feta Chickpea Salad, which is packed with protein, fiber and plenty of nutrient-rich plants. The variety of macronutrients, vitamins and minerals will help you feel full and keep you satisfied until your afternoon snack. For even more energy, don't forget to stay hydrated, make sleep and movement a priority and always enjoy a good breakfast! Read the original article on EATINGWELL
