Save time and use your lunch break to move around 

Making your own lunch box might need a bit of forward planning. But in the long run it can save you time and be rewarding for your health in more ways than one. Besides ensuring that you and your gut bacteria are fed tasty and nutritious food, you can use your lunch break to take a walk and breathe fresh air. Fresh air, movement, and daylight can help to reduce stress, among other things, which is important for your gut flora to stay strong. Studies have also shown that people who eat a home-cooked lunch tend to have a lower BMI as well as consuming healthier foods like fruits and vegetables. 

Avoid the energy drop in the afternoon 

A common problem that a lot of people experience in the afternoons is feeling tired, craving something sweet and being hungry just a couple of hours after lunch. This is often connected to blood sugar which in turn is affected by gut bacteria. A low-fibre lunch that contains a lot of animal fats, fast carbohydrates, and very few vegetables can cause a drop in your blood sugar. This causes tiredness and a sugar craving since the body wants to get the blood sugars back up to normal levels again quickly. 

To avoid this energy drop, your lunch needs to include nutritious sources of carbohydrates, proteins, and fats, as well as ensuring the gut bacteria get plenty of fibre to work on. A well-balanced lunch can therefore contribute to stabilising your blood sugar, mood, and energy levels. 

A balanced and nutritious lunch box should include: 

• Vegetables – Vegetables should make up the majority of your meal. They contain plenty of plant fibre and antioxidants that are an important part of an anti-inflammatory diet. Fresh plant foods also contain lots of vitamins and minerals which are needed to keep the body healthy and strong. Fill your plate with green leaves and colourful vegetables such as red cabbage, peppers, beetroots, carrots, tomatoes, and asparagus. Try to vary things and adjust to match the season. 
• Slow carbohydrates – This type of carbohydrate has a milder effect on your blood sugar (compared with fast carbohydrates, such as pasta and white bread, for example) which means that you avoid the energy drop after lunch and instead you stay energised and stable throughout the rest of the afternoon. Examples of slow carbohydrates are root vegetables (potatoes, sweet potatoes, parsnips, etc.) which have been cooked and allowed to cool. As well as quinoa, durra, amaranth, and buckwheat. These can easily be prepared in bulk at the beginning of the week or during the weekend to save time. 
• Protein – Protein makes up the building blocks of your body and also contributes to an increased feeling of fullness. Plant-based protein sources include, for example, lentils, beans and chickpeas. But also different types of seeds. Cereals contain some protein, such as hemp seeds, chia seeds, and quinoa. Among the animal protein sources, wild-caught fish is our favourite. Red meat should be limited to 300 grams per week. 

• Fats – healthy fats are important for the body to be able to manufacture different hormones and for fat-soluble vitamins such as A, D, E and K to be absorbed, among other things. However, it’s important to get the right fats in moderate amounts. The Swedish National Food Administration recommends around 70 g of fat per day for women and around 90 g per day for men. Avocados, olives, nuts (almonds, cashews, walnuts, etc.), oily fish and seeds (pumpkin, sunflower, chia, hemp, etc.) are some examples of sources of fats. Try to use real food as a source of fats, rather than processed products. 

What to do 

Start by filling at least half of your food box with mixed vegetables, preferably fresh to maximise the nutrient content. Then you can add your choice of carbohydrates, protein, and fat sources, choose one of each or combine different ones. For example, you can mix spinach, lightly-steamed broccoli and red peppers (vegetables) with boiled quinoa (a carbohydrate which is also high in protein) and chickpeas (protein). Then add in some avocado and sprinkle a few extra seeds and nuts (fats) over your food and your meal is complete. 

Also keep in mind that certain foods are a combination of different macronutrients (carbohydrates, fats, and proteins) which helps towards a more complete meal. Some examples of this are hummus, which is a good source of both protein and fats. And quinoa, which is a nutritious combo of carbohydrates and proteins. 

Last but not least, it’s important to remember that plant-based food is often lower in calories than meat and dairy products. So, make sure to eat enough and increase the size of your meals if you feel you’re still hungry.