What to eat for an ideal lunch? The Yuka app, based on nutritional recommendations and some scientific studies, suggests supplementing a large amount of vegetables with one source of protein and one source of carbohydrates.
The ideal lunch according to Yuka is low-carb
The Yuka app, as noted above, allows consumers to identify at a glance the nutritional profiles of foods based on the NutriScore system, as well as warn about the presence of potentially health-threatening additives.
The several million members can also receive useful information on eating better. Such as the calendar of seasonal fruits and vegetables, and nutrition tips.
The last communication delves into the criteria for eating a nutritionally ideal lunch, referring to scientific studies and health guidelines.
Vegetable, vegetable, vegetable
The first component of the ideal lunch according to Yuka is vegetables. The WHO (World Health Organization) recommends consuming five servings of fruits and vegetables a day. Few can, yet a recent study shows that consuming 10 servings a day (one serving is about 30 grams) reduces cardiovascular disease by 28 percent.
Vegetables offer many benefits:
- promote satiety due to the presence of a lot of fiber, which absorbs water,
- they release energy slowly due to their low glycemic index, providing ‘fuel’ to the body for the entire afternoon.
How to succeed in consuming more vegetables
To increase the consumption of vegetables and fruits to seven or eight daily servings, the elixir of a long healthy life, the suggestion is to vary the type to get the benefits of each.
Two pieces of advice:
- use color as a guide and try to take on as many colors as possible, as each is associated with polyphenols and other health-beneficial phytocompounds,
- Season vegetables with a tablespoon of canola oil, camelina (Camelina sativa) or walnuts to take advantage of their high omega-3 content. Or even hemp, we add, without ever neglecting the virtues ofextra virgin olive oil.
Targeting protein
Protein
are the second element of the ideal lunch, according to Yuka. They among other things stimulate the production of dopamine, a neurotransmitter that plays an essential role in good mood and motivation. Taking protein at lunch-as well as at breakfast-is key to keeping energy up in the afternoon.
Protein-rich foods are digested more slowly and also increase the time it takes to digest carbohydrates, lowering the glycemic response.
The ideal portion for an adult may include, for example:
- 120 grams of white meat (fish or poultry), or
- 2 eggs, or again
- 120 grams of tofu or
- 150 grams of cooked legumes (lentils, chickpeas, etc.).
Carbohydrates and the glycemic index
Carbohydrates (bread, pasta, rice, etc.) are not indispensable at lunch, nor at breakfast, contrary to popular belief. And it is essential to minimize the intake of added sugars, as emphasized by EFSA (2022).
Refinedsugars, in particular, have a high glycemic index. That is, they cause a rapid rise in blood sugar levels. In response to this phenomenon, the human body secretes insulin precisely to drastically reduce blood glucose in the blood.
These blood sugar fluctuations cause fatigue and an imperative need to consume sweet foods to restore our blood sugar levels. This is why nutritionists recommend favoring complex carbohydrates and grains with a lower glycemic index (such as wheat and rye, as opposed to corn and rice).
Carbohydrates, which ones and how many
Carbohydrates are not banned, but one must choose the right ones and take them in amounts that are not excessive, also taking into account the level of physical activity.
Whole grains (brown rice, whole wheat pasta, etc.) are preferred because they have more fiber and a lower glycemic index. Verifying that it is ‘true integral’. The average portion should be limited to 4-6 tablespoons of cooked pasta or rice.
Legumes
(lentils, chickpeas, peas, beans) are an excellent form of carbohydrates, partly due to the co-presence of protein in quantity.
Ideal lunch, the menu
An ideal lunch menu-rather rich-could be this, according to Yuka.
Appetizer, a salad or soup rich in vegetables or a cold fish dish.
Main course, one serving of animal or vegetable protein, your choice of
- 120-150g fish, seafood, shellfish or free-range chicken (organic, given a choice),
- 120g of fine meat (pork tenderloin, beef, veal or offal) no more than once a week,
- 150-20g cooked legumes(lentils, chickpeas, high-quality soybean patties).
Side dish, vegetables at will seasoned with a tablespoon of canola, camelina or walnut oil. Or even hemp oil, or a good organic extra virgin olive oil.
Carbohydrates. For those who cannot help themselves, one serving (45g raw or 15g cooked) of whole grain cereal (e.g., brown rice, whole wheat pasta, quinoa or buckwheat). In this case, however, the portion of animal protein should be reduced by 20-30%.
Dessert, to be chosen according to preference from
- Vegan yogurt or unsweetened goat’s or sheep’s milk yogurt,
- Up to two squares of organic dark chocolate (70% cocoa) or even raw cocoa nibs,
- 7.5 to 21g walnuts.
Marta Strinati
Sources
Dagfinn Aune, Edward Giovannucci, Paolo Boffetta, Lars T. Fadnes, NaNa Keum, Teresa Norat, Darren C. Greenwood, Elio Riboli, Lars J. Vatten, Serena Tonstad. Fruit and vegetable intake and risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology, 2017; DOI: 10.1093/ije/dyw319
Tavoularis G., Hébel P., “Fruits et légumes : les Français suivent de moins en moins la recommandation”, in: Consommations et modes de vies, CREDOC, n°292, ISSN 0295-9976, Juillet 2017
Yuka’s article on protein: https://yuka.io/en/basics/proteins
Yuka’s article on carbohydrates: https://yuka.io/en/basics/carbohydrates
Professional journalist since January 1995, he has worked for newspapers (Il Messaggero, Paese Sera, La Stampa) and periodicals (NumeroUno, Il Salvagente). She is the author of journalistic surveys on food, she has published the book "Reading labels to know what we eat".
