In a busy working life, lunch can be quite a challenge with only about 10 minutes to rush out, grab something quick and easy and then head back to the desk to eat it. If you’re feeling that you deserve something substantial after a tough morning, opting for a carb-heavy lunch can be a serious temptation. Picking the wrong lunch sets you up nicely for the dreaded mid-afternoon slump that leaves you sleepy, unable to concentrate and desperate for a quick energy fix from the cakes and cookies that abound in most office environments.
The single biggest mistake that people make at lunchtime is having too little protein, whether they’re virtuously tucking into a leafy green salad concoction or working their way through a hefty baguette sandwich. While meat and fish are excellent sources of protein, it also comes in a range of other guises such as egg, lentils, chickpeas, beans, quinoa, dairy products, nuts and seeds – there are lots of protein options to choose from.
Chewing your food properly triggers the release of digestive enzymes in saliva
Protein is hard to digest and helps to slow down the release of carbohydrate in the body, ensuring sustained energy and helping to reduce mid-afternoon sugar cravings. Eating sufficient quantities of protein can also directly help with weight management. All protein foods contain fats as well, and this is a combination that helps to trigger the satiety mechanism in the body, which tells you that you’re full.
Taking the time to eat your lunch mindfully rather than with one hand on the keyboard and both eyes on the screen can also make a major difference to your wellbeing in the afternoon. Chewing your food properly triggers the release of digestive enzymes in saliva that break down carbohydrates and help to generate the satiety response, and it also ensures that large lumps of unchewed food don’t pass into the stomach causing bloating and indigestion.