In a bid to keep the nation sated and stave off the dreaded afternoon slump, a top nutritionist has spilled the beans on what Britons should pack into their midday meals. Although many wax lyrical about the virtues of breakfast, lunch is not to be taken lightly—it’s a pivotal meal that powers people through the latter part of their day until dinner.
Eschewing sweet temptations for a substantial lunch high in protein, low in sugar, flavoured with savoury notes, and packed with double portions of vegetables could be the ticket to extended fullness. Moreover, the experts aren’t shy in advocating for ample hydration at noon, according to a Telegraph report.
Chatting with the publication, nutritionist Jenna Hope unpacks several vital components needed to supercharge your lunch hour. She advises: “You need plenty of protein and fibre as these take the longest to digest so you’ll stay fuller for longer. And you need a decent number of calories to stay full.”
Further to advising on lunch compositions, specialists have flagged another significant aspect of eating: pace. The race to refuel come lunchtime shouldn’t be a sprint; the speed at which grub hits the gut can greatly influence satiety and even impact mental wellbeing.
Velocity versus quality
Jenna cautions avid munchers about the risks associated with rapid consumption, highlighting the potential negative effects on psychological health, reports SurreyLive.
She cautioned: “Speed of eating will also affect this as there’s a delay between feeling full and feeling satiated. Eating faster can mean that your body hasn’t released the satiety hormones yet, but that doesn’t mean you’re not full.”
Alongside offering advice on the best lunches to consume, experts have also suggested what individuals should eat between meals for a quick energy boost and snack.
What about snacking?
While the temptation might be to reach for a packet of biscuits or chocolate, researchers suggest healthier alternatives that offer the same satisfaction without the negative health impact.
Nuts are a common recommendation, known for their energy-boosting properties and potential heart health benefits.
Harvard Health experts suggest that nut consumers may have a lower risk of heart attacks and heart disease compared to those who don’t indulge.
Referencing a paper published in the National Library of Medicine, one study observed: “Frequent nut consumption has been associated with reduced cardiovascular risk factors.
Compared to those participants who never or almost never consumed nuts, those who consumed nuts more frequently were older, had a lower BMI.”
While nuts could serve as a healthier alternative to other snacks, the Daily Express advises caution when making significant dietary changes. It is recommended to consult a GP or doctor to avoid any adverse reactions to the change.
