WHAT’S in your lunchbox?
Is your lunchtime a bit hit-or-miss on the nutrition stakes?
Whether you are working from home, out on the road, work outside or in an office, it can be a challenge to get something nourishing at lunchtime.
Getting a quick bite on the go, grabbing a sandwich and a snack, or making do with whatever is there does not bode well for a nutritious mid-day meal. Although this eating-on-the-hop tactic is fine every now and then, if you are eating like this most lunchtimes, you are likely to feel a bit flat, crave sugars and end up with the dreaded 3pm energy slump, ending up grabbing something sugary to get you through to home time.
A little bit of planning and organisation will go a long way in helping you to make a better choice at lunchtime. Make a change for one week, swap your lunch to food that fuels you better, and I guarantee you will feel much better for it.
Here are some simple ideas to help make your lunchtimes a little bit healthier:
GET ORGANISED
Get into the habit of planning your lunches and you’ll save yourself time, effort, energy and lots of money.
Instead of slaving over your lunchbox every evening, plan ahead and make something that you can pack for lunch two or three times a week. I am a big fan of soups and seasonal salads. Forget lettuce and cucumber in February and instead think of hearty winter salads with shredded cabbage, grated carrot, sliced red onion, chopped broccoli, add some apple or pear, a decent dressing and a crunchy topping of nuts and seeds and serve with your protein of choice. Eggs, meat, fish, houmous, cheese, pulses….
If you are making soups, then add in some chicken, beans or lentils for your protein and pack with any veggies you like.
Don’t forget your leftovers. Reheated, and packed in a food flask, last nights dinner can make a great lunch, especially if your working day has you outside or working in a colder environment.
THINK PROTEIN
If you are a regular of this column, then you will know that this is one of my favourite ways to help maintain your energy levels, keep cravings at bay and help you to feel fuller for longer. Make sure that a quarter of your lunchbox is protein.
Add in a chicken breast, a big dollop of houmous and a couple of falafels, some tinned fish or mix seeds, nuts and feta into your favourite salads.
Add a vegetable or two
Pack your lunchbox with salads and grated slaws, add a bowl of soup or simply chop a few veggies and have carrot sticks, celery and red peppers to go with sandwiches.
GO LOW AND SLOW WITH THE CARBS
Make the switch to wholegrains for added fibre and more sustained energy release. Higher fibre choices are better for your energy, digestion and waistline. Wholemeal pasta, brown rice and quinoa are great in soups and salads. Switch your sandwiches to filled wholemeal pitta pockets. Try oatcakes and cheese with your soups instead of too much bread.
GET HYDRATED
Use your lunchtime as an opportunity to top up your hydration levels with a big glass of water, or some herbal tea. If you are a fan of fizzy drinks, try a week without them and switch to kombucha – a natural sparkling drink that helps to support a better balance of bacteria in your gut microbiome.
What will you change?
For more useful tips, check out lovefoodhatewaste.com
