What’s in Your Lunch Bag?
Do you find yourself wondering what to have for lunch every day? If you do, try to get into the habit of preparing lunch beforehand, this will mean that you can make lunchtime suit your own needs, rather than grabbing the first things available.
There are a number of components, which make up a healthy packed lunch. Try to include something from each of these categories:
- A complex carbohydrate - bread, cold cooked pasta, rice or couscous (possibly from last nights dinner), cooked new potatoes.
- A low or moderate fat protein - filled wholegrain bread, wholemeal pita, or baguette, with low fat cheese and ham, turkey, tuna and sweetcorn, egg and onion, chickpea and chicken salad etc.
- If having a salad dressing, choose the light option, and use a smaller amount.
- Fresh vegetables - have whole veg, such as tomatoes, carrots, broccoli with a low fat dip. You may want to take a flask of vegetable, lentil or bean soup; serve with a wholemeal roll/whole wheat crackers.
- Snack - nuts, seeds, fresh or dried fruit.
- Dairy - natural yoghurt or fromage frais.
- Drinks - suitable options would be water, no added sugar squash, tea/coffee, or diet soda.
If you find you just don’t have time to prepare beforehand, remember:
- Sandwich shop: avoid fillings with mayonnaise, or high fat dressings. Also, choose lean meat options, and request extra salad with your filling.
- Fast food restaurant: choose the lower fat option if it is available, and ask for a salad along with your burger, rather than the standard french fries. Many fast food outlets don’t even sell fruit, vegetables or salad; therefore you could bring fruit with you to eat after your meal.
Resist the urge to eat lunch at your desk, I know how tempting it is. However, for your own health and well-being enjoy a short break, and try to go outside if possible, even if you only stop for 15 minutes, you’ll feel much better for it.
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