Lunch is a crucial part of our daily routine because it reminds us that half of the day has passed and it’s time to refuel. It also provides the energy we need for the remainder of the day. Lunch raises blood sugar levels in the middle of the day, helping us maintain focus throughout the afternoon. For kids, lunch is even more important as it supplies the essential vitamins and nutrients needed for the day.
But in our busy lifestyles, are we really doing justice to our midday meal? Are we managing a balanced diet, or simply eating to satisfy hunger? Well, here are 10 Healthy Lunch Tips to help you get the most out of your meal!
- Follow the “My Plate” Rule:
The “My Plate” rule illustrates the ideal way to have a balanced diet. It includes all 5 food groups and represents the perfect portion size for each group.
- Simplify your diet plan:
Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of colour, variety, and freshness. - Try Green Peas Pulao with Bottle Gourd (Lauki) Raita:
A half-cup of Green Peas Pulao served with Bottle Gourd (Lauki) raita is a great alternative to plain boiled rice and pairs well with any main course, whether vegetarian or meat-based. You can also try brown rice, which contains more fibre, and has a lower Glycaemic index. - Include a variety of flattened breads or Rotis:
Incorporate different types of rotis throughout the week. Try using flours such as Ragi, Bajra, multigrain wheat and/or buckwheat to add more nutrients to your meals. Pack the rotis in a cotton cloth to retain freshness. - Add a Small Milk-Based Drink:
Include a small milk-based drink like curd or buttermilk with your lunch to introduce probiotics for a healthy gut. If you’re taking to work, freeze it overnight, wrap it in a cloth, and carry it along the next day. This prevents souring and keeps it chilled enough to enjoy. - Lean on Protein:
Adding protein to your lunch has two benefits: it takes longer to digest, helping you avoid hunger pangs, and it helps build and maintain muscle mass, boosting metabolism and turning your body into a calorie-burning machine. - Make the Meal Fiber-Rich:
Salads are just as important as other food items, though we often neglect them. They’re a natural way to add fiber, which helps with weight management and also help you avoid the trap of eating high calories in the meal. Most importantly, salads are not boring. Only cucumber and tomato is not a salad. We can create very tasty and healthy salads with other fruits, vegetables, seeds and legumes as well. - Grease your Chapatis with ghee:
If you’re packing chapatis in the morning, grease them with a bit of ghee. Ghee, in moderate quantities, is a nutritional powerhouse that promotes gut health. Plus, greasing chapatis with ghee keeps them fresh. - Treat your sweet tooth:
Satisfy your sweet cravings with small portions of jaggery, dark chocolate, yogurt or granola. These healthier options not only please your taste buds but also add valuable nutrients to your diet. - Avoid Distractions and practice Mindful Eating:
Avoid eating in front of a TV or using your mobile phone at the lunch table. These distractions can lead to overeating or improper chewing of food. Instead, enjoy your meal with family or friends, engage in healthy conversation, and recharge for the rest of the day.
We hope these healthy lunch tips help you add more value to your meals! Make your lunch healthy and, in turn, make yourself healthier! What do you usually eat for lunch? Share it with us in the comments below! For more tips speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.
#BeTheForce
Super….great recipe for a nutritious, healthy lunch