Working lunch
We spend a
lot of our time at work, so it’s important
to remember to do what we can to be healthy while we’re
there.
Whether you make your own packed lunch or buy it out, go for a
walk or a jog to the local park, it all helps make your
lunchtime a healthy part of your day.
Delicious tips for healthier lunch choices
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Pack in lots of fruit and veg
Include at least two portions with your usual sandwich or jacket
potato. Try a bowl of salad and a banana, carrot sticks and a few
dried apricots or a carton of unsweetened fruit juice and some
tinned peaches or pears.
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Don’t forget your starchy staples
For energy that will see you through the afternoon, include
some starchy carbohydrates. Try choosing different breads, such as
granary, wholemeal bagels, wraps or pitta bread. Pasta, rice or
potatoes are also good choices.
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Healthy fillers
Use lean meat like pork, beef, chicken or turkey (without the
skin) or fish like sardines, mackerel or tuna. Great protein
sources for veggies include low fat hummus, hard boiled eggs, bean
paté or unsalted nut butters.
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For healthy bones and teeth
Include some dairy foods like yoghurt, fromage frais or milk. Or
a tasty jacket potato topped with low fat cottage cheese and
salad. Opt for low fat varieties if possible, like skimmed
milk to keep saturated fat to a minimum.
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Up your fibre intake
Wholegrain bread, brown rice and pasta, beans and
lentils are great high fibre options. They'll help to keep
your heart and digestive system healthy and fill you up too, making
you less likely to snack on unhealthy foods.
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Limit fatty and sugary foods
Swap your fatty and sugary snacks for fresh fruit – keep it in a
bowl on your desk to remind you to eat it.
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Drink up
Have a drink with your meal, but go for water or unsweetened
fruit juice rather than sugary, fizzy drinks.
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Leftovers from last nights dinner?
If you’ve spent time cooking a healthy evening meal, don’t throw
away the leftovers. Cooled and stored in the refrigerator
overnight, options like pasta or soup make a great lunch for the
following day.
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Finally...keep a check on the label
Remember to check food labels if you're buying your lunch.
It’ll help you make healthier choices in terms of fat, saturated
fat, sugar and salt. |