FOCUS ON
LUNCH
We’ve heard all about
the importance of eating breakfast, but in reality all of the nutrition you
take in during the day is equally important- including lunch. Lunch should
provide about a third of your nutrition for the day.
It’s also important to
take some time away from your desk to enjoy your lunch. About half of people
report they regularly skip lunch. Taking a lunch break is an important part of
workplace wellbeing and can help your concentration and problem solving
ability.
As schools and colleges
are back and holiday season is over, everyone is trying to get back into
routine. Are you constantly rattling your brain and thinking ‘What will I have
for lunch today?’.
It’s important to
achieve the right balance of nutrients at lunch to avoid getting sluggish in
the afternoon and craving unhealthy snacks. You’re aiming to get a variety from
the food pyramid- carbohydrates, fruit and vegetables and dairy. It’s important
that you give your body what it needs to keep it going for the working day.
Time is of the essence
As adults, juggling
work, housework and often kids can mean it’s hard to find time to be prepared
in the mornings.
- Pack your lunch or the kids
lunches the night before
- Think about what lunches you
will want for the week- then prepare a shopping list so that you have all
the ingredient s to hand during the week
- If you are buying your own
lunch out or in work- choose the healthier options available from the list
below.
Spruce it up!
Having the same
sandwich for lunch day in day out can get a little boring. Change things up.
These tips can be useful for adults and children alike. Try getting your main
lunch to include a carbohydrate, protein, dairy and some vegetables. These
options can all be chosen in your staff restaurant
- Prepare extra dinner the night
before (couscous, rice, pasta) and reheat it for lunch the next day
- Make a batch of homemade soup
and bring in a thermos flask or reheat if you have access to a microwave,
taken with a bread-roll
- Try rice or couscous salads
with salmon and vegetables
- Vary the type of bread you
choose- think wholemeal wraps, granary bread, pittas, crusty rolls
- Snack on vegetables with hummus
- Chicken, beef or tuna salad-
with blueberries, tomatoes, rocket, roasted peppers and beetroot
- Sandwich filling ideas and
combinations to try at the salad counter
Ø Salad
and low fat cream cheese
Ø Sliced
turkey, low fat cheddar, tomato, pepper, lettuce and onion
Ø Egg,
low fat mayo, sweetcorn and cucumber
Ø Roast
meat, relish, rocket and goats cheese
Ø Tuna,
sweetcorn, lettuce, tomato
Ø Reduced
salt ham, brie cheese and spinach
Ø Roasted
vegetables and goats cheese
Ø Peanut
butter and banana
Ø Tinned
sardines, cucumber and red pepper relish
Ø Beetroot
and falafel with feta cheese pitta
Snack attack
- A low fat yoghurt
- Glass of milk
- Keep a tub of raw veg sticks on
your desk (peppers, celery, carrots)
- Fresh fruit – banana, apple,
orange, pear
- Berry fruit salad-
strawberries, raspberries and blueberries
If you’re really
craving something sweet or savoury after your lunch, try choosing some of the
following healthier snacks
- Low fat crisps
- Snack size chocolate bar
- Plain low salt popcorn
- A plain biscuit
Remember to keep
hydrated! Water is the best form of hydration.
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