Eating lunch at your desk can lead to weight gain! Here's how to have a healthy and slimming lunch.

Introduction: Lunch can be a time for relaxation for office workers. Many people like to eat lunch while watching videos on their computer. In fact, this habit can easily lead to obesity. Today, the editor will teach you how to have a healthy and slimming lunch.

1. Don't eat lunch in front of your computer

Many people still sit in front of their computer screen during lunch. This habit doesn't allow the body to stretch properly and can more easily lead to obesity. Office workers have a very short lunch break, usually only half an hour to two hours. Many people don't make full use of this time, preferring to shorten their meal time to chat or sleep.

Eating lunch in front of your computer can easily lead you to eat quickly and unknowingly. Eating too fast can burden the gastrointestinal tract, which is not conducive to the body's digestion and absorption of food nutrients, thereby affecting the normal performance of mental or physical work in the afternoon. If you eat too much, it will prolong the time the brain is in a state of ischemia and hypoxia, which will also affect work efficiency in the afternoon.

Fruit and Vegetable Salad

2. Choose a restaurant that is further away

If time permits during lunch, eating at a restaurant further from the office is more beneficial to your health. It not only allows your eyes to change the environment, but also increases opportunities for walking and stretching. Generally, a 15-minute walk can burn the equivalent of the calories in one or two bowls of rice.

3. Reasonably distribute the time and amount of food for the three meals

The time for the three daily meals should be relatively regular. Generally, breakfast is best scheduled between 6:30-8:30, lunch between 11:30-13:30, and dinner between 18:30-20:00. The time for breakfast should be 15-20 minutes, while lunch and dinner should be about 30 minutes. It should not be too short or too long. When eating, you should chew slowly, not wolf it down. Eat your three meals on a regular schedule and in reasonable portions; don't skip meals or overeat.

The food for the three daily meals should be distributed reasonably. Generally, the energy provided by breakfast should account for 25%-30% of the total daily energy, lunch 30%-40%, and dinner 30%-40%. The amount of various foods can be adjusted according to energy needs.

Tuna Seaweed Egg Roll

What nutrients should a healthy lunch include?

Fruits and Vegetables

Fruits and vegetables contain a variety of disease-fighting phytochemicals, essential vitamins and trace elements for the human body, and a large amount of dietary fiber. Increasing fruits and vegetables at lunch can make the nutrition more comprehensive.

High-quality Protein

Consuming a certain amount of protein at lunch can keep you energetic all afternoon. Sources of high-quality protein include: cheese, nuts, tofu, tuna, and eggs, etc.

Whole Grains

Whole grains are rich in carbohydrates and can provide the body's main fuel. Whole grains contain more healthy fiber, trace elements, and phytonutrients than refined foods. Whole grains that can be added to lunch include: whole wheat muffins, brown rice, etc.

Sweetened Condensed Milk Whole Grain Muffin