Like all balanced meals it’s important to try and eat a variety of foods which will give you: carbohydrate for brain fuel, protein for alertness, a little fat to provide us with fat-soluble vitamins and essential fatty acids. On top of this we need a smattering of micronutrients (vitamins, minerals and phytochemicals) to keep us optimally nourished.
What you eat for lunch can either boost energy levels or leave you feeling sleepy and easily distracted. Lunch, comprising carbohydrates with a low GI (brown bread, brown pasta, chick peas, beans) and foods high in protein (meat, eggs, fish, cheese), appears to produce greater alertness and more focused attention than high fat lunches. Protein-rich foods also trigger the sensation of fullness faster than fatty foods. This means that eating some protein at lunch can help to keep hunger at bay until dinner.
So, even if you can only manage a 15 minute break, take it! You’ll be much more productive at what you’re doing in the afternoon and your body will thank you for it in the long run.
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1. Avocado pear
Many slimmers shy away from avocados, but, calorie for calorie, they offer a super array of nutrients. The avocado is rich in potassium for a healthy blood pressure and the antioxidant Vitamin E which keeps nerves and skin healthy. It contains protective monounsaturated fats similar to those found in olive oil which help to protect against heart disease and certain cancers. It also contains Vitamin B6 which may help with mood swings before menstruation.
TIP
If your avocado is not quite ready to eat, help it ripen more quickly by putting it in a paper bag with an apple.
2. Sardines and salmon
Fresh oily fish with dark flesh such as mackerel, tuna, sardines and salmon are the most concentrated sources of protective omega 3 fats which help to prevent our blood from clotting and keep our heartbeat regular. Canned sardines and salmon are good sources of protein and calcium as long as you eat the bones! The canning process can result in loss of omega 3 oils in tuna.
3. Cheese
Cheese is a good source of protein and an excellent provider of easy-to-absorb calcium. It is also an important source of zinc and Vitamin B12 for vegetarians. On the down side, many types of cheese are high in fat, so moderation is the key. Luckily hard cheeses such as Parmesan have strong flavours and shaving the cheese with a potato peeler makes it go a bit further. Cheddar is approx 35% fat, camembert/brie 26% fat, ricotta 11% fat and cottage cheese 4% fat or less.
4. Hummus
Made from chickpeas, hummus is a great source of protein and soluble fibre. This helps to lower harmful cholesterol and protect against heart disease. Chickpeas also contain potassium which can help control blood pressure, as well as folic acid which helps to lower homocysteine levels. High homocysteine levels increase the risk of heart disease and stroke.
5. Tomatoes
Tomatoes just blush with goodness! They are good sources of Vitamin C and beta-carotene and are by far the richest source of the antioxidant lycopene. A low lycopene level is associated with prostate cancer. Tomatoes contain other phytochemicals which, together with their lycopene levels, make them an important weapon in the fight against cancer. This is one case where processing can actually enhance the availability and absorption of nutrients. So enjoy a fresh tomato as well as a little salad tomato dressing, tomato purée, tomato soup or even tomato sauce!
6. Green Leafy Salads
These superfoods are packed with Vitamin C, beta-carotene, folic acid and fibre. Leafy vegetables such as spinach are also rich in lutein and zeaxanthin which are two antioxidants called carotenoids. High intakes of these protective phytochemicals may reduce the risk of age-related macular degeneration, the leading cause of blindness in people aged over fifty. Unfortunately the oxalic acid in spinach binds to its iron and calcium and neither of these two minerals are well absorbed from salad leaves.
7. Bean salads
Beans and pulses are naturally low in fat and contain no cholesterol. They are useful providers of many minerals and trace elements as well as protein. Beans contain soluble fibre and have a low GI so they can help you maintain a stable blood glucose level and keep you feeling fuller for longer after lunch. There’s a growing variety of dried or canned and ready-to eat bean salads available in supermarkets and health stores.
8. Sprouts
Sprouts are concentrated sources of plant enzymes, vitamins, minerals and phytochemicals such as gluconasturtin which may help smokers fight cancers. They are actively growing seedlings and therefore retain more of their nutrients than other vegetables which start to lose their vitamin content as soon as they are picked. You can buy them as ready-to-eat mixes of broccoli, alfalfa, clover and radish or you can sprout them yourself at home. You can add them to salads, sandwiches and stir-fries.
9. Couscous
Couscous is a convenient, low fat source of energy. It contains a little iron and other minerals. Quick and easy to prepare (just add boiling water or stock), chopped vegetables and lots of herbs can be added to create a low fat, high fibre meal, rich in antioxidants, in minutes.
10. Water/Juices
We need water to get rid of waste from the body, to control our core temperature and to replace losses from breathing and sweating. In our moderate climate, we need about 8–11 glasses a day depending on the weather and how much exercise we take. If you don’t have time to think about consistently re-hydrating during the day, try to get into the habit of drinking water before or after lunch. |
