LUNCH BREAK

MIRIAM DIGGES

When it comes to maintaining energy levels, concentration and overall wellbeing, a simple and nutritious packed lunch goes a long way.

Packing a nutritious lunch comes with its own unique considerations for women in the construction industry. Whether they’re on the tools or in the office, they need adequate energy to combat the physical and emotional challenges of the job, while keeping things simple and portable enough to pack daily.

Women have a tendency to under-fuel, whether it be intentionally or unintentionally, believes accredited practising dietitian and advanced sports dietitian Chloe McLeod.

“And if in a physical job working in construction, demands will be higher,” Chloe says. “Having nutritious meal and snack options available is another key consideration.”

Chloe, who is also the founder of virtual dietician practice Verde Nutrition Co, says another key challenge for those in the industry is resisting the temptation to buy highly processed fast foods from takeaway vendors or service stations.

“Regular intake of these can negatively impact physical performance and emotional wellbeing.”

Similarly, those behind the desk sometimes have greater access to vending machines or snack jars rather than whole foods that will actually benefit employee

“Over-caffeinating is something we see often for women working in construction, whether that be in the office or on the tools, due to poor energy levels,” Chloe believes. “This can then backfire, especially if consuming caffeine for an afternoon pick-me-up, as it will likely negatively impact sleep that night – it’s a vicious cycle.”

Instead, packing a fast, healthy lunch and ample snacks to get you through the day will help stave off those fast food and caffeine cravings, while saving the purse pocket, too.

Clinical dietitian and exercise physiologist Kate Save agrees that sugary treats, while sometimes convenient and comforting, are counterproductive to the emotional and physical demands of the job.

“Whether you’re feeling tired, stressed or moody (or a mix of all three), food can have an immense impact,” Kate says, who is also the CEO and co-founder of dietitian and doctor-designed meal provider, Be Fit Food.

“While opting for a pie break is a quick fix, it’s important to ensure the food you consume will support you now and into the rest of the day.”

Kate encourages incorporating protein and wholegrain-rich complex carbohydrates into lunches for sustained energy.

“Prepare your meals in advance,” Kate urges. “If you’re anything like me, first thing in the morning certainly isn’t a time to be making big decisions, and I count my lunch as a big decision.”

Kate recommends cooking larger portions of meals and storing the leftovers in individual containers.

“This allows you to have ready-to-go meals for a few days, reducing the need for daily preparation.”

Both Chloe and Kate agree that staying well hydrated is equally paramount, particularly working outside in the warmer months, in order to preserve energy levels and concentration.

“Ensuring lunch breaks are available and taken, and utilising them to get a sunshine walk in, can also be so beneficial,” Chloe adds.

Easy jar salad

10m prep; 1 serving

By Chrissy Freer for Taste

Ingredients

50g (1 ⁄4 cup) wholemeal couscous

60ml (1 ⁄4 cup) boiling water

2 tsp fresh lime juice

2 tsp white balsamic condiment

70g can red kidney beans, undrained

75g cherry tomatoes, halved

1 carrot, peeled, shredded

20g feta, crumbled

25g mixed salad leaves

Method

1 Combine couscous and boiling water in a small heatproof bowl. Cover. Set aside for 3-4 minutes to absorb. Fluff with a fork.

2 Combine lime juice and balsamic in a 500ml (2 cup) glass jar (with a tight-fitting lid if transporting). Top with couscous, beans, tomato, carrot, feta and salad leaves.

Broccoli, salmon and cottage cheese frittata

20m prep; 50m cook; 6 servings

By Chrissy Freer for Taste

Ingredients

1 tbsp extra virgin olive oil

1 red onion, finely chopped

300g sweet potato, peeled, coarsely grated

250g broccoli, cut into florets

9 eggs

2 tbsp chopped fresh continental parsley leaves

150g baby spinach

250g (1 cup) reduced-fat cottage cheese

75g smoked salmon slices, chopped

250g cherry tomatoes, halved

Method

1 Preheat oven to 180C/160C fan forced. Heat oil in a large ovenproof frying pan over medium heat. Add onion. Cook, stirring, for 3-4 minutes or until it begins to soften. Add sweet potato. Stir for five minutes or until sweet potato is just tender. Set aside in pan to cool slightly.

2 Meanwhile, cook the broccoli in a steamer basket over a saucepan of boiling water for 2-3 minutes or until tender. Refresh under cold running water. Drain well then coarsely chop.

3 Whisk together eggs and parsley in a large bowl. Add to sweet potato mixture in frying pan. Stir in broccoli and most of the spinach. Top with cheese and salmon. Season with pepper.

4 Bake for 30-40 minutes or until golden, puffed and firm when lightly touched. Set aside for five minutes to cool slightly. Top with tomato and remaining spinach. Season and serve hot or cold.