Most people eat lunch in a hurry. “In my consultations, I often hear professionals say that they don’t have time to eat properly,” says Nadia Leuenberger, a nutritionist based in Zurich. According to her, this is one of three classic mistakes.
Between meetings, we happily eat on the go, in front of the computer. Result: “In the afternoon, we quickly realize that the sandwich we devoured was far from enough and we compensate for the lack by starting to nibble on sweets,” explains Nadia Leuenberger.
In fact, the ideal would be to take a break of at least 30 minutes at midday and leave your workstation. Eating on the go or skipping lunch completely inevitably leads to cravings.
These are, most of the time, satisfied by foods high in sugar or calories or by excessive quantities. If the sandwich is, despite everything, essential, the choice of bread can make the difference. Indeed, wholemeal bread with nuts and seeds contains fiber and is more filling over time.
A person who eats alone in front of a computer tends to wolf down their meal. The nutritionist advises instead to “sit down and take your time eating. You should perceive the taste and consistency of the food,” she says.
Eating together plays an essential role. Hence the importance of taking care of your relationships. “Eating in a group provides more pleasure and releases dopamine and serotonin, which are the hormones of happiness,” says the specialist. This allows you to fill up on energy. Good chewing also contributes to perceiving the sensation of satiety.
Those whose goal is to satisfy hunger as quickly as possible usually opt for a large portion of pasta or rice. But as with the sandwich, the rule is as follows: short-chain carbohydrates do not have a long-lasting satiating effect and have a negative impact on blood sugar levels.
Nadia Leuenberger recommends incorporating three ingredients into your midday meal: vegetables, proteins and carbohydrates. Here again, you should favor foods made from whole grains for a longer-lasting feeling of satiety.
