Further research from the
International Journal of Behavioral
Nutrition and Physical Activity found
that skipping lunch is most common
among women. A knock-on effect
of that choice is an overall lower
dietary fibre and essential fat intake,
which can have far-reaching effects,
including compromised gut, skin and
brain health.
Perception of time, or rather not
having enough of it, is generally
regarded as the reason why lunch
is skipped and is certainly why a
homemade option is not at hand.
What needs to be considered,
however, are the enormous benefits
associated with regularly eating a
wholesome lunch: higher cognitive
function, stable mood and hormones,
increased performance and healthy
weight maintenance.
Hangry (a state of being angry due
to hunger) is a popular term and is often
thrown around, but physiologically
what’s going on is a drop in blood
glucose levels, which our brains do not
like, as they survive solely on glucose.
That kicks off a hormonal cascade
initiated in the brain, alerting us to find
food fast and, in essence, survive.
Avoiding this state and feeling
our best is as simple as eating
regular meals, which will look
different for each of us. But
providing your body with a steady
stream of quality nutrients ensures
stable blood glucose levels and a
happy brain.
Getting real about your
circumstances is a part of making
healthy mid-week lunches easy.
As is being organised. It’s helpful
to get into the habit of planning
your meals for the week before you
grocery shop, and where you can,
integrating meals or ingredients
to save time and money. That
might mean making four serves of
rice instead of one, planning for
leftovers, baking a week’s worth
of vegetables or packing your
lunch when you make dinner. The
benefits, including a likely financial
saving, far outweigh the time
commitment involved.WHAT NEEDS TO BE
CONSIDERED, HOWEVER,
ARE THE ENORMOUS
BENEFITS ASSOCIATED
WITH REGULARLY
EATING A WHOLESOME
LUNCH: HIGHER COGNITIVE
FUNCTION, STABLE
MOOD AND HORMONES,
INCREASED PERFORMANCE
AND HEALTHY
WEIGHT MAINTENANCE.WEEKDAY LUNCHES MADE
EASY (AND HEALTHY)
- Cook once, eat twice. When cooking dinner or preparing meals,
double or triple the quantity and enjoy fast, easy lunches. - Be practical. Whatever environment you’re in at lunchtime, select
meals that complement it. - Invest in environment- and health-friendly glass containers to
transport your lunch. - Include complex carbohydrates such as sweet potato or wholegrains
such as brown rice to keep you away from the chocolate box. - Add a healthy fat to your meal such as extra virgin olive oil or
avocado to keep you feeling fuller for longer. - Avoid processed and high added-sugar foods, which spike blood
sugar, are low in nutrients and set up a negative eating cycle.
LAYERED SALAD
JAR WITH HONEY
MUSTARD DRESSING
SERVES 1 (+EXTRA DRESSING)
Dressing
2 tsp wholegrain mustard
1 tbsp honey
1 tbsp red wine vinegar
¼ cup extra-virgin olive oil
Salt and pepper, to taste
Salad
¼ cup shredded red cabbage
½ small carrot, grated or spiralised
½ cup cooked brown rice
¼ cup lentils (tinned is okay)
¼ cup chopped broccoli
Small handful mixed leaves
1 tbsp mixed and torn fresh herbs (mint,
parsley, etc.)
1 tbsp toasted nuts/seeds (pine nuts,
almonds, pepitas, etc.)
3 small cherry tomatoes
1–2 hard-boiled eggs
Combine all dressing ingredients
together. Whisk well to combine and
set aside.
Place 1 to 2 teaspoons of dressing in the
bottom of a jar with airtight lid. Layer
cabbage, carrot, brown rice and lentils.
Top with broccoli, leaves, herbs, nuts/
seeds and tomatoes. Finish with egg and
store in the fridge in an airtight jar.