Packing lunch and snacks every day can initially be a challenge, but taking time to plan and prepare ahead of time will pay off in several ways:
Improved health
Packing your own lunch and snacks puts you in control of any heath goals you have, such as eating more fruits and vegetables and consuming less calories and fat. Having healthy foods available to eat at any time helps you maintain your energy levels and avoid ordering a, usually unhealthy, “quick fix”.
Money savings
It is almost always cheaper to bring your own lunch and snacks than to order food or eat out.
Enjoyment
Homemade lunches tend to taste better.
Increased productivity
The right choice of foods and snacks improves your performance.
Maintain your productivity throughout the day and avoid that afternoon slump!
What you eat directly impacts your performance, and your productivity depends on a consistent and sustained supply of fuel. Most foods are converted into glucose, which helps your brains stay alert. When your glucose levels are down, it becomes difficult to stay focused.
Some foods, such as cereal, bread, pasta, and sugary snacks, release glucose quickly, and lead to an energy burst followed by a slump. Meals high in fat, such as burgers, release glucose at a slower rate, but the digestive system needs to work harder to process them, leading to reduced oxygen levels in the brain that results in sleepiness.
Slow-release carbohydrates such as whole grains, vegetables, and legumes are an excellent source of fuel for your brain. Combining them with protein and healthy fats, which both play roles in powering your brain as well, will provide long-lasting energy. Arab cuisine is ideally suitable, since most dishes include whole grains, vegetables, legumes, meat, chicken fish and olive oil.
Eating the right foods at regular intervals throughout the day will help you maintain consistent glucose levels, stay alert, and improve your performance.
The fix!
The key to eating healthy is making it the easiest possible option.
Have a meal preparation day during which you prepare meals you enjoy (or ask your mother or mother-in-law) and divide them to take to work throughout the week. Or, cook larger than usual dinners, and pack leftovers for lunch. The fastest way is to put the leftovers into your lunch box right after dinner.
For variation – nobody wants to eat the same thing every day – or in case you don’t have enough leftovers, you can stock up on items that can easily be added to your lunch, such as washed and chopped salad, salad toppings and dressing, water-packed tuna, roasted vegetables, cooked chicken, hardboiled eggs, and wholegrain breads or crackers. If you had grilled chicken for dinner, make a grilled chicken salad as part of your lunch menu.
Healthy food options can be delicious so make sure to select foods that you enjoy eating.
Bring your selection of healthy snacks to the office on Monday, that way you will have them available to you during the week.
The following snacks are easy to prepare:
Nuts and seeds
Almonds, cashews, hazelnuts, pistachios, pumpkin- and sunflower seeds all boost energy. They are rich in magnesium which is needed to convert sugars into energy, as well as omega-3, zinc, fiber, monosaturated fat, and protein. However, limit the serving to no more than a handful at once as nuts are high in calories.
Fruits and vegetables
Fruits and vegetables are packed with of nutrients that promote the production of dopamine, and provide antioxidants that minimize inflammation, improve memory, and enhance mood.
Some easy to pack fruits are: apples, apricots, bananas, kiwis, oranges and pears.
These vegetables are great to snack on: cucumbers, cauliflower, cherry tomatoes and crump.
The following lunch menus combine the recommended carbohydrates, proteins, and healthy fats:
- Chicken and potato in oven
- Grilled lean steak or salmon filet with grilled potatoes and vegetables
- Home-made soups such as lentil soup or chicken and vegetable soup
- Kidney beans or peas with meat and rice (preferably brown rice)
- Moujadara combined with a bowl of salad
Mediterranean cuisine is considered one of the healthiest worldwide since most recipes includes olive oil, fish, whole grains, fruits and vegetables.
Arab dishes are mainly composed from protein and starches. Proteins come from animal products such as beef/lamb meat, chicken or fish, in addition to the plant-based proteins that are found in legumes and green leafy vegetables.
As for carbohydrates, they are found in potatoes, wheat, rice, bulgur and bread. Focus on whole grains since they are rich in fibers which help with digestion and to regulate blood glucose.
When eating a cooked Arab stew, combine legumes and cereals to obtain complete protein.
Have green leafy vegetables and legumes such as spinach, lentils, peas and beans
Use lemon instead of vinegar in salad dressings as vitamin C promotes iron absorption.
Drinks
- Avoid fruit juices even if they are fresh. Each glass of fruit juice contains the equivalent of 6 – 8 teaspoons of sugar and is low in fibers, vitamins, and minerals.
- Avoid sugary drinks such as juices and sodas and drink (mineral) water instead to help limit you sugar intake and keep you hydrated throughout the day.
- Limit yourself to three coffee beverages per day as a high caffeine intake can cause insomnia, fast heartbeat, upset stomach, high blood pressure and nervousness.
Use a good lunch box or bag that keeps food truly fresh and crisp, so you’ll truly want to eat it. The healthiest choices are stainless steel or glass containers. In case you do plan to use plastic containers, ensure that they are BPA-free. An insulated lunch bag will ensure that your food stays chilled until lunchtime.
Team up with a co-worker interested in eating lunch with you to avoid eating at your desk and consider taking a walk together after lunch.
Keep a drawer, shelf, or basket at your office stocked with a few supplies such as a small bottle of olive oil, salt and pepper grinders, chopsticks, and even a nice tray, set of silverware, and cloth napkin. This way you don’t need to bring these items on a daily basis and your lunch will be a little less mundane.
Packing your lunch and snacks for work is a great option when you’re working toward a healthier lifestyle, increased productivity, and money savings. It can be surprisingly easy to get into the habit.
