The midday meal has been called the most important of the day and can make or break your ability to work productively. The lunch hour can be a great time to take care of your own needs and interests, but it’s also an opportunity to fuel yourself for the rest of the afternoon.
Aim to eat your lunch around four or five hours after you wake up for optimal energy levels. Avoid consuming foods high in fat or sugar, which can cause you to feel sluggish. Choose foods that contain a mix of protein, carbohydrate and fiber, like low-fat cheese sticks and an apple or cup of soup with mixed vegetables.
It’s also a good idea to plan lunchtime ahead for lunchtime. Try making your own healthy lunch at home before you go to work, so that you can store it for later. A grilled chicken salad, a sandwich and a few slices of fruit can be easy to pack and will give you enough food for the rest of the day. Choosing containers that can be easily sealed, like zip-top bags and mason jars, makes it easy to keep your lunch fresh until you’re ready to eat it.
Consider meeting up with a friend for lunch during your break. This is a great way to catch up and decompress from your busy workday. Just don’t forget to bring your focus back to the task at hand once you’re done eating!
If you’re not able to meet up with friends during lunch, use your break to call them or schedule an appointment. This will allow you to spend some quality time with your loved ones while still having plenty of time to complete work tasks.
Whether you’re going to work or staying at home, don’t forget to drink your water! Keeping yourself hydrated will keep your body and mind working at their best. If you need a little flavor, try adding lemon or lime juice to your glass.
Taking a full lunch break can be challenging in the workplace, but it’s worth it. Research has shown that employees who regularly take a break report higher job satisfaction and productivity. To encourage your coworkers to do the same, make it a point to model this behavior by setting an example and letting them know that working through lunch is not considered productive. You can even ask your supervisor to create a culture of psychological safety where taking a break is encouraged and supported.