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.