For many people, lunch works best as the second-largest meal of the day. A moderate lunch followed by a healthy afternoon snack keeps your energy steady and stops you arriving at dinner ravenous, far better than one huge meal that leaves you sluggish.
When we’re not organised in the morning, we end up buying lunch at work, school or the shops in the middle of the day, and it’s easy to fall into the fast food trap. (Read my other posts for tips on choosing healthier fast food.)
What makes a nutritious lunch?
A healthy, tasty lunch is built on wholegrain carbohydrates, protein (including plant proteins such as legumes and nuts), a variety of vegetables, some fruit, and water or a glass of milk or soy milk. Meals based on these foods are nutritious, taste good and boost your sense of wellbeing.
5 tips for a healthier lunch
1. Make your own. It’s the easiest way to know what you’re eating. Here are some ideas:
- A turkey or ham sandwich on wholegrain bread with ricotta, salad greens, dried cranberries and cucumber, plus a small piece of fruit.
- Green salad with tinned salmon, tuna or chicken breast, sunflower seeds and feta, with a mustard, lemon juice and olive oil dressing.
- A cup of pea and ham soup with a side salad, wholegrain crispbreads with pesto, and a small tub of yoghurt.
- Vietnamese chicken salad: grilled chicken breast, Chinese cabbage, snow pea sprouts, red capsicum, carrot, roasted peanuts and coriander, with a soy, fish sauce, lime and sesame dressing, tossed with crushed toasted corn chips.
- Healthy pizza on a multigrain wrap base with mozzarella, olives, herbs, rocket, tomato and healthy leftovers from the fridge.
- Curries, casseroles and stews made with lean meat, legumes and plenty of vegetables, frozen in portions for busy days when you can’t be bothered.
2. Skip the fried food and pastry. They are often high in saturated fat.
3. Watch your portion size. Large portions mean more kilojoules, making it harder to maintain a healthy weight.
4. Go easy on the extras. Processed meats, sauces and dressings can add unwanted kilojoules, fat and salt. Ask for sauces on the side so you can add your own.
5. Share the job. Take turns making lunch with friends or colleagues who want to look after their health too. It can be a social or business meal: try a healthy antipasto platter with dips, crudités, wholegrain breads and crackers, olives, nuts and a little smoked meat.
Food safety tip: keep packed lunches cold with an ice brick or in the fridge until you eat them, especially anything with meat, fish, eggs, dairy or rice.
