Lunch should not be too heavy; it is important to eat slowly and avoid high-fat foods that can impact work performance.
1. Fast Food Group
a. Boxed Meals: Most foods are fried, grilled, or stir-fried following the “three highs and three lows” principle, meaning: high in calories, high in fat, high in protein; and low in fiber vitamins, low in vitamin C, and low in minerals.
This type of lunch is high in energy and fat, which can lead to obesity and vitamin deficiencies.
Solution: Try to choose lower-calorie options by increasing the amount of vegetables, replacing sugary drinks with green tea, or adding some vitamin-rich fruits like tomatoes and cucumbers after meals to supplement fiber and vitamin C for the body.
This eating style should not become a fixed habit.
b. Chinese-style Meals: Most meals are steamed, boiled, or stir-fried, resulting in lower oil and energy content. There is a larger portion of rice and less food overall, especially with fewer vegetables.
Solution: Follow the “three choices”: choose clean places to eat, choose balanced cooking methods, and select more vegetables than meat. If food choices and preparation methods are not considered, it can easily lead to an imbalance in the body.
2. Noodle Meals as Lunch Replacements:
In fact, the body requires adequate nutrition, especially vitamins and minerals. Eating noodles with too few vegetables and insufficient protein can lead to malnutrition and weakened immunity over time.
Solution: Add more vegetables and vitamin-rich fruits, or ensure that dinner compensates for any nutritional gaps. Instant noodles should not be a long-term meal option as they are often steamed and dried, significantly reducing their vitamin content. If possible, include yogurt and milk to supplement protein and minerals.
3. Group Meals:
These are typically found in factories or businesses with canteens, where meals are eaten during scheduled shifts to ensure production hours. The quality of this type of meal is often poor, lacking in nutrients, monotonous, and served in bulk, often with little care.
Solution: Group together to vary the menu, making meal times more diverse. For dinner, consider lighter meals while ensuring adequate nutrition.
4. Pre-ordered Meals:
This refers to those who order meals by phone to be delivered at a set price.
Meals served this way often do not meet personal preferences, with inconsistent taste, high fat content, less fresh food, and occasionally even spoiled items.
5. Self-catered Meals:
This involves bringing your own meals to work, which can save money but may be inconvenient. Since food is eaten at lunchtime, it might be cold and spoiled, potentially leading to food poisoning.
Five Factors for Healthy Lunching:
– Avoid eating too much at lunch to prevent adverse effects on afternoon work.
– Maintain an appropriate eating speed; lunchtime should not be shorter than 20 minutes.
– After eating, do not sit for too long; move around to aid digestion.
– Avoid high-fat foods with excessive energy content.
