Lunch is often rushed in front of a computer, or replaced by heavy or fried food ordered in. A few simple habits can make lunch more balanced and help you feel more alert in the afternoon.
Build a Balanced Plate
- Half the plate vegetables or salad
- A quarter protein such as dal, paneer, eggs, curd or chicken
- A quarter whole grains such as roti, brown rice or millets
- A small amount of healthy fat
Practical Habits
- Carry a home-prepared tiffin on most days
- Plan the next day's lunch the evening before
- Keep nuts or fruit for snacks
- Drink water through the day
- Eat away from your desk and chew slowly
When Eating Out
- Choose grilled, steamed or roasted over deep fried
- Ask for extra vegetables
- Share rich dishes
- Limit sugary drinks
- Avoid very large portions
For Employers
Provide drinking water, a clean eating space and healthier options in canteens and vending machines where possible.
Putting It Into Practice
Pick three days this week to bring a prepared lunch. Include a vegetable, a protein and a whole grain each time. Notice your energy in the afternoon and adjust. Consistency matters more than perfection.
Key Takeaways
- Balanced plates support energy.
- Planning makes healthy lunch easier.
- Eat without distractions.
Frequently Asked Questions
Is skipping lunch a good idea?
Regular meals usually help steady energy. Speak to a professional about special diets.
What if I cannot cook?
Choose simpler options such as dal, curd and fruit, or choose healthier takeaway items.
How much water should I drink?
Needs vary. Drink regularly and check urine colour as a guide.
Next Step
Learn more about workplace wellness at the RE-FIT corporate wellness page on refitcertified.com. This is general information, not medical advice.
Recommended Resources
Continue learning with relevant RE-FIT courses, programs, and publications.
