For office workers who have to dine out at noon, what to eat for lunch has become one of those minor daily dilemmas. Where to eat? What to eat? And who to eat with? Experts say that lunch is the most important meal of the day—we need to use good food to reward our bodies that have worked hard in the morning, and we also need sufficient nutrition to allow our bodies to handle more than four hours of office work in the afternoon. How can you feel satisfied while also benefiting your health? Regarding lunch for office workers, those of us in the professional world need to understand the following health rules.
What to eat?
Besides the cozy restaurant at home, the first choice for dining is a restaurant. Office buildings are surrounded by various types of restaurants. Besides taste, which one is the healthiest choice?
Japanese cuisine: Experts believe that Japanese lunches are relatively healthy because they are low in oil and salt, and they provide high-quality protein from fish and shrimp, natural dietary fiber and trace elements from seaweed, and various vitamins from vegetables. Moreover, eating Japanese food doesn't make people overeat, which would reduce work efficiency.
French cuisine: If you like Western food, French cuisine is more recommended than American food. A survey shows that the portion size of meals in the U.S. and France varies greatly; a French-packaged yogurt is 82% smaller than an American one, and drinks in French restaurants are more than 50% smaller than those in American ones. That's why Americans are generally one or two sizes larger than the French.
Chinese cuisine: The wide variety of Chinese restaurants is also an option for us. As the season of autumn dryness approaches, restaurants featuring hot pot and barbecue are not as healthy as the well-balanced dishes with both meat and vegetables at a family-style restaurant.
Where to eat?
Don't rush through your lunch in front of the computer
Lunchtime is not only for replenishing your body's food energy but also a period for the entire body and mind to relax. Experts say you must leave your desk during lunch and take a 30-minute break for your body and mind. Additionally, eating takeout in front of the computer can easily allow germs from the keyboard to enter your stomach and intestines.
A restaurant that takes a 15-minute walk to reach
A restaurant that is a 15-minute walk away is your best choice! After a busy morning, temporarily leave the office chair that "traps" your hands and feet. A 15-minute walk before a meal can relax your tense nerves and is a great appetizer; a 15-minute walk after a meal can aid digestion and leave you more energetic when you return to the office.
tips: Try not to eat buffet for lunch
It's best not to eat at a buffet for lunch, because buffets most easily lead to overeating. If you have to, it's best to get yourself a small plate.
How to eat?
You should know that a healthy lunch has a corresponding nutritional ratio. Experts say that a "healthy" lunch for office workers should include the following:
One serving of a staple food: Carbohydrates. A serving of coarse grain bread, steamed bun, or noodles the size of a grapefruit;
Three servings of vegetables: Vitamins and dietary fiber. Primarily green vegetables, with a variety of colors being even better, and adjust the amount according to your individual appetite;
One serving of meat: Fish is the preferred choice, followed by shrimp and chicken, and then red meats like beef, lamb, and pork. The portion should be the size of a business card.
One fruit: Preferably an apple, or another seasonal fruit.
A handful of nuts: Walnuts, hazelnuts, almonds, etc., about 10-15 pieces is enough.
Order small portions, no matter what you order
Psychologists have found that when faced with food, people tend to eat everything they see in front of them, regardless of the portion size. Cleaning the plate is a psychological trait for most people. Therefore, the most basic principle for a healthy business lunch is to eat small portions, which ensures nutrition without overeating. Experts believe that food portion sizes will determine your body shape and even your health years later. The United States is a world-famous country with nationwide overweight issues, and one major reason is that the size of hamburgers in the 50s and 60s had doubled by the 90s. It's no wonder that the accompanying growth was in the average American body weight and their blood LDL cholesterol levels. What's surprising is that more than half of the food calories that made Americans collectively gain weight were consumed at business lunch tables. Another benefit of eating small portions at business lunches is that it allows us to have more variety in our daily food intake.
People who drink soup are healthier
Drinking soup is a good habit; it is nutritious and makes people feel full more easily. Especially clear soups, like Japanese miso soup, vegetable minestrone, and Spanish gazpacho, contain fewer calories and are healthier than thick soups. Additionally, a study from the University of Pennsylvania found that people who love foods with high water content, like cucumbers and tomatoes, generally consume far fewer calories.
It's best not to drink alcohol at lunch
As a rule, it's best not to drink alcohol at lunch. If you really want to, a small glass of wine is enough, or a small glass of beer is also acceptable. But the prerequisite is that you have time for a short nap before getting back to your afternoon work. Otherwise, the alcohol may make you inefficient for the rest of the afternoon, which is not worth it.
Use less salt and more vinegar, the principle for healthy seasoning
Many large salads are mixed with high-calorie dressings. When ordering, you can ask the waiter to dress it for you or make your own dressing with mustard, lemon juice, olive oil, and vinegar, because these dressings are much healthier than thick, creamy ones like Thousand Island dressing. Also, many stir-fried dishes in Chinese restaurants are quite salty. It's necessary to ask the server in advance to use less salt. The principle is to use less salt and more vinegar.
Who to eat with?
For professionals, lunchtime is both a pause and a continuation of work—of course, it's also a good opportunity for colleagues to get closer and maintain communication.
Notes on sharing meals:
Use serving chopsticks No matter where you eat or with whom, always ask the waiter for a pair of serving chopsticks or spoons. There's nothing to be embarrassed about; in fact, the person dining with you will be grateful to you for it in their heart.
Coffee OR Dessert? Decide later
The time for dessert and coffee after a meal is a good time for conversation. But it's worth reminding that you shouldn't order everything at once. Some dishes can be ordered later; maybe you'll have changed your mind after the main course. For example, a coffee might be more suitable for you than a dessert.
Talk about work? After the main course
Professionals like to talk about business over meals. Experts remind that for the sake of health, even when treating a client, it's best to first enjoy the food properly. After the main course is finished, it's not too late to discuss business during the coffee time. This way, everyone's lunch break can be more relaxed and healthier.