Carving out time for a nutritious lunch at work can feel like a losing battle.
Between meetings, deadlines, and a never-ending stream of emails, many of us succumb to the convenience of fast food. Or worse, Skipping meals All.
But no matter what your schedule is, a balanced lunch should be a priority. “Food is a biological need,” says New York City-based nutritionist Maya Ferrer. “This sounds simple, but we all act as if it isn’t.”
Skipping lunch causes your blood sugar to plummet, which can drain your energy, focus, and stamina, says Lina Begdace, RD, a nutritionist and associate professor of health and wellness studies at the State University of New York at Binghamton. Low blood sugar can also shift your mood “from happy and motivated to hungry and stressed,” she says.
So how do you make time for lunch, and what should you eat? We asked nutrition experts for their strategies, and our colleagues at The New York Times Cooking for some of our favorite recipes that are easy to prepare ahead of time.
It’s all about balance
Your goal for lunch should be to get the right mix of lean protein, healthy fats, and complex carbohydrates, which generally comes down to about 25 percent protein, 25 percent unsaturated fats, and 50 percent complex carbohydrates, says New Jersey-based dietitian Erin Palinski Wade.
“This framework will make you feel full and give you sustained energy, so your blood sugar won’t spike or crash later in the day,” she said.
Palinski-Wade says complex carbs (like those found in brown rice and whole wheat bread) are a better choice than simple carbs (like those found in white rice and white bread) because your body doesn’t “quickly convert them to sugar and use it up for energy.”
Complex carbohydrates are rich in fiber, so they don’t break down easily, move through the intestines more slowly, keep you fuller for longer, and provide a steady supply of energy.
Adding in lean protein sources (like grilled chicken, fish, or black beans) and unsaturated fat sources (like avocado, olive oil, or nuts) will further slow down digestion, helping you feel full and productive for the rest of the afternoon.
