One small change: eat a better lunch

When life gets busy, lnch can feel like a low priority. The midday meal is often seen as something to grab on the go while juggling tasks – or gets skipped altogether. But missing this important moment to eat can have a negative effect on your energy, your mood and even what you find yourself consuming later in the day.

"Skipping lunch can lead to a drop in blood sugar levels, which can cause fatigue and difficulty in concentrating," says Clémence Cleave, a registered nutritionist, trained chef and founder of nutrition consultancy Rocket Fuel Wellbeing. "It can also affect your mood, leading to irritability and anxiety, and increase appetite and sweet cravings, leading to overeating later." A 2020 study found that people who didn't eat lunch went on to eat 187 more calories for dinner than those who did. Crucially, they also consumed less fruit, vegetables and wholegrains and more ultra-processed foods overall, getting fewer valuable nutrients and fibre.

"Your midday meal is an opportunity to nourish your body with the essential nutrients that it needs to sustain energy levels, preventing a post-lunch slump that can affect productivity and mood," emphasises Clémence.

How big should that lunch be? We've all heard the saying, 'Breakfast like a king, lunch like a prince, dine like a pauper' – and like many a maim, there's a grain of truth in it. "Our bodies tend to process a meal much more efficiently earlier in the day than late at night. It's as if the body knows it needs energy during the day, and not so much at bedtime," says Clémence. A 2024 review found that eating earlier in the day is associated with better weight management and a lower risk of type 2 diabetes. She advises eating a larger, well-balanced lunch and a lighter dinner. Aim to have lunch four to five hours after breakfast. For instance, if you eat breakfast at 7 or 8 o'clock, lunch around noon is optimal. "This timing aligns well with your body's natural hunger signals and helps maintain stable energy levels throughout the day," Clémence explains.

Eating lunch late in the day can result in poorer blood-sugar control. One study found that those who ate a late lunch (after 2 pm) had higher blood sugar levels and were less responsive to the hormone insulin, which is crucial for regulating blood sugar levels. Over time, these factors may raise the risk of developing type 2 diabetes.

The main challenge, of course, is trying to squeeze in plenty of goodness. A good rule of thumb is to aim to include foods from four food groups: fruits and veg, protein, wholegrains and healthy fats. Clémence recommends filling half of your plate with vegetables; a quarter with wholegrains or starchy foods such as brown rice, wholemeal bread and potatoes; a quarter with lean protein-rich foods such as fish, chicken, pulses and tofu; and to include some healthy fats such as nuts, seeds, avocados and olive oil. Salads fit the bill, as do soups, or just get inventive with last night’s leftovers –pile roasted veg or beans on a bed of salad, or fill wholegrain wraps with leftover roast chicken, plenty of veg and sliced avocado. See overleaf for some delicious, healthy lunch ideas.

Getting the right balance is trickier when you’re on the go or short on time. “The off-the-shelf options available can be low in fruit, veg and fibre, not to mention high in calories, refi ned carbs and salt,” says Clémence. What to do? Go for quality ‘meal deals’ – ones around 600kcal in total, including one or two portions of fruit and vegetables, 6-10g of fibre and 20g of protein. You could also throw in a few ‘add-ons’. For more protein, for example, add an Egg & Spinach Protein Pot or a small pack of nuts. For extra fibre, pick a packet of mixed nuts and fruit or a small bag of popcorn. Whatever you choose, with a little planning, you’ll reap benefits that will last for the rest of the day and beyond.