Making time for lunch is so
important no matter how busy your day is. Having a nutritious lunch can refuel
you after breakfast and increase your blood sugars when concentration is
decreasing. It’s recommended you snack in-between breakfast and lunch at around
10am or 11am and in between lunch and dinner at around 3pm – 4pm. However this time may differ for individuals.
The most
ideal time to have lunch is between 12noon and 1pm, which is usually 4-5 hours
after breakfast and this can renew your energy keeping you more alert for the
next few hours. Your metabolism is kept going by eating regularly epically if
it’s a reasonable sized meal. I have spoken before about eating little and
often and how beneficial it is (I have video on this topic) going too long
without eating in-between large meals actually makes your metabolism sluggish.
Not eating lunch?
If you are trying to lose
weight skipping lunch or any other meal is not advisable and it rarely results
in weight loss. Similarly by skipping breakfast those who skip lunch will weigh
more than those who regularly eat these meals. You are not cutting calories in
the long run as your appetite will increase later in the day, causing you to
binge on foods which are not nutritionally balanced or healthy. If you skip meals you can be doing a huge amount of damage to your metabolism slowing it down dramatically. To know more about the effects of skipping meals read this blog post
There are some
foods which are more beneficial to eat during lunch than others, it’s advisable
to include complex carbohydrates (whole grain bread, vegetables) along with
lean protein (fish, chicken, turkey) this will ensure you sustain the energy
from that meal over a longer period of time.
To get the healthiest lunch make sure to include foods such as,
vegetables, grains, dairy, fruits and protein.
Eating the right foods
Lunch is so important because
it offers you the fuel you need to be more dynamic in work, school, college and
at home before you wind down at the end of the day. Adequate nutrition will
increase your productivity throughout the day so always make sure you don’t
miss a meal and that you get the right foods in. No matter how busy you are
make sure to stop and eat!
The best foods to eat during lunch are whole grains, vegetables and
fruits these will provide you with more energy and make you feel more
revitalised throughout the rest of your day.
Fish – This is your well known brain food as its rich in omega – 3 fatty
acid, this essential fat is vital for development and functioning of the brain.
Eating oily fish will help with concentration throughout the day and make you
feel more alert.
The worst foods to eat at lunch
White bread – There are a number of us who are not aware
of how unhealthy white bread actually is. It is a processed bread after all and
contains high levels of sugar, and empty calories (offers you little or no
energy or nutrition).On the glycaemic index (I have an article on this topic coming soon)
glucose is 100 this is what we compare all other foods to. White bread has a
reading of 79 a white roll has a reading of 95 on the GI scale. Opt for multi grain or whole grain bread which
is lower GI at a reading of 48 and or corn tortillas with a ready of 52. These
will keep fuller for longer and you will avoid spikes and dips in your blood
sugar levels.
Additional foods to avoid overeating at lunch: Muffins, white bagels,
pizza slices, big dinners (go for the half portion option), fried food, packet
soup (high in salt).
Lunch Ideas
Option 1. Salmon sandwhich
- 60g Smoked salmon
-
Lemon
juice
-
Thin
sliced red onion
-
30g
light Philadelphia with garlic and herb
-
Slice
of tomato
-
60g
wholemeal bagel or two slices of whole-wheat bread (Mc’Cambridge bread)
Green salad - Iceberg
lettuce, rocket, chopped cucumber
Option 2. Low – Cal vegetable soup (serves 4)
-
450g
vegetables (carrot, leek, parsnip, turnip, onion, celery)
-
600ml
vegetable/chicken/beef stock (knorr stock cube or oxo)
-
Flavour
with mixed herbs (optional)
-
Simmer
for 30minutes
Option
3. Chicken and salsa pitta
Chop
and mix cucumber, onion, lettuce, and peppers with some tomato salsa and 1 tbsp
low fat mayonnaise. Add 100g of cooked diced chicken. Grind over some black
pepper. Fill large whole meal pitta bread.
Option 4. Turkey, Corn,
lettuce and Tomato Wrap
Have with some carrot sticks, sliced bell pepper or other crunchy
vegetables (added fibre) and a tablespoon of philadelphia garlic and herb cream
cheese.
Option 5 Tuna salad
-
1 tin
of tuna
-
Iceberg
lettuce
-
1 stick
of celery chopped
-
plum tomatoes,
chopped
-
sprinkling
chopped red onion
-
6- 8
black olives chopped
-
Lemon
Juice
-
Salt
and freshly ground black pepper
The healthiest foods can be the simplest ones don't over complicate your lunch. I love couscous or quinoa with mixed veggies. I often make a salad with beetroot, rocket, small amount of cheese and ham, tomatoes, slice of brown bread, hard boiled egg and cucumber. The lunches I eat are quick and easy to make and highly nutritious.
Don’t forget to incorporate a small snack 2 – 3 hours after your lunch
to keep you going before dinner. This can be anything from a yoghurt and fruit,
to a handful of nuts, or a ryvita crackers and spreadable cheese. Just make sure
like with your breakfast, lunch and dinner that the snacks you eat are healthy.
Posted in Nutrition