Eating out for lunch, such as at a bar, may seem like a challenge for those who follow a healthy diet, but compared to breakfast, the choice is decidedly simpler. In fact, many places have organized themselves with options that allow you to create a balanced lunch, even when you are away from home. We asked nutritional biologist Sonia Cucci to provide us with some useful suggestions for having a healthy lunch at the bar, which meets the needs of those who follow a nutritional plan aimed at wellbeing.
Single dish: a practical and nutritious solution
Lunch at the bar offers many more possibilities than breakfast. A very common and easy to find option is the main course, which combines salad with fresh vegetables such as lettuce, tomato, carrots and shaved parmesan cheese.
The single dish is a balanced choice that includes the presence of proteins, carbohydrates and fats, and is therefore ideal for a complete lunch”, explains Dr. Cucci.
In this case, the proteins can come from cheeses or legumes, the carbohydrates from wholemeal bread or rice, and the fats from extra virgin olive oil, which is always the best choice for seasoning.
Such a dish is easily adaptable to personal preferences and dietary needs, while remaining balanced and nutritious. Furthermore, it is a quick and practical solution, which allows you to consume a healthy meal without complications.
Sandwich alternatives: practicality and taste
If you prefer a quicker alternative, such as a sandwich or toast, there are many options.
The important thing is to choose wholemeal bread, which is a source of complex carbohydrates, more nutritious than white bread”, advises Dr. Cucci.
The sandwich can be filled with vegetables, such as courgettes, aubergines or grilled peppers, or with cheese, chickpea hummus or other vegetarian preparations.
Chickpea hummus is now widely used and is a perfect choice for those following a vegetarian diet, as it is rich in vegetable proteins, says the nutritionist.
This type of filling is ideal for those who want a quick but still nutritious breakfast or lunch. Hummus, in fact, provides a good amount of fiber and healthy fats, while vegetables provide essential vitamins and minerals. A sandwich with these combinations is a practical and healthy lunch, which also adapts well to a healthy diet.
Options for those with special needs
Even those with specific dietary needs, such as those following a vegan diet or with food intolerances, can find something suitable at the bar. In addition to chickpea hummus, many companies are offering vegan alternatives, such as salads with tofu or tempeh, but also legume-based soups.
Today, many vegan options are easily available, even in bars, especially in large cities, where sensitivity towards plant-based nutrition is much higher”, adds Sonia Cucci.
For those who are lactose or gluten intolerant, it is important to always ask if the dishes contain milk derivatives or gluten, but today it is easier to find suitable dishes, thanks to the attention of the locals towards different dietary needs. Furthermore, many sandwich and toast options are prepared with gluten-free bread, thus offering a tasty and safe alternative for those with intolerances.
What to avoid for lunch at the bar
Despite the many healthy options, there are still foods to avoid, especially if you follow a health-conscious diet. For example, it is better to avoid sandwiches stuffed with cured meats and cheeses that are too fatty, as well as ready meals that could be prepared with condiments rich in sugar or saturated fats.
Pizza by the slice, for example, is often rich in oil and seasonings which make it unsuitable for a balanced diet, increasing the intake of saturated fats. Furthermore, between toast and sandwich, it is better to choose toast, since it usually does not contain mayonnaise, a condiment rich in fat and empty calories. In general, it’s best to limit foods that are too high in heavy seasonings or added sugars.
Also avoid sugary drinks, such as packaged juices or carbonated drinks, which do not provide any nutritional benefit,” suggests Cucci.
The best choice is always water or an unsweetened drink, such as green tea or sugar-free coffee, to accompany lunch.
Very often, bars also offer dishes that seem light but are actually rich in hidden fats or sugars. It is important to know how to pay attention and make informed choices, underlines the nutritionist.
The importance of variety and balance
A good rule of thumb when eating at a bar is to try to vary your nutrient sources. Including protein, complex carbohydrates and healthy fats in your lunch is essential for maintaining energy and meeting nutritional needs.
Try to vary your choices often, choosing dishes with fresh, quality ingredients. Variety helps ensure your body gets all the nutrients it needs to stay healthy, Cucci says.
Conclusions: lunch at the bar yes, but with awareness
Ultimately, lunch at the bar is not a condemnation, but can easily be adapted to a healthy diet. Whether it’s a main dish with salad and protein, a sandwich with hummus and vegetables, or a vegan dish with tofu, the options are many. The important thing is to choose fresh and balanced ingredients, avoiding foods that are too fatty or sugary. Furthermore, if you occasionally make a “slip”, there is no need to worry: nutritional balance must be seen over the entire day, and not on a single meal. Awareness of your food choices is the key to maintaining a healthy diet even outside the home.
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