Lunchtime- More Than Just Food

Mom Knows Best

As we stated in our previous blog post, Mom always told us that “breakfast is the most important meal of the day”. Well Mom also made sure we ate lunch. Everyday she packed our lunch including snacks in our He-man, Star Wars or Hello Kitty lunch box.  

Planning lunch can be difficult for many of us.  We skip lunch, eat it quickly at our desk or grab fast food/unhealthy snack. This blog post will discuss some lunchtime bad habits and then focus on making healthier lunch choices.

Bad Behaviors

Many people skip lunch because they get too busy at work and I'm pretty sure we all know someone who eats only once or twice per day. Most likely their body isn't in great shape and they are unaware of the harmful effects this has on the body.

Skipping Meals

Skipping meals during the day can cause overeating in the evening, resulting in harmful metabolic changes in the body. When you skip a meal your fasting glucose levels increase, which causes your metabolism to slow down and cling to fat. According to the American College of Endocrinology, if this behavior continues long-term, it could lead to diabetes. 

Desk Dining

Another bad habit is eating quickly while working. According to the Business Dayton Journal, a new survey reveals that fewer than half of all employees leave their desk to take a lunch break each day, and one out of every five workers polled said if they do take a lunch it is eating at their desk. What's the harm in that, you're eating lunch right? Let's face it; it's hard to enjoy lunch if you have to eat in a hurry at your desk.  

Desk dining means that you are probably eating while distracted and your brain does not register that your body is eating. "Eating at your desk encourages mindless eating, and overeating," says Susan Moores, RD, a spokesperson for the American Dietetic Association. Most cultures take a mid-day meal to enjoy food as well as a physical and mental break. 

Eating on the Fly

Under constant stress, your body will start to crave rich and sugary foods.  That is why many people end up going to the pizza parlor down the street or grabbing a donut from the vending machine in the office.

We all know that this behavior will end up having long-term health consequences. On the other hand, taking time away from your desk may go a long way toward relieving stress and boosting energy.  Now you need to plan ahead and apply basic rules for healthy eating.

Meal Planning

"By failing to prepare, you are preparing to fail." Benjamin Franklin.

Planning and preparing meals means carving out one or two hours a week. Just like bad behavior can become habitual, so can good habits. Prepare your lunch and snacks at night. Maybe use dinner clean up as a time to make your lunch with the night's leftovers. If you are a parent, make your lunch at the same time you make your children's. Our family uses the Mr. Lids containers to pack our meals and snacks, this way we can eat balanced hot meals. 

Lunch doesn't have to consist of a sandwich, salad and fruit. Make complete meals you will actually enjoy and keep you satiated. Most of time we eat leftovers from dinner, or since sandwiches are not my favorite, I grab something prepared in the refrigerator section of the grocery store such as a quinoa salad. No matter what food category/diet you consider, it is essential you understand you need a balance of fat, carbohydrates and protein to live well.

What To Eat

Fats
We all need fat and there are three main types: saturated, monounsaturated and polyunsaturated.  The right fat is good!  It coats our cells, joints and keeps our brain functioning.  Every fat or oil contains a mixture of all three, which you need to be healthy. You can get adequate amounts in seed, nuts, fatty fish, avocado and oils.

We should aim to get between 25-35% of our calories from fat. However you should treat trans fat like the plague! If the food has a shelf life of 60 years like the Twinkie, imagine what it can do to your insides.

Fiber
Fiber-rich carbohydrates are also necessary for our body's main source of energy and metabolic boost. Without it our muscle tissue will break down and our brains would turn to mush. We should aim to get 45-65%of our daily calories from carbs.

Avoid processed carbohydrates and eat fresh vegetables and fruits. If you eat grains such as rice or bread, remember they are calorie dense, meaning it has a large amount of calories for the amount of space it takes up. You can easily inhale a large portion without realizing it. It's better to eat calorie dense carbs during breakfast or right after workouts to make use of the energy source. Try to stick to veggies and some fruit the rest of the day.

Proteins
Last and not least, why are proteins so important?  Proteins are essential for forming bones, collagen, cartilage, fuel, stabilizing blood sugar, helping control weight, and are responsible for building, repairing and maintaining muscle tissue.
We should aim to get 10-35% of our daily calories from protein.  

Although protein is important, people go overboard and take in too much. This can cause an increase of fat, toxins in your kidneys and you can lose muscle and bone calcium as well as muscle weakness. Healthy proteins come from many food sources whether you eat meat, are a vegetarian, vegan, gluten free or on a paleo meal plan.  

Here is a sample list: eggs, milk, meat, nuts, beans, avocados, dates, figs, bananas, cherries, apricots and grapes.  There is something for everyone, just keep track of the amount you consume.

For some inspiration on what to make for lunch check out these kids' recipes from the second annual Healthy Lunchtime Challenge & Kids' "State Dinner". This annual event is sponsored by Epicurous and Michelle Obama.

Where to Eat
Vow to yourself that you will get up from your desk to eat. Walk to a bench down the street, sit at a conference room table or eat with some colleagues. Take 15 to 30 minutes to eat and chill out.

If you are at home, eat with the TV and computer turned off. Enjoy the time with your family to share both food and ideas.

In the End

So what did we learn? Never skip meals, step away from your desk, plan your meals or grab a healthy, balanced, prepared meal, exclude trans fats, always eat healthy fat, fiber rich complex carbohydrates and healthy proteins.  Our bodies function best when we eat healthy and balanced meals every two to four hours.

"Eat like a king in the morning, a queen at lunch and a pauper the rest of the day." Adelle Davis

What lunchtime recipes or tips do you have to share?