Making the Most Out of Lunch

Have you been eating the same pork chop sandwiches, instant noodles and “Bo Lo Bao” from your local Cha Chaan Teng for lunch every day? If so, you’ve probably had at least one run-in with the dreaded “food coma” — that irresistible sleepiness that descends upon most office workers right after the lunch break, and stalling productivity for the rest of the work day.

Eating food that is high in simple carbohydrates, sugar and saturated fat is incredibly damaging for your health. On the other hand, a nutritious lunch can give you a much-needed energy boost and help you get through the work day.

Lunch foods to avoid

This will be heartbreaking, but many lunch foods favored by Hong Kongers have poor nutritional value.

• White bread. They are made with refined flour, which is a simple carbohydrate with a high Glycemic Index (GI). They can be digested extremely quickly, causing a huge influx of sugar into the bloodstream. This gives you an immediate energy boost, but that boost is swiftly followed by an energy slump as the sugar passes through your bloodstream. Consumption of high GI foods has been linked to weight gain, obesity, diabetes and heart disease.

• Instant noodles. If a competition were held for the most unhealthy food on Earth, instant noodles would be a strong contender. They are high in sodium (which has been linked to hypertension, heart disease and kidney failure), saturated fat, simple carbohydrates, and preservatives. Most of us enjoy our instant noodles with a side of spam, ham or sausages, which adds more sodium to the mix.

• Pork dumplings. Dumplings are usually filled with minced meat made from off-cuts of pork, which tend to be very high in fat. Pork-based dumplings should therefore be eaten in moderation.

Healthy alternatives

You may be feeling a little down now that all your favorite lunchtime meals have been ruled unhealthy. Rest assured, however, that there are plenty of healthy alternatives out there.

• Complex carbohydrates. Instead of white bread, try wholemeal or grain bread sandwiches, which is made with high-fiber, low GI grains. Hong Kong eateries are also increasingly offering brown rice as an alternative to white rice for a fiber-packed and filling meal.

• Macaroni soup. A bowl of homemade macaroni soup is a low-fat, low-calorie lunch option. It’s even more nutritious when served with the usual accompaniments of shredded chicken and vegetables, giving you your daily dose of protein and fiber.

• Steak without the gravy. Lean cuts of steak such as hanger and sirloin are high in iron, zinc and protein and relatively low in fat. You should, however, skip the gravy, which is loaded up with butter and salt. Fries should also be avoided — go for a baked potato or a side of boiled veggies instead.

For your next lunch break, aim to have a meal that leaves you feeling revitalized and energized rather than bloated and tired. You’ll be surprised how much difference it makes to your day!