Dietitian Susie Burrell reveals secrets to a healthy lunch

Dietitian Susie Burrell reveals secrets to a healthy lunch

While breakfast is often dubbed 'the most most important meal of the day', few realise that lunch is just as crucial in maintaining your health and energy. 

Because of that, countless weary office workers often sit down for lunch late in the afternoon with carb-loaded sushi boxes, salt-filled stir fries or big wraps. 

Leading Australian dietitian Susie Burrell recently addressed this trend and urged people to remember just how important is to have a balanced lunch in order to stay productive and healthy. 

'The common scenario sees busy workers, mums and students eating their "lunchtime" meal at 2 or 3pm in the afternoon,' Susie wrote on herblog. 

Leading Australian dietitian says lunch is just as important as breakfast and urges people to have a balanced and nutritious meal rather than a carb-loaded snack late in the day 

'The common scenario sees busy workers, mums and students eating their "lunchtime" meal at 2 or 3pm in the afternoon,' Susie wrote on her blog

'They choose "lunch" options such as sushi, wraps, rolls and stir fries which are packed full of carbs not only plays havoc with our hormonal balance and cravings but it also sees us consuming a significant number of calories in the second half of the day, when we are least active.'

Susie said that in fact, lunch 'holds the key to nutritional balance' - and a lot of that revolves around how many carbs you eat.  

'A lunch too low in carbohydrates, such as a tuna salad, can leave you vulnerable to sugar cravings later in the day,' Susie explained.

'While a lunch such as white rice sushi or a Turkish bread sandwich can overload you on fuel and refined carbs, making it difficu lt to lose weight. 

Susie said that in fact, lunch 'holds the key to nutritional balance' - and a lot of that revolves around how many carbs you eat

According to Susie, people need to get enough vegetable bulk to keep them full for three to four hours

'Achieving the right lunch balance to support weight control and energy regulation is relatively easy once you know the mix to aim for.'

So what is the mix? 

According to Susie, people need to get enough vegetable bulk to keep them full for three to four hours.

To do this, we need to eat two to three cups or salad and/or vegetables at lunch. 

In addition, Susie said we need to also have 'a decent served of protein' like 'canned salmon, lean chicken breast or beef or beans or tofu if you prefer a vegetarian eating plan'.

Susie said that studies have found that those who have half an avocado for lunch feel more satisfied and have lower glucose levels than those who do not

'The amount of carbohydrate you will need will depend on your level of activity. If you sit down all day for work, just 1/2 - 3/4 cup sweet potato, beans or brown rice or a slice of bread or a few crackers will be adequate,' Susie explained. 

'More active workers may require one to two cups. 

'Finally do not forget the good fat - olive oil dressing, nuts or avocado will help to slow your digestion after lunch and keep you full.'

Susie said that studies have found that those who have half an avocado for lunch feel more satisfied and have lower glucose levels than those who do not.  

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