Office employees do not always have a free minute to have a normal lunch. But this daily ritual is very important for the normal functioning of the brain and the whole organism. Skipping your lunch break, burying yourself in a computer monitor and thinking about deadlines, you can not only get overworked, but also gastritis, stomach ulcers and obesity. To avoid such health problems, it is necessary to take care of lunch, even if there is a complete emergency at work. This is quite realistic if you take food with you from home. From healthy products, you can quickly prepare a delicious dish that will energize you for the rest of your working time. What exactly to put in your lunch box, the editors of estet-portal.com will tell you.
Lunch at work: how it should be
To many people, cooking every day, dragging brakes and eating right in the office can seem like a hassle. But it's worth it. First, you save money. After all, daily trips to cafes and canteens significantly "eat up" part of the monthly budget. And secondly, you can cook something that you really love very much, which will invigorate you, make your brain work and give you a feeling of satiety until the evening. What should an office lunch look like?
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There are several rules for a lunch meal:
• Diversify your menu. It must necessarily combine 3 main components: complex carbohydrates, protein and fiber. Complex carbohydrates keep you feeling full for a long time. They are found in whole grain cereals, vegetables, legumes, nuts. Protein fills the body with the energy that a person needs to work. There is a lot of protein in chicken, beef, fish, eggs, soy. And as for fiber, this component is involved in the digestive processes and helps the protein to be absorbed. It is contained in the same vegetables, unsweetened fruits, bran.
Pay special attention to vegetables that are rich in vitamins, minerals and fiber. Plant foods should take up half of your lunch box.
• Stock up on the workplace with nuts, dried fruits, bread and honey. These products stay fresh for a long time. They can save you from hunger if you didn't have time to have a proper meal or forgot your container of food at home. In addition to this, they are very beneficial for the body.
• Bring a bag of apples, bananas or other fruits with you. They are also suitable as a snack: both healthy and satisfying.
• Yogurt – another good snack option, especially if homemade with natural ingredients.
Which options for a work lunch should be avoided
Not every busy person has the desire to cook lunch for work. Therefore, many office workers make do with fast food. After all, it is very convenient: bought and ate. But in all kinds of hamburgers, cheeseburgers and fries, there is a danger to the body. The fact is that they are filled with trans fats and other chemicals. And this is a direct path to obesity, gastritis, slagging of the body, rashes on the face and other health problems. The same goes for sausage sandwiches.
Read also: Balanced nutrition: official dietitian recommendations
You can also not eat white bread, pizza, buns, chocolate, cakes and other foods containing fast carbohydrates. They saturate the body for a short time, after which the feeling of hunger visits the person again. He again reaches for this food and as a result gains extra pounds.
Also, don't take fish and things that spoil quickly with you to work. In the first case, you will only annoy your colleagues with her smell, and in the second – stay hungry.
Proper and balanced lunch for work: the best menu ideas
There are plenty of options for lunch. Some you can cook from the evening, others – early in the morning. Below we will consider what you can put in a lunch box:
• Rice with vegetables and meat. This is a fairly healthy dish, because there is a combination of protein with carbohydrates. You can easily prepare all the ingredients separately and then divide them into sections of the container, for example: boiled rice, pieces of stew or boiled chicken meat and green beans. Or you can do it differently: take stewed rice with meat, carrots, tomatoes and bell peppers with you.
Instead of rice, you can take buckwheat, bulgur, couscous or other cereals. You will also get a hearty meal.
• Salad. This dish cooks very quickly. Yes, and the benefits of it are no less. Choose products for him according to the season. So, for winter, the best option would be a salad of pickles and mushrooms, for autumn – from zucchini and tomatoes, for spring – from avocado, lettuce and celery, and for the summer – from young cabbage, cucumbers and greens. By the way, fruit salads with yogurt or honey are also healthy and satisfying.
• Soup. It turns out that such a dish can also be included in your lunch diet. It is necessary for the digestive system to work smoothly. Particularly satisfying is vegetable soup cooked in meat broth. The puree soup also worked well. It is convenient to carry such a dish in a special thermos.
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