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Lunch on the Go
Carbohydrates (CHO) come first Many people feel best if 50 per cent of their daily calories come from starchy (CHO) foods. Good choices include pasta, bread, rice and potato. Make fillings or toppings the secondary, rather than the primary, part of meal.
Far from being fattening, starchy CHO provides minerals, vitamins B (essential for a healthy nervous system) and fibre. Even more importantly, they are body’s favoured form of fuel, and are ideal at lunch time to boost flagging energy levels and keep you going throughout the rest of the afternoon. For the longest — lasting boost, always choose high fibre options (such as whole grain bread or whole meal pasta), as fibre slows down the rate at which the CHO release their sugar into the system. Plus proteins Nutritionists recommend we
eat 2 or 3 daily servings of protein, as this is essential for the
repair and renewal of muscle and tissue. So, including some in your
lunch is a good idea. Tasty choices include lean meat, skinless poultry,
fish (e.g. salmon or sardines); pulses (such as beans), nuts and eggs.
The key to health is maintaining variety throughout the week and
rotating your sources of protein so that if you always have meat in
evening, you have fish, poultry or pulses at lunchtime. |
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Dairy products are a good source of calcium and eating two to three portions a day helps build and maintain strong bones. To help reach your daily quota, why not have low-fat yoghurt with your lunch or a glass of semi-skimmed or skimmed milk? Hard cheese such as cheddar, is also packed with Ca but very high in fat. If you can’t resist the cheese option, try half-fat cheddar (which has as much Ca). Just a few shavings of Parmesan cheese supply a decent amount of Ca but contrary to popular opinion, cottage cheese isn’t a good source of the mineral (although it is very low in fat). Avoid refined CHO White flour, white sugar and white rice are all classed as refined CHO which retain little fibre and few of the vital vitamins, minerals, trace elements and enzymes, that are a vital part of a healthy balanced diet. If you look at the list of ingredients on the food packaging you will see that many foods low in nutrients and high in fat, contain refined CHO. More and more foods are becoming available in their unrefined form, so wherever you can, choose wholemeal or wholegrain alternatives. Say no to fat and sugar For good health we need very little fat and sugar. Ways to cut down on fat at lunch time include not buttering bread, sandwiches (or using a low fat spread if you can’t do without), avoiding mayonnaise or salad cream (or using reduced calorie versions instead) and forgoing crisps. Cut down on sugar by avoiding chocolate bars and biscuits (eat fruit instead) and watching what you drink. Fruit juice contains naturally occurring sugar, has no additives and is a rich source of Vitamin C. By contrast, sparkling "spring water" drinks can contain as much as added sugar as soft drinks, as well as artificial additives. Fruits and vegetables
Dos and don’ts
Home and away Here’s how to transform the food you would usually eat at home into portable lunch time feasts:
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MANY
of us have to settle for a sandwich or packed lunch as our mid-day meal,
but if you are worried that yours isn’t as healthy as it might be,
here’s how to get the balance right.
Lunch should always
contain some form of fruit or vegetable (both if possible). Fruit and
vegetables are known to reduce the risk of heart diseases and cancer and
the World Health Organisation recommends that we all eat at least five
portions a day. Ways to eat more with your lunch include stuffing
sandwiches with lots of salad ingredients (or having a bowl on the
side), drinking a glass of fresh fruit juice and always finishing your
meal with a spey of fruit or a can of natural fruit juice, if you
prefer. Enjoy fruit or vegetable juices rather than carbonated, soft or
"spring water" drinks.