Good nutrition is an important part of leading a healthy lifestyle. And so, what you eat for your lunch plays a big role. Eating a nutritious lunch can reduce your risk of chronic diseases, help maintain a healthy weight and promotes overall health (1). They are also great for keeping your energy up, avoiding that late-afternoon slump and filling up to prevent mindless snacking between classes.
College provides many opportunities for unhealthy dietary choices and a workout after a full day of classes may at times seem like the worst idea you’ve had all week (2). However, there is a positive association between good nutrition at lunch time and academic achievements (3).
As 3 main meals per day are recommended, around 1/3 daily nutrient requirements are met at lunchtime alone, so it is critical to give them some attention and planning, remembering to include fruit and vegetables, starchy foods, proteins and dairy (5).
Whether you’re studying at home, on the go or packing a lunchbox, these delicious recipes are sure to fit the bill:
Baked Salmon salad:
Salmon is high in protein and omega 3 fatty acids. Create a salad with a variety of vegetables (high in antioxidants, vitamins and minerals) i.e. lettuce, spinach, carrots, broccoli, tomatoes and cucumber all topped off with your favourite dressing (bring the dressing in separately and mix in just before you start eating).
The classic soup and salad combo:
A hearty soup and side salad provides the body with veggies, beans lentils and nuts. This plant-based meal is full of protein, vitamins, and minerals the body needs to fuel our daily activities. Soups can be started with only 3 ingredients; onions, carrots and celery, then add stock and your spotlight veg – opt for carrot, pumpkin, butternut squash, sweet potato or add in chicken from last night’s dinner.
Left-over stir fry:
Skip the shop bought lunch and make this delicious vegetable packed stir-fry the night before and eat cold or warm up in the microwave in your canteen the next day. Marinate chicken/fish/tofu/paneer in your favourite spices (i.e. cajun, paprika, chili, pepper, etc with some olive oil). Boil a portion of brown rice in a separate saucepan.
Stir fry until cooked. Add your favourite vegetables to the frying pan and add 1 tbsp of soy sauce and 1 tbsp of sweet chili sauce mix in all ingredients and allow to cool.
When the rice and stir fry have cooled down pack into a lunchbox and store in the fridge overnight.
Adult “Lunchables”
This lunch box includes cheese, wholegrain crackers, turkey, grapes, chopped up peppers, carrots or tomatoes and some nuts. With this lunch you’ll remain fuller for longer as you get fibre, protein, and healthy fats plus vitamins and minerals from your fruit and veggies. It’s also a fun way to pack your lunch box and enjoy building different flavour combos as you eat.
Colourful “whatever’s in your fridge” grain bowl:
Why not make a grain bowl with the starch and veggies you have left over from dinner or the fruit that is about to go off. Start by adding in carbohydrate i.e. leftover brown rice, couscous or barley then top it off with veggies like carrots, sweetcorn, peppers and rocket and throw on top canned tuna or hummus for a protein source. Add a tbsp of sweet chili sauce (or whatever sauce you bought this week) for flavour.
References:
