Lunch gives us energy to concentrate, learn and play in the remaining part of the day.
A healthy lunch should contain all the crucial food nutrients. That is carbohydrates, proteins, fats, vitamins and fibre.
Have your lunch at a good pace. Do not rush it. Chew it slowly.’
Sit quitely during and after lunch.
Keep very spicy and acidic foods to the minimum and reduce amount of alcohol taken during lunch time.
Choose wholesome and nutritious foods which keep energy for longer.
Avoid high fat foods which take longer to digest and that leave one tired.
Avoid high caffeine drinks like coffee at lunch time as they could increase stress and anxiety.
Avoid chocolates and sweets for dessert though they boost energy levels fast, the energy gained from them equally plummet fast.
Fruits, vegetables, pulses (that is foods like beans, ndengu) should be taken in great proportion as they are high in fibre content and rich in crucial vitamins.
Water is an excellent beverage accompaniment for ones lunch.
Keep lunch simple and in small portions for children. this entices them to eat.
Hygiene is critical when preparing lunch for children and ingredients for foods like sandwiches should be fresh.
One can choose to involve children in packing their lunch boxes as this gives them motivation to eat.
Here is to more happy and nutritious lunches ahead!
The writer of this article is a BSc. Food Science and Post harvest Technology graduate of the Jomo Kenyatta University of Agriculture and Technology.