Many of us are familiar with the feeling of heaviness that surrounds us after lunch. About half a day of work is behind us, lunch is in our stomachs, and many of us would be happy to take a light Spanish siesta. This is not surprising since the average weight of a full lunch that enters the stomach of an Israeli worker is about a whole kilogram (!).
Proper nutrition at lunch can ensure a productive workday and reduce the oppressive feeling of heaviness, without sacrificing the feeling of satiety that is important for the rest of the day.
Replace the schnitzel with chicken breast.
Fried schnitzel with a layer of breadcrumbs soaked in oil is a dish saturated with fat that is difficult to digest and empty carbohydrates that cause blood sugar levels to spike. These fluctuations cause fatigue that comes with the drop in blood sugar levels.
Meats such as chicken breast and turkey breast are leaner and less burdensome to the digestive system. The preferred method of preparation for maintaining the lightness of food is roasting. Various dishes that are cooked for a long time usually tend to be heavier and fattier. Those who want to vary their beef can prefer cuts such as sirloin and fillet, which are known to be more tender. If only a beef dish is available, then it is advisable to use less sauce and avoid eating the fatty parts. Even with lean meat, it is important to maintain reasonable amounts of 150-200 grams per meal to avoid heaviness and strain on digestion.
Quinoa and buckwheat instead of rice and potatoes
Although many people dislike whole grains like quinoa and buckwheat, it is important to know that with proper handling, these grains can taste at least as good as the carbohydrates we are all familiar with. These whole grains raise blood sugar levels gradually and over time, so that satiety is maintained and the sugar crash that causes fatigue is avoided.
Many workers tend to add an additional carbohydrate, such as potatoes, to their white rice or other empty carbohydrates, and in fact consume too many carbohydrates. It should be noted that jasmine rice, whole-grain rice, and whole-wheat pasta are more complex carbohydrates and are preferable at lunch.
Green vegetables and carrots – IN, corn - OUT
Many people mistakenly think that corn is an "innocent" and healthy vegetable addition to a meal. However, corn also raises blood sugar levels and is somewhat similar to other empty carbohydrates. Therefore, it is recommended to prefer green vegetables such as green beans, broccoli, or cooked carrots as an addition to lunch.
Reducing soybean oil and mayonnaise
Soybean oil and mayonnaise contain fats that burden the digestive system and slow down blood flow in the body, which causes a feeling of fatigue after consuming them. Instead of oils and sauces based on soybean oil and mayonnaise, you can use olive oil or small amounts of canola oil.
Fruits in moderation from the dessert section
Various cakes, especially those based on vegetable fat (parve), contain large amounts of trans fat. This fat is very burdensome to the body and causes feelings of fatigue. Instead of those cakes, it is recommended to consume fruit, but even this should be done sparingly because fruit contains sugar. Among fruits, it is worth preferring fruits such as pears, apples and oranges over watermelon.
In summary, the ideal lunch on a workday should contain a minimal amount of fats, which weigh on the body and slow down the flow of blood and oxygen to the various tissues, and a minimal amount of empty carbohydrates and sugars, which cause a spike in blood sugar levels, which after a short time causes a drop in blood sugar and fatigue, and vice versa. It is important to note that sugary drinks also contain significant amounts of sugar, so it is recommended to avoid them as well and prefer water over them.
So what? A lunch that meets the principles mentioned above could include a vegetable salad with the addition of roasted and cooked vegetables, cooked quinoa and chicken breast. Another meal could include a fish dish (boiled or grilled/oven) along with green beans or another cooked vegetable and wholemeal rice or buckwheat. To the two suggested meals, you can add vegetable soup or another soup that is not based on a high fat profile (such as cream-based soup) or carbohydrates such as potatoes or noodles. Another possible dish is a stir-fry with minimal oil and turkey or chicken meat alongside vegetables and a little rice noodles or eggs.
It is important to remember that ultimately the name of the game is quantity. A kilogram of food for a single meal is an amount that no person needs. Consuming the right foods will allow for satiety over time without overfeeding the body.
•Anat van der Walt is the head chef of the company Sodexo Israel, which provides, among other things, catering services in workplaces.
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