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Why it pays to make your own lunch

Save money, calories and boost your health with our guide to the perfect packed lunch…

If you eat healthily, you’re likely to be less dogged by the minor illnesses that can make life at the office particularly unpleasant, and be more able to fend off the major bugs that knock you out for a couple of weeks. By preparing a packed lunch either the night before or in the morning, you can make sure you’re getting the right nutrients.

What’s more, you’ll have more control over your weight as you’re unlikely to be tempted to go out for a calorie-laden meal with your colleagues, which will pile on the pounds – and you’ll have a good excuse not to. Of course, in these economically challenging times, making your only packed lunch will also save shelling out for a sandwich or more at a café or supermarket.

To makes sure you’re DIY lunch is healthy, bear in mind these four essential point:

•    Remember, a packed lunch is one of your main meals of the day and so even though it may feel less important than a ‘sit down’ meal, it needs to be just as balanced and nutritious.

•    Try to include four basic elements: 

1. A protein food – try salmon, tuna, chicken, turkey, lean roast beef, Quorn products or pulses such as humous.
2. A low GI carbohydrate like a tortilla wrap, a pitta bread, pasta or rye bread. 

3. Some dairy food like a yoghurt or fromage frais or a skinny cappuccino after your lunch.
4. A serving each of vegetable and fruit like some cherry tomatoes and an apple.

•    Fill up with protein: 
If you always feel ravenous mid-afternoon, try increasing the serving size of protein in your packed lunch and reducing your carbohydrate. This combination may also help you to concentrate better during the afternoon ahead.

•    Always have some fluid at lunchtime: 
Getting dehydrated is common in heated and air conditioned environments. It can make you stressed, snappy and easily distracted. Try to have a big glass of water in addition to your usual drinks of tea or coffee to keep fluids topped up.