Everyone is probably aware of the fact that breakfast is the most important meal of the day, and also everyone probably knows which foods are best to eat in the morning and why. However, nutritionists agree that lunch bears the same significance as breakfast, so fast-paced lifestyle shouldn’t be an excuse to disregard lunch in a way most people does – getting satisfied with some calorie-dense foods, yet low in nutrients. Rolls, leafy pies, hot sandwiches, candy bars and similar fast food meals shouldn’t be our first choice, and especially not if we are at work. Skipping lunch is not that rare either and this is also a bad decision since hunger not only makes us weak and nervous, but reduces our concentration in the end affecting productivity too, because our brain cells draw all its energy from glucose, so when our sugar level drops, we simply cannot “function” normally. Still, this doesn’t imply we should take some chocolate and the problem is solved, instead, we should opt for those carbohydrates that degrade slowly thereby ensuring our brain has enough energy to “do his best” for much longer than it would with the so-called bad carbs.
Just by following a couple of tips, you can help yourself not to starve at work but also do your best while being there. For instance, a sandwich may not be a bad choice if it is carefully made, meaning you can choose integral bread over white, which in addition contains more proteins and fiber than white bread. Also, instead of cheap pastrami take some lean meat like turkey, chicken fillet or cooked ham, but make sure these meat products contain as less salt and additives as possible. Instead of smoke-dried meat products, you can put leftover grilled chicken from yesterday’s lunch / dinner in your sandwich as well. Moreover, if you happen to have a fridge at your work, you can always prepare healthy salads before work that you’ll store there and eat at the lunchtime.
Another thing you should pay attention to is the packaging of your food. Plastic dishware, especially those with separate sections for different foods are very handy. Search for the one with three sections at least, and fill the biggest with vegetables, middle-sized with complex carbs and proteins, and the smallest section is for foods that contain healthy fat such as nuts. The basic idea of this meal planning is to eat the smart way, i.e., get rid of your old, unhealthy habits and give up of those high-calorie foods which will bring you nothing more but the calories (contained in sugar, salt, various additives etc.) and replace all that with those foods that will satisfy not only your hunger and provide your body with a wealth of nutrients, but it’ll give pleasure to your boss also, particularly after seeing you’re happier and improving performance at your job.
Translation: G. Dujmović