What’s for lunch?

Nutrition experts

What’s for lunch?

We asked four nutrition experts to describe an ideal meal. Here’s what they said:

[aesop_image imgwidth=”20%” img=”https://cdn1.sph.harvard.edu/wp-content/uploads/sites/1656/2014/09/FATlunchLC1.jpg” offset=”-200px” alt=”Tofu on a plate of mixed vegetables” align=”right” lightbox=”off” captionposition=”right”]


Meal: I love tofu and cut it up on a plate of mixed vegetables. I love sage, which I cut up very fine. I add olive oil plus balsamic vinegar dressing, some nuts, sometimes sesame seeds.
Drink: Coffee or tea. I use soy milk because I’m allergic to dairy–and I love to put a teaspoon of honey in it.


[aesop_image imgwidth=”20%” img=”https://cdn1.sph.harvard.edu/wp-content/uploads/sites/1656/2014/09/FATlunchWW1.jpg” offset=”-200px” alt=”Salmon on quinoa with mixed vegetables” align=”left” lightbox=”off” captionposition=”left”]


Meal: Quinoa with mixed vegetables, prepared with olive oil, broccolini sauteed with a little bit of garlic and olive oil, and nuts. I often eat these with fish or tofu. If I’m in a hurry, I may just grab some whole wheat bread and peanut butter with low-sugar blueberry jam.
Drink: Tea or coffee.
Dessert: An apple and maybe a bit of plain yogurt.


[aesop_image imgwidth=”20%” img=”https://cdn1.sph.harvard.edu/wp-content/uploads/sites/1656/2014/09/FATlunchFH2.jpg” offset=”-200px” alt=”Quinoa, vegetables, and nuts” align=”right” lightbox=”off” captionposition=”right”]


Meal: I’m rediscovering some of the ancient grains, like quinoa and freekeh. I have a generous amount of vegetables. And I put nuts in everything, basically. We eat fish at least three or four times a week, and some poultry.
Drink: I used to drink tea, but now I drink three or four cups of coffee per day, because we have found more and more evidence that coffee is good for you. And, of course, water is always good.
Dessert: Fruits. I like different varieties.


[aesop_image imgwidth=”20%” img=”https://cdn1.sph.harvard.edu/wp-content/uploads/sites/1656/2014/09/FATlunchDM2.jpg” offset=”-200px” alt=”Salmon, fresh berries, grilled asparagus, and nuts” align=”left” lightbox=”off” captionposition=”left”]


Meal: Salmon, fresh berries, grilled asparagus with extra-virgin olive oil, some slivered almonds on top.
Drink: Seltzer water with ice.
Dessert: Dark chocolate. I eat dark chocolate every day.



Photo credits: Kent Dayton / HSPH; food stylist, Michael Floreak

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