Healthy lunch swaps to consider

Lunch can seem tricky when it comes to healthy eating, especially if you are on the go and tempted to reach for the nearest thing. Thankfully, there are things you can swap out to ensure lunchtime eating doesn’t throw your healthy eating plans off track.

Sandwiches

Whether you make your own or opt for office lunch delivery from a company such as Crumbs Delivered, a sandwich is a traditional lunchtime choice. Not all sandwiches are made equal, so think about which you pick if you want to make the healthiest choice; for example, chicken can be a better choice if you want to keep your meat lean and avoid processed foods.

Toast

If you are working from home, toast can be a quick choice for lunch. Opt for wholemeal bread and top it with banana or avocado to count towards your five a day. You can read more about the importance of a diet rich in fruit and vegetables on the NHS website:

Drinks

Staying hydrated throughout the day is important, but so is your choice of drinks. Swap fruit juices for water to reduce your sugar intake and keep your hydration levels high.

Fried food

If you are thinking about eating fried food, consider the oil you use. The likes of palm oil, butter, ghee, and coconut are all high in saturated fat, which is linked to increased cholesterol levels. Rapeseed or sunflower oil are better alternatives.

Midday snacks

At times when it feels like you only have time for a snack, it is easy to reach for a chocolate bar. To avoid eating too many unhealthy snacks, think about swapping the chocolate for fresh fruit or a handful of unsalted nuts; however, don’t overindulge on nuts, as they are high in calories.

Pasta and rice

Pasta and rice can be great choices for lunch but ditch the white rice and pasta in favour of wholemeal alternatives. These offer more fibre, which is good for digestive health and can help you feel fuller for longer.