One of my favorite lunches is a simple avocado toast ! Seems a little basic but it’s a nutrient rich lunch that is very versatile and extremely  delicious! It usually consists of a piece ( or 2…) of sourdough bread or a sesame bagel. I prefer my avocado mashed on top which I  season with salt and pepper and I’ll usually add a protein of my choosing. I tend to switch up the protein whether it’s an egg, smoked salmon or tuna on top. On days where I want something light, I’ll opt for a veggie option where I’ll include some cucumbers, tomatoes or some sort of sprouted greens that I’ll have readily available. I consider this meal a win win since it takes me less than 10 minutes to prepare and it’s a healthy option so I also feel healthy while eating it. 

Here’s an in depth view of all the ingredients!

The eggs, smoked salmon, or tuna is a great source of protein since they all provide me with the essential amino acids. 

Why are amino acids and proteins essential for our diet? Think of Amino acids as small building blocks. When you combine these blocks together, it makes for a  larger protein. Eating foods that are protein based help our muscles to function. Proteins and amino acids play an important role in our body. They help with building muscles, repairing muscle tissue , enzyme, immune, and cognitive  function. Our body actually cannot produce amino acids on its own. That is why we have to consume amino acids through our diet. Without them our body will not be able to function  at its best!

Moving on to the next component of my lunch, the carbs!  The sourdough bread  and the sesame bagels are also a healthier alternative to your basic white bread carbs.  Typically a basic piece of white bread or toast gets converted directly into sugar. This is not something that we want. In that case the sugar doesn’t provide any nutrients, it just contributes to a spike in our blood sugar level. This is why picking a more filling  bread with some nutrients is a healthier option!

The sourdough bread  is especially nutritious! It is  made through a fermentation process. This allows it to be easily digested by our stomach. Through the process of fermentation the bread comes with added benefits such as healthy bacteria and probiotics that can support gut health. Looking at the sesame bagels, they are high in  fiber, and also include a small amount of  healthy fats from the  sesame seeds. Sesame seeds are also high in calcium, iron and magnesium! They are also filled with vitamins such as vitamin B.

Now for the star of the show…. The avocado!

Avocados are considered a superfood! This is because they are filled with nutrients that can help better our health. They are an excellent source of healthy fats. Healthy fats are extremely beneficial for both heart, eye health and brain health.  Why would we want to eat healthy fats? Well, their main role is to help lower cholesterol. When we have higher levels of cholesterol it may lead to the development of cardiovascular disease. That can include an increased risk of a heart attack, a stroke or plaque buildup. We have 2 types of cholesterol that exist.  HDL  which stands for  high density lipoprotein is  also known as good cholesterol. Then we have LDL which stands for low density lipoprotein and is known as bad cholesterol. Consuming avocados or any foods that are high in good healthy  fats such as fish, nuts, seeds or extra virgin olive oil help to lower LDL and raise HDL. Having a higher level of HDL helps to reduce the risk of developing cardiovascular disease.

Avocados are a great food, they are extremely versatile and its simple taste is great for adding it in recipes and you wouldn’t even know it ! 

Here are some benefits of adding avocados into your diet!

• Since they are filled with  healthy fats, eating avocados keeps you feeling full for long periods of time.  
• They contain fiber!  Eating avocados can help with digestion and promote gut health.  
• Avocados contain 2 important antioxidants. Lutein and zeaxanthin help to  promote eye health!

The benefits of avocados are endless. I’ve only listed a few that I find really interesting!