Breakfast is often called the most important meal of the day, but it’s time to give lunch its moment in the spotlight. Choosing a top-quality midday meal can be the difference between going strong until quitting time vs. crashing at your desk at 3pm.

If you want to get it right, nutritionists have smart strategies for the best lunch possible.

“Lunch is more than just a break in the day – it’s a biological checkpoint,” said Martha Theran, a registered dietitian nutritionist (RDN) at Pritikin Longevity Center.

“It’s when you can stabilise blood sugar, reset your mental clarity and set the tone for how you’ll feel through the evening. A balanced lunch can improve memory and concentration within hours.”

Don’t skip lunch

When you’re having a super busy morning, it can be tempting to power through and skip lunch altogether. That’s a bad idea for your health and your productivity, experts said.

“By lunchtime, you need to refuel,” said Dr. Melissa Tracy, a cardiologist at Rush University System for Health in Chicago. “The body will go into hibernation mode and slow down the metabolism if it senses that its fuel supply – food – is low.”

“By skipping lunch, you’re letting nine, 10 or possibly even more hours to pass by between meals,” said Amanda Holtzer, a registered dietitian (RD). “Having a balanced lunch can set you up for a productive afternoon and evening.”

Missing this meal can have physical and mental consequences. “From a blood glucose standpoint, if you skip lunch, you may find it harder to concentrate or you might feel reduced energy as your blood glucose levels dip,” said RDN Toby Smithson, senior manager of nutrition and wellness at the American Diabetes Association.

Going hungry at noon may also cause problems later in the day, said RD Barbara Ruhs. “Skipping meals leads to what I call the ‘starve-stuff’ cycle. When you skip a meal, later in the day, hunger really ramps up, leading to the tendency to overeat. And when you’re not eating three meals throughout the day, it’s also difficult to get optimal nutrients — not just calories, but protein, fibre, vitamins and minerals.”

Time it right

Spacing meals correctly is one part of a smart lunch plan. Nutritionist Carrie Lupoli said: “I teach folks to fuel their body every three to four hours with balanced meals. When you do that, your blood sugar stays stable, your energy is consistent and your brain actually works with you, not against you.”

“Fuelling your body........

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