The Four Golden Standards of a Good Lunch.

Introduction: Lunch is the most important meal of the day; it's not just about filling up, but also about eating healthy. According to the latest article in the American magazine "Eat Well," here are the "4 Golden Standards for a Good Lunch."

Step 1: Choose high-quality protein. Research has found that consuming a certain amount of protein at lunch can keep you energetic all afternoon. An equivalent amount of protein foods keeps you feeling full longer than the same amount of carbohydrates and fat. High-quality sources of protein include: cheese, nuts, tofu cubes, tuna, and boiled eggs.

Korean-style Tuna Egg Cups

Step 2: Add some whole grains. Whole grains are rich in carbohydrates, which provide the body's main fuel. Whole grains contain more beneficial dietary fiber, trace elements, and phytonutrients than refined foods. Whole grains you can add to your lunch include: whole wheat bread or crackers, grain-based snacks, whole wheat muffins, and brown rice.

Whole Wheat Steamed Buns

Step 3: Always include fruits and vegetables. Fruits and vegetables contain various disease-fighting phytochemicals, essential vitamins and trace elements for the human body, and a large amount of dietary fiber. Adding fruits and vegetables to your lunch makes your nutrition more comprehensive. Common fruits include: apples, pears, bananas, blueberries, etc. Main vegetables include: onions, cucumbers, carrots, and celery.

Blueberries and Chinese Yam

Step 4: A calm and enjoyable mood. Savoring and fully enjoying your carefully prepared "nutritious lunch" is also an important standard for a "good lunch." Be sure not to just order takeout to get it over with. Preparing your own nutritious lunch is not only good for your health but also very economical.

Stir-fried Pork Liver with Celery