Dietician
Karolina Dobrowolska-Zrałka
Daily lunch is not only a break from work, but also an important moment for our health and performance. A properly composed meal can significantly affect the energy level in the second half of the day, help concentration and add strength for the rest of the duties. However, preparing a healthy and filling lunch, which does not take much time at the same time, can be a challenge. In this article you will find practical advice on composing a healthy lunch for work, which will be both tasty and nutritious.
Source:
Harvard T.H. Chan School of Public Health. "Fats and cholesterol: out with the bad, in with the good". https://www.hsph.harvard.edu/nutrationusource/what-should-you-eat/fats-and-cholesterol/
This source provides information on healthy fats and their role in the diet, especially in the context of heart and cardiovascular health.
World Health Organization (WHO). "Healthy diet". https://www.who.int/news-room/fact-sheets/detail/healthy-diet
WHO presents recommendations for healthy eating, including the role of vegetables, fruits, protein and carbohydrates in the diet.
U.S. National Library of Medicine. "Dietary Fiber: Why Do We Need It?" https://medlineplus.gov/ency/patientinstructions/000309.htm
The site provides information on the role of fiber in the diet, its health benefits and fiber -rich food sources.
Mayo Clinic. "Meal Planning: Plan, Shop, Prep". https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/meal-planning/art-20048499
The article presents advice on planning meals in advance, which is crucial for maintaining a healthy diet, especially in the context of work or school.
The Nutrition Society. "Nutrition and Cognitive Function".
Choosing healthy ingredients - the basis of a good lunch
The basis of each lunch should be balanced ingredients that will provide all necessary macronutrients: proteins, complex carbohydrates, fats and fiber. An important rule is to choose products as little processed and rich in nutrients. Here are some basic elements of healthy lunch:- Protein - ensures regeneration and maintenance of muscle mass, as well as a feeling of satiety. We can deliver them by choosing products such as chicken, fish, tofu, chickpeas and lentils.
- Complex carbohydrates - They provide energy that is released gradually, thanks to which we avoid sudden drops in blood sugar. The ideal choice are whole grains, brown rice, quinoa, as well as root vegetables, such as sweet potatoes.
- Healthy fats - They are necessary for the proper functioning of the brain and the nervous system. It is worth choosing avocado, nuts, chia seeds and olive oil.
- Fiber - supports the health of the digestive system, gives a feeling of satiety and helps regulate blood glucose. Deciduous vegetables, fruits, whole grain cereal and legumes are excellent fiber sources.
Practical principles of lunch composing
When you plan lunch for work, it is important that it is not only healthy, but also quick to prepare and convenient for transport. Here are some practical rules that will help you compose the perfect lunchbox:- Simplicity is the key - Choose recipes that require a small number of ingredients and are easy to prepare. Avoid complicated meals that can take a lot of time.
- Use multiple use products - Cooking more ingredients, such as porridge, rice or baked vegetables, allows you to quickly compose meals during the week.
- Avoid processed food - Try to use as little ready -made products, such as sauces or ready dishes. Hand -prepared ingredients are healthier and taste better.
- Take care of diversity - Try to make your daily lunches diverse. You can change the sources of protein, carbohydrates and additives so as not to get bored with the same food.
Healthy fats in lunchbox - why are they important?
Fats often have a bad reputation, but not all fats are equal. Healthy fats, such as those contained in avocado, nuts or seeds, are important for the proper functioning of the brain and nervous system. In addition, fats support the absorption of some vitamins (A, D, E, K) and give a feeling of satiety for longer. It is important to include their healthy sources in each lunch, avoiding trans fats and saturated fats, which can lead to the development of cardiovascular disease. Examples of products rich in healthy fats that can be added to the lunchbox:- Avocado - It blends in well in salads or sandwiches.
- Seeds (e.g. chia, sunflower) - they can be added to a salad or soup.
- Nuts - Almonds, walnuts, cashews are excellent sources of healthy fats.
- Olive oil - Perfect as a base for homemade dressing for salads.
Vegetables - colorful and nutritious complement
Vegetables are the basis of a healthy lunch. They are low -calorie, and at the same time full of vitamins, minerals and fiber. Adding a variety of vegetables to the lunchbox will make the meal more colorful, nutritious and filling. Vegetables can be eaten raw, baked, steamed or grilled - each form brings health benefits. A few examples of vegetables that can be added to the lunchbox:- Spinach, rocket or kale - great for salads and sandwiches.
- Baked root vegetables, such as carrots, beets or sweet potatoes.
- Paprika, cucumber, tomatoes - raw or in the form of salsa for wraps.
- Broccoli, cauliflower - steamed or baked as an addition to main dishes.
