HEALTHY LUNCH QUICK IDEAS

Healthy Lunch, are you tired of the same old sandwiches or unhealthy take-out? You can get all you need for the afternoon with these cheap, healthy and tasty lunch options.

From an early age, we are taught that breakfast is important. But have we forgotten the importance of eating a healthy meal at lunchtime? Midday meals are a great opportunity to replenish your body with nutrients to power you through the rest of the day.

You don’t have to spend a lot of money or make it complicated. You can find many cheap and filling lunches that are easy to make and boost your energy and concentration.

 A well-planned meal can give us the energy we need to face what lies ahead. It may also help prevent afternoon slumps and less desirable food choices.

A balanced meal can improve blood sugar levels, reduce inflammation and increase focus. It also fills us up, so that we don’t reach for the snack cabinet later.

Healthy Lunch: Why a healthy lunch is so important?

Children and adults of any age can benefit from a balanced diet. These benefits include maintaining healthy weight and improving gut health. They also protect the heart and prevent diseases like cancer.

A healthy diet has been shown to improve children’s Mental Health and support their physical development. It can also improve Cognitive Skills such as concentration and memory, and Academic Performance. The 2020 Tasmania trial focused on offering free, nutritious cooked lunches for students at three schools. It found that the children could concentrate better before and after their lunch.

A healthy lunch is essential for older adults to sustain them throughout the day, and prevent chronic illnesses. The link between good nutrition and quality life for older people is well-established, says Assoc. Prof. Wilkinson. As people age, their metabolism and digestion slow down. Good, nutritious lunch choices can boost your wellbeing and help you maintain independence and a high quality of life. As we age, our requirements for protein change. A nutritious diet can also help protect against cognitive degeneration.

For the eggs lover : Scrambled Eggs Breakfast

Healthy Lunch: Making the most of your lunch break

How we eat and what we eat is just as important as how much we eat. Jacqueline says that eating mindfully, away from distractions, can help you to feel more satisfied and calmer. So, step away from the desk and concentrate on your fork.

We’re more likely to overeat if we eat quickly. A UK Study in 2019 found that eating slowly could make people feel more satisfied for longer. This may help reduce overeating.

You should also avoid eating lunch too soon. Being overly hungry will likely lead you to eat too quickly. A review that examined the link between meal timing and weight loss concluded that eating the majority of the daily energy intake early in the morning or late afternoon could boost weight loss as well as metabolic health. Consuming heavier meals in the evening or later in day can reduce insulin sensitivity.

listening to your hunger signals. If you have been active in the morning, a larger lunch may be needed. The same is true if you are seated at your desk all day. “I talk to many women that often do not consume enough food at the lunchtime because they think lighter is better. But this can often lead to reaching for caffeine or sugary pick-me ups in afternoons, which can cause crashing energy levels.” What’s the solution? Just eat a bit more (healthy food) at lunch.

It’s important to plan your meals in advance so you can prepare a week of healthy lunches. This will help you avoid unhealthy takeaway food and ensure that you are prepared. As you would climb a mountain one step at time, the same applies to establishing healthy habits.

Are you ready to establish healthy eating habits that will last for years? Ethos Health has partnered with us to offer our members Health Families for Life as well as Health Teens for Life. These resources are designed to help kids from birth through adolescence develop healthy nutritional habits for their growth and development, and to reduce the risk chronic diseases in the future. The eligibility criteria is ^*.

Healthy Lunch: How to plan a healthy lunch for work

Healthy lunches do not have to be expensive or time-consuming to prepare. Jacqueline says that it’s a misconception that healthy food is expensive. This is not the case. Her motto for avoiding meal preparation overwhelm is “some better than no”. I think that many people are intimidated by meal prep or become busy and lose their momentum. She says that even a small amount of preparation can make a big difference.

Healthy lunchbox tips – follow this framework:

• Half of your lunchbox should be low-starch veggies like cucumbers, tomatoes, leafy greens and carrots.
• Add a palm sized portion of high quality protein such as grilled or poached poultry, fish, beans (about 1 cup each of chickpeas and kidney beans), eggs, and less often, lean meat.
• Add a portion the size of a fistful of starchy carbohydrate sources such as brown rice, quinoa or sweet potatoes baked in the oven.
• Finish off with healthy fats such as a drizzle extra virgin olive oil or a few tablespoons nuts and seeds.

What’s for lunch?

Are you looking for some inspiration? These four lunch recipes are healthy and affordable.

