Lunch is underrated. While breakfast has long claimed the title of most important meal of the day, it’s really the lunchtime feed that’ll keep you full and power you up for the second part of your day.
The choices you make at lunch may contribute to 3:30pm junk food cravings, have you avoiding physical activity, or see you leaving the office ravenous and therefore inclined to overeat at dinner.
But a healthy lunch can help keep your waistline in check, your brain switched on, and your hunger under control.
The below tips will help your make better lunch decisions.
- Carbohydrates promote serotonin production.
This may keep you calm, but it may also leave you feeling lethargic if consumed in large doses.
- There are different types of carbohydrates.
There are those classified as high glycemic index which cause a surge in your blood glucose levels, leading them to quickly go up, but just as quickly come down; as well as those that are classified as low glycemic index – leaving you with a steady release of glucose in your blood stream which is responsible for fueling your brain over a few hours.
With this in mind, it is important to select low glycemic index carbohydrates, and to not over indulge with your portion size.
- Protein consumption promotes dopamine production, which helps keep you alert.
Selecting a huge vegetarian focaccia that is predominantly carbohydrate based and is served in a refined white bread role, a pad Thai noodle dish that is large and mostly made of rice noodles, a large smoothie that is made with a sugar filled frozen yoghurt, or a salad that does not include a protein source, are all recipes that are signing you up for a very long and slow afternoon in the office.
On the other hand, selecting a Thai beef salad, an open sandwich on wholegrain bread with salad and tuna, an omelet with vegetables, or a stir-fry, are all great options that will leave you feeling satisfied and ready to take on the afternoon.
- Portion size matters
The key to fuelling your brain and managing your weight is the size of the portion you plate up.
You should aim for half of your lunch plate to be filled with non-starchy vegetables, at least a quarter to contain a lean protein source, and the final quarter to include a serve of low glycemic index carbohydrates. You can also include some healthy fats in small amounts to help lower the glycemic index of the meal and aid with flavor and satiety.
With this combination you will be consuming adequate fibre and protein to fill you up, while supplying your brain with fuel from low glycemic index carbohydrates.
Getting lunch portions right
Suggested serving sizes (according to The Travelling Dietician)
Meat and meat alternatives: Approximately 120g: lean beef, lean lamb, poultry (no skin), kangaroo meat, fish; 2 eggs; ½ cup cooked legumes or lentils (e.g. chickpeas, kidney beans)
Breads and cereals or starchy vegetables:
1 slice whole grain bread; ½ cup cooked long grain wild rice or riceplus; ¾ cup cooked pasta, quinoa, freekeh, amaranth; ½ sweet potato; 1 cob of corn (carrots and peas during weight loss), 1/3 cup cooked lentils/legumes
Vegetables (non starchy):
1-2 cups salad e.g. lettuce, capsicum, mushrooms, cauliflower, broccoli, bok choy, onion, tomato etc.
Further lunchtime portion points to consider:
- Fats: 1 table spoon canola or olive oil, 3 thin slices of avocado, small handful of nuts/seeds
- Reduced fat dairy products e.g. non fat- no added sugar yoghurts, reduced fat/skim milks, low fat cottage and ricotta cheese sit on the border line between protein and carbohydrates.
- If you consume dairy as either your protein or your carbohydrate source at one meal, make sure to balance it out at your next meal. i.e if you have a cheese and salad sandwich for lunch (cheese acting as your protein source), make sure to have slightly more lean meat or alternatives for dinner, and reduce your carbohydrate serve to prevent feeling hungry.
- Depending on how sedentary or active you are, as well as individual genetic factors that affect your metabolism and energy requirements, your portion sizes and requirements may vary.
For individualised advice I would suggest looking for a local Accredited Practicing Dietician through the DAA website.
Give these suggestions a try and see how you feel.