The middle of the workday can be a very difficult time for some to stop and take a needed break for a meal. That meal, also known as lunch, is often skipped, consumed while staring at a screen, or scarfed down hours after it should be. As a Nutritionist, this meal is so important to work flow, productivity and efficiency. Skipping the meal entirely can cause blood sugar to drop which can result in difficulty concentrating, decreased energy and potential overeating later in the day. To ensure that doesn’t happen, take the time each morning to prepare a balanced meal to have during the day. Even if you work from home, taking that time to prep can be a huge time saver later.
A balanced lunch consists of three components: protein, fat, and fiber. Together, all three will result in you feeling satiated, satisfied, and happy. Perfect example couple be chicken salad mixed with full fat Greek yogurt, served on a bed of greens with sliced tomato. Aim to hit those three components and you will feel a huge difference in energy. Another thing to remember is hydration. Water should be you drink of choice during the day. Coffee and tea in the morning is fine, but switch to water before 10am. Herbal tea or even unsweetened iced tea and seltzer also work great if you really need flavor.
So you’ve prepped your lunch, packed your water bottle, but now is the hard part… taking a break to actually enjoy it. We all work hard, but taking that break will serve you better in the long run. Rest your eyes from staring at the computer. Get up and switch locations to get some steps in. Sit with a co worker and discuss non work things. This step is very important for your mental health.
If all these tips make sense and are something you want to work on, the final step is setting yourself up for success. Do you have a system in place to pack lunches? Do you have containers to pack lunch in, a bag to carry it in, freezer packs, a good water bottle, etc? Preparation is key here and you want to keep it as simple as possible. Plan 1 to 2 days in advance to make your life easier. Batch cooking proteins to be used over a salad is easy or even doing a sheet pan meal designed just for lunches. Keep it simple, but put the work in to help prevent the mid-day slump. To learn more, I was recently on a podcast where I discussed this very topic. Listen below.
Hello, World!
Special thank you to Mike Fazio from 180 Podcast for inviting me on to talk all about my favorite meal, lunch!