Spinach stove top baked eggs

Ingredients

• 1 tsp (5ml) extra virgin olive oil
• 2 cups (80g) shredded chard leaves (you can also use 2 cups baby spinach leaves or 2 shredded kale leaves (stalks removed) if chard is not available)
• 1 cup BPA-free tinned tomatoes (use BPA-free tinned tomatoes or a tomato passata)
• ½ tsp Cajun spice mix
• 3 free-range eggs

Method

• On medium heat, warm a small pan with a cover. Once the pan is hot, coat it with extra virgin olive oil.
• Add the shredded chard to the pan and cook it for 3-4 minutes. Then add tomatoes, Cajun spice, and mix.
• Create a small hole with a spoon in one side of the pan. Crack an egg into it, and repeat with remaining eggs.
• Cover the dish with a lid for 5-6 minutes. Remove lid, turn off heat and let dish cool before eating.
• Serve with wholegrain or rye toast or sourdough rye bread.

Budget sushi bowl

Ingredients

• 1 cup cooked brown Rice (70g or 34 cup raw rice cooked by absorption).
• 90g can tuna in spring water, drained
• Half small Lebanese Cucumber (80g).
• Cooked edamame beans in shell: 1 cup (92g).
• Buy 1 sheet nori or 1 pack of toasted seaweed
• 1 tbsp Japanese pickled ginger (optional)
• Serve with: Wasabi, tamari, or soy sauce

Method

• Place the cooked brown rice into a shallow dish.
• Top tuna, cucumbers and edamame.
• Or, chop nori into small pieces and sprinkle it around the bowl.
• Enjoy with pickled ginger, soy sauce, and wasabi.

Budget-friendly Mexican smoky beans with rice

Ingredients

• 1 cup water
• 400g brown rice
• 2 tbsp extra virgin olive oil
• 1 brown onion, peeled and diced
• 2 cloves garlic
• 3 cups (420g) frozen corn
• 1 x 400g can black beans (rinsed and drained, BPA-free)
• 1 x 400g can lentils (rinsed and drained, BPA-free)
• 1 x 400g can kidney beans (rinsed and drained, BPA-free)
• 1-2tsp Mexican spice blend
• 70g (4 tbsp) tomato paste
• Optional extras: ¼ bunch coriander (leaves and stalks chopped), jalapenos, 1 to 2 avocados.

Method

• Cover and set aside the rice after cooking.
• On medium heat, add the extra virgin olive oils, garlic and onion, and stir for about 5-6 minutes.
• Add all of the tinned bean and corn with the tomato paste, spice mix and water and simmer for 15-20 minutes. Stirring constantly.
• Enjoy. Spoon the rice into bowls and top with Mexican bean mixture.

Roasted cauliflower lentil dhal

Ingredients

Roast cauliflower:

• 1 small head cauliflower, cut into florets
• 3 tbsp extra virgin olive oil

Dhal:

• 2 tbsp coconut oil
• 1 small brown onion, finely chopped
• 3 garlic cloves, chopped
• ½ tsp curry powder
• 1 tsp ground cumin
• ½ tsp fenugreek seeds
• pinch of chilli flakes (optional)
• ½ tsp ground cinnamon
• 1½ tsp ground turmeric
• 400g dried red lentils, well rinsed
• 400ml can organic coconut milk, BPA-free
• pinch of sea salt
• To serve: fresh coriander, rice, cashew nuts

Method

• Heat the oven to 180degC. Line a large baking pan with greaseproof paper.
• Sprinkle sea salt and pepper on the cauliflower florets, drizzle extra virgin olive oil over them, then toss in the oven for 45 minutes.
• To make dhal on the stove, heat up a large pan, add coconut oil and melt. Add onion, garlic, and spices. Cover and cook for two to three minutes. Remove lid and cook another 2 minutes.
• Add coconut milk, rinsed lentils and 2 3/4 cups water.
• Stir occasionally, and bring to a boil for about 25-30 minutes or until lentils are almost cooked.
• Add a bit of water if the mixture starts to stick.
• Sprinkle a little salt on your food.
• Top with cashews, fresh coriander and roasted cauliflower.

Conclusion

It is impossible to overstate the importance of eating a healthy meal for lunch. You don’t just want to avoid the same old sandwich or unhealthy takeout, you also need to fuel your body with nutrients that will help it power through the rest of the day. A nutritious, well-planned meal can help improve blood sugar, reduce inflammation, boost focus and stop unhealthy afternoon snacking. A balanced diet can benefit children, adults and older adults. It can maintain a healthy body weight, improve gut and heart health, and help prevent diseases such as cancer. You can create healthy eating habits for life by making the most out of your lunch breaks, planning ahead and eating mindfully. Why not start today? You will be grateful to your body.