With many of us now returning to the office, we are once again faced with the daunting task of packing fulfilling lunches that will provide us with the energy and nutrients that we need to get through the day.
Poor nutrition in the workplace has shown to have negative effects on concentration, performance, and decision-making skills, making it all the more important to carefully consider the types of food you’re bringing into work.
But what nutrients should you include? And how do you know if you’re getting the right amount of each in your lunch?
The answer is simpler than you think.
The key nutrients to incorporate into a healthy and balanced diet is one that is filled with complex carbs, healthy fats and most importantly, protein. But in a world where time is of the essence – and where one can easily gravitate towards supermarket packed lunches that are promoted as ‘healthy and convenient’ – you’ll find that many of these meals simply don’t contain the essential nutrients you need to reach these recommended levels.
To understand the importance of including protein-rich foods in our lunch, let’s take a look at how not getting enough can impact our overall performance, especially at work. Proteins, including foods like Tassal Tassie Salmon, contain B group vitamins and Omega-3 essential fats, which can help to support energy regulation, cognitive function and optimise immunity.
A lack of these essential nutrients can manifest itself in physiological ways such as increased hunger levels and cravings, and psychological ways such as loss of focus and the dreaded ‘brain fog’. These are key signs that dictate whether you should include more protein-rich foods in your next lunch break.
If you do feel like you need a little more energy to get through the day, try incorporating more high-protein foods, such as salmon, as the centrepiece of your lunch whilst also incorporating some healthy fats and carbohydrate-based foods in the mix too. This will ensure that your stomach remains satisfied and will give you longer-lasting energy to get you through to 5:00pm.
So what’s the plan of attack for next Monday? Aim for your daily lunch to include quality carbs, fats, and a source of protein, such as Tassal Tassie salmon, eggs, or a chickpea salad. This will give you the essential balance you need to help remain productive and energised for the entire week. For more protein-rich lunch box ideas, you can also include yoghurt, roasted chickpeas, sushi rolls made with Tassal’s Tassie Smoked Salmon and cucumber, Tassal’s Diced Salmon Middle Eastern Wraps or Tassal’s Salmon and Veggie Bites.
