Call our freephone Advice Line NursesAdvice Line NursesAdvice Line Nurses: 0808 801 0899
If you have a chest condition and you are worried about coronavirus. Coronavirus and chest information and advice
Call our Freephone Advice Line on 0808 801 0899. Visit Advice Line page
If you have a heart condition and you are worried about coronavirus. Coronavirus and heart information and advice
If you've had a stroke and are worried about coronavirus. Coronavirus and stroke information and advice
Our famous Scottish-themed cards, face coverings, gifts and a collection of designer clothing Shop Now
Find the CHSS shop nearest you Shop Finder
We believe no life should be half lived. Find out more about No Life Half Lived
This is a matter of life and health. Read our strategy
See the latest vacancies. Search vacancies near you
Get in touch with any enquiries. Contact us
Welcome to the Health Defence Blog - a blog about health, wellness and a healthier you. Brought to you by the Health Defence team at Chest Heart & Stroke Scotland, you'll find up-to-date information on a range of topics from what's in your food to the latest advice on e-cigarettes!
Megan - Health Promotion Specialist
July 13, 2018
Work lunches don’t have to be boring. With summer on our doorstep it’s an easy time of the year to pick healthy choices with lots of fresh fruit and vegetables available. But what makes up a healthy lunch? Follow our 4 step guide to ensure that your lunch is healthy and balanced and provides you with all of the right nutrients to get through the afternoon.
BYO – Build Your Own
It’s as easy as 1 + 2 + 3 + 4. There are four key components that you need for a healthy meal at lunchtime. They are:
Carbohydrate + Protein + Fat + Vegetables
Wholegrain carbohydrates are full of fibre and digested more slowly, which gives you sustained energy throughout the afternoon to avoid the 3pm slump.
Protein helps us to feel full for longer. Lean and unprocessed varieties are best.
Fats are often given a bad name, but healthy fats are an essential part of a healthy diet. Fats are needed to absorb vitamins A, D and E and healthy (unsaturated) fats help to lower cholesterol levels.
Vegetables provide us with essential vitamins, minerals and antioxidants to protect the body’s cells from damage. The more colours the better!
10 healthy summertime lunches
Using the 4 step guide, we’ve planned these healthy lunches for you to pick ‘n choose from:
Remember the 4 step guide: Carbohydrate + Protein + Fat + Vegetables
***Disclaimer: always seek medical advice before starting a new diet, exercise regime or medication. The information in these articles is not a substitute for professional advice from a GP, registered dietitian or other health practitioner.