Lunch, which adds energy for the rest of the day
It is important in composing lunch to ensure that it provides energy for the rest of the day, but does not cause a feeling of heaviness or drowsiness. Ingredients rich in complex carbohydrates and fiber will gradually release energy, which allows you to maintain stable blood glucose levels. Protein and fats are also important in ensuring a feeling of satiety. The perfect lunch for the rest of the day should include:- Protein source (e.g. chicken, tofu, lentils),
- Complex carbohydrates (e.g. quinoa, whole grain pasta, brown rice),
- Fiber (vegetables, fruits, whole grain products),
- Healthy fats (e.g. avocado, olive oil).
Planning in advance - road to success
Planning meals in advance is a being for healthy eating during the week, especially when we have a limited time. Preparing larger amounts of food and lunch planning for a few days a few days to avoid stress related to everyday cooking and reaching for unhealthy food. Lunch planning tips: Prepare the menu for the whole week and create a shopping list based on it. Cook for a supply - e.g. more baked vegetables, groats or rice, which you can divide into several portions. Use tight containers - thanks to them the food will remain fresh and will be easy to transport.Healthy fats in lunchbox - why are they important?
Healthy fats play an important role in the proper functioning of the body. Unlike saturated and trans fats, which can lead to cardiovascular disease, unsaturated fats support heart health, regulate cholesterol, and also have a positive effect on the nervous system and the brain. In the context of lunchboxes, adding healthy fats increases the satiety of meals and supports the absorption of fat -soluble vitamins such as A, D, E and K. Products rich in healthy fats are easy to incorporate in lunch to work:- Avocado - Added to sandwiches, salads or pastes, is rich in monounsaturated fatty acids that help reduce the level of bad cholesterol (LDL) and increase the level of good cholesterol (HDL).
- Nuts and seeds -an excellent source of omega-3 fatty acids, magnesium and fiber. Cashews, almonds, walnuts or chia seeds are an ideal addition to salads or yogurt.
- Olive oil - Perfect for salad dressing or as a base for light sauce. Extra Virgin olive oil is known for its anti-inflammatory and protective properties for the cardiovascular system.
- Fatty fish (e.g. salmon, mackerel)-contain omega-3 fatty acids that support brain work and cardiovascular system. These fish can be added to lunch in the form of a salad or baked fillet.
Lunch, which adds energy for the rest of the day
Composing lunch, which will provide energy for the rest of the day, is important, especially for people who have an intensive working day or study. Choosing the right ingredients will help avoid tiredness and a decrease in concentration in later hours of the day. It is important that lunch provide stable energy by combining protein, fiber, healthy fats and complex carbohydrates. Lunch, which will add energy, should contain:- Protein - This is an important ingredient regenerating muscles and keeping satiety. Protein sources are e.g. chicken, tofu, fish, legumes such as chickpeas or lentils.
- Complex carbohydrates - whole grains, such as millet, brown rice, quinoa, provide gradually released energy. They avoid sudden blood sugar jumps, which prevents sudden energy drops after a meal.
- Fiber - Vegetables, whole grains and fruits are rich in fiber, which supports digestion and stabilizes sugar levels.
- Healthy fats - The addition of avocado, nuts or seeds for lunchbox helps to keep the feeling of satiety longer, and also supports the functioning of the nervous system.
Planning in advance
Planning meals in advance is one of the most effective ways to maintain a healthy diet and avoid eating processed products in a hurry. Preparing lunch for work in advance saves time in the morning, and also guarantees that the meal will be healthy and balanced.How to plan lunchboxes in advance?
Cooking for stock - preparing larger portions of food for the weekend, which can be later ported and taken to work throughout the week is a great way to save time. Dishes such as vegetable stew, baked vegetables with quinoa or casseroles with groats can be stored in the fridge for several days. Preparation of semi -finished products - chopped vegetables, cooked eggs or baked meat can be stored in the fridge and added to lunchboxes every day, creating a variety of compositions from the same ingredients. Choosing the right containers - lunch containers should be tight to prevent leaking sauces or vegetable juice. It is also worth considering using containers that allow you to heat food in the microwave, which gives you the opportunity to take a warm meal to work.Summary
Lunch for work does not have to be boring or time -consuming to prepare. Appropriate planning and selection of healthy, full -fledged ingredients will ensure energy for the rest of the day and health support. The inclusion of protein, healthy fats, vegetables and complex carbohydrates in the diet will help maintain a constant level of energy and concentration, which is necessary during an intensive work day. If you are looking for an idea for a healthy, fast and full -fledged meal, see our smart foodLooking for a nutritious and filling meal?
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