So what’s for lunch?

What should you be eating for lunch?

How many times have you survived the rigours of a working day on a cup of coffee and a snack bar? The chances are by the afternoon you lose concentration, lack energy or worse still, feel sick.

If you skip meals in an attempt to lose weight you may find it has the opposite effect. 'Metabolism slows down because the body thinks it is being starved,' says Maria. 'Rather than losing weight, the metabolic rate will become so slow, the body will stop burning fuel.'

When to eat lunch?

Eat lunch regularly between around 12 and 1pm. If you leave lunch until late afternoon, you are likely to become over-hungry.

This can lead to picking and snacking on high sugar and fat foods such as sweets, crisps and cakes. Apart from piling on the pounds, these foods carry little nutritional value.

Nutritionist Vicky Edgson swears by the old proverb: Breakfast like a king, lunch like a queen and dinner like a pauper. 'If you bombard your body with starchy foods in the evening, you are physically less active and food will be stored as fat,' she says. 'This can create every woman's nightmare - pockets of cellulite.'

What to eat for lunch?

When you eat the right kind of food at lunch, it’ll help you stay full and alert throughout the afternoon. You won’t be as tempted to snack, and you’ll feel more energized. But healthy lunch can sometimes be a little hard to plan for and figure out. 

One main ingredient to be included in your lunch should be protein. 

Why Protein?

Most people are actually protein deficient for much of the day, with muscle synthesis at less than maximal levels. The large amount of protein eaten at dinner is mostly wasted because the body can't use so much at one time. For the body to best use the protein we eat, we should shift our consumption from dinner to the daytime, increasing our portions at breakfast and lunch and decreasing them at dinner to provide a steady amount over the course of the day.

There are many conditions that would benefit from a higher protein intake, the most important of which is probably healthy aging; after all, we're all getting older! More health benefits of eating the right amount of protein throughout the day:

• Protein affects how full we feel and how well we manage our weight.
• More even distribution of protein throughout the day is linked to chronic disease prevention, preservation of lean body mass and bone health.
• Protein boosts the effects of exercise by helping the body more effectively make muscle, which is of interest to athletes, of course, but it's also important for the elderly to prevent muscle wasting.
• Protein is also great for bones. When people think of osteoporosis, they tend to think of calcium, but protein is also key in maintaining strong bones. Strong muscles, which are made of protein, help support healthy bones.

The solution? Shift that big protein load from dinner to breakfast and lunch. Instead of eating 10 grams of protein for breakfast, 15 for lunch and 65 for dinner - try to eat about 20 to 30 grams for each meal.

Here is a sample set of menus for the day. Try any of these ideas, along with plenty of the fruits, vegetables and whole-grains you enjoy eating.

Or!

You can go for the more convenient option and get it all in one!

HEALTHY LUNCH

Take a Formula 1 Shake if you're controlling your weight. It’s calorie-controlled and high in protein which builds lean muscle mass. Plus it helps to balance your energy levels which can avoid unhealthy snacking during the day.

Life is about choices. Some we regret, some were proud of. Some will haunt us forever. So Choose wisely and make it count! 

Until we read again. Whoop Whoop!