3 healthy hacks for supermarket lunch

Include Wholegrains

Opt for wholemeal bread if eating a sandwich or a salad with wholegrains to ensure adequate fibre.  Guidance suggests adults consume 30g fibre a day (in fact most people only consume around 20g a day) which as well as helping you to feel full for longer as it is digested more slowly, supports healthy digestion and a diverse gut microbiome.

Focus on whole foods

It’s all too easy to opt for a meal deal - sandwich, crisps & a fizzy / fruit drink.  Low fat crisps might seem like a healthier option but they still contain saturated fat, high levels of salt and provide poor levels of nutrients such as protein and fibre which will sustain you though the afternoon. As a general rule, try to avoid foods that have been highly processed and instead of crisps opt for nuts or carrot sticks.

Add protein

Check for protein content on labels and if levels are low - add more.  Protein is digested more slowly, helping you to feel full for longer.  Women require 45g and men 55g of protein a day.  It’s easy not to consume enough protein, with lunchtime being a particular challenge.

Options at the supermarket would be a salad with protein such as chicken, tofu or salmon, with a good variety of vegetables.  If it’s easier to grab a sandwich – opt for wholemeal / rye bread with chicken or humous for a good amount of protein. 

My M&S Create Your Own Lunch:

Seeded or wholemeal wraps to eat with M&S Scottish smoked salmon flakes, humous with extra virgin olive oil and watercress.  The watercress could be used in a salad another day with M&S marinated mixed peppers, tomatoes and Cook With M&S Wholegrain & Edamame grains which can be eaten hot or cold.  I also stock up on carrots to eat with the humous and nuts and seeds to sprinkle on the salad or eat as a snack.

Read more: What Nutritionists Would Buy For Lunch From M&S Sheerluxe