Workday lunch lessons

It’s no secret that workday lunches are a chore. From deciding what to pack to finding time for meal prep, it makes that takeaway lunch seem all the more appealing. In a habit that’s well worth the effort, close the desk snack drawer and fuel your workday with a nutritious lunch your body and mind will thank you for.

Whether you’re an over-snacker or are prone to skipping lunch altogether, nutritionist from The Balanced Nutritionist, Katie King, says lunch is a great opportunity to get in your macronutrients.

“Lunch is a great opportunity to pack in some veggies. If you’re going to hit five serves a day, you’ve got to get some in during the day, whether that’s in a salad or vegetables,” she says.

“The biggest macronutrient that I find people miss is protein. So instead of having a big steak for dinner but no protein at breakfast or lunch, include a smaller portion of protein throughout the day.”

For some, a busy day at work makes it easy to skip lunch altogether. While Katie says sitting at a desk doesn’t particularly warrant a mammoth tradie-style lunch, a lack of food can leave you mentally flat and prone to the afternoon binge.

“Be careful skipping food all day, because sometimes you may not feel like it when you’re distracted by work.

“But if you’re coming home and bingeing on whatever is in the fridge, you probably did need to eat something during the day,” she says.

As with anything diet, eating habits and food intake is subjective. So while a certain occupation or lifestyle may suit multiple, small meals throughout the workday, Katie says it’s generally easier to stick to the typical three meals.

“Often people don’t have the time to create lots of small, healthy meals,” she says.

“So in my opinion you’re better off actually just concentrating on a healthy breakfast, a healthy lunch and a healthy dinner.”

Not only to fill your stomach, Katie says certain foods can boost your brain health and function.

“Go for anything that’s got a good source of Omega 3 fatty acids, so oily fish like salmon, trout and sardines. Raw nuts are also great,” she says.

Especially for those who are active outside of the office, a good snack can never go astray. So long as it’s got a balance of macronutrients to satisfy and energise, snacks can keep you going between meals.

“If you genuinely need the snack, make it worthwhile,” Katie says.

“I don’t generally recommend snacking for people sitting at a desk all day, but if you’re burning energy at the gym or exercising, you may need it.

“A snack should have a bit of protein and healthy fat with it otherwise it’s not going to fill you up.

“Go for a bit of natural yoghurt and some fresh fruit, some plain nuts or even a slice of dense toast with some cottage cheese or avocado.”