How to Eat Healthy for Lunch

Little time over lunch? All the more important is a healthy meal!

At your desk, quickly munch on a slice of pizza and wash it down with a Coke while you check the latest emails. You know: that's not ideal!

For our well-being and performance, it is important that we eat healthy. What we eat has a significant influence on our concentration and stamina.

With these 6 tips, you'll eat your best even on a short lunch break:

1. Do not forget to eat breakfast

A healthy lunch starts in the morning, with breakfast. If you eat a balanced, high-fiber morning meal, you can easily last until noon. You won't get hunger pangs, and at noon a healthy light meal will be enough.

2. Eat more protein and fiber than fat and carbohydrates

A healthy diet is characterized by low fat and carbohydrates. It is rich in proteins, vitamins and fiber. At lunchtime, therefore, opt for salad, lots of vegetables, whole grains and legumes, or lean meat. For dessert, try an apple rather than a cake. This will keep you full until the end of the day.

But don't cut out carbohydrates completely, your brain needs them. When it comes to fats, you prefer vegetable fats to animal fats.

Sensible Foods for a Healthy Lunch

Tastes vary, but in this list you are sure to find foods that you like and that will keep you healthy:

  • Potatoes
  • Rice
  • Vegetables, also in soup form
  • Salad
  • Legumes like chickpeas or lentils
  • Whole grain bread
  • Whole grain pasta
  • Couscous
  • Quark
  • Yogurt
  • Eggs
  • Fish
  • Chicken
  • Nuts
  • Fruits

3. Eat enough

Eat your fill at lunchtime. This will help you avoid a rumbling stomach and a drop in performance in the afternoon.

4. Do not snack on sweets

If you still have a hunger attack, better not reach into the drawer with the chocolate bars. A snack is OK. But if it's a sugar bomb, you'll only be happy for a short time. You'll be hungry again in no time. It's better to go for fruit and nuts. If chocolate, then dark chocolate with little sugar.

What feels like hunger is often more like thirst. Then a glass of water or tea helps.

5. Cook yourself

Home-cooked food is generally healthier than pre-made food. If you cook a little more in the evening, you'll have a healthy and tasty lunch the next day. And you save money, too.

6. Drink water or tea

It's best to drink water or unsweetened tea with your lunch. This quenches your thirst and contains no unnecessary calories.

More Tips for a Relaxing Lunch Break

With the following tips for the lunch break you can additionally increase your well-being:

  • Take at least half an hour. For a normal eight-hour workday, this is even required by law!
  • Don't eat at your desk or workstation, and never do any work during your lunch break. This is to eat and switch off from work.
  • Eat in a social circle with your work colleagues.
  • Get some exercise over lunch. Take a short walk or do some relaxation exercises. A short nap also works wonders.

Exceptions Are Allowed

Can you sometimes just not resist the Wiener Schnitzel and the Black Forest Gateau? It doesn't matter if it remains the exception.

Enjoy your meal!


Hansjörg Schmid

Hansjörg Schmid

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