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Digital Subscriptions > Healthy Food Guide > September 2016 > Your guide to HEALTHY EATING at WORK

Your guide to HEALTHY EATING at WORK

IT’S EASY TO MAKE poor lunch choices when we’re busy, stressed and hungry. But stock up wisely and plan ahead and you’ll have nutritious DIY options. Turn the page for my simple solutions.

How to eat healthier: PART 4

BREAKFAST IS USUALLY BILLED as the most important meal of the day, but where does that leave lunch? Having a nutritious, filling midday meal is just as crucial if we’re to function effectively until dinner time without snacking or grazing our way through the afternoon.

No one functions well on an empty stomach. If you’re stuck in an office all day, chances are you’ll have started thinking about lunch long before elevenses. And if you work in a large town or city, you’ll probably be surrounded by quick meal options to satisfy those cravings. The problem is, these quick-fixes can easily rack up to £50 a week – more when you add coffees, snacks and treats to the bill.


Supermarket meal deals may seem cost effective, but they often encourage us to make bad choices and consume the empty calories in crisps, chocolate bars and fizzy drinks. By mid-afternoon, we feel hungry again as we slide into an energy slump.

So it takes a bit of preparation to keep your wallet, your waistline (and, potentially, your colleagues) happy. Over these pages, I’ll show you how to create simple, flavour-packed lunches that will keep your energy levels stable and concentration on point, so you don’t feel the need to reach for high-fat, high-sugar fixes.

PASTA SALADS are a great make-in-bulk lunch option, but avoid tossing them in creamy or oily dressings and plump for a tomato salsa instead. Mixing in a few handfuls of crunchy leaves will add texture and filling fibre.

SALADS Leaf and veg-only salads are low in calories, but without a protein source they won’t do much to satisfy hunger. Adding boiled eggs, canned tuna or cooked prawns will keep you fuller for much longer.

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About Healthy Food Guide

Give your lunchbox a makeover this month with our 35 ideas for healthy eating at work. We shine the spotlight on sugar and give you easy everyday ways to cut down, and explore the lesser-known eating disorder of binge eating. Plus, discover our nutrition guide to non-dairy milks and cook your way through Mary Berry's healthier Sunday lunch. All in September's Healthy Food Guide magazine.