When you’re working hard, overthinking lunch isn’t an option. But should it really be that way? Grabbing whatever’s easiest for lunch may sound harmless…until it’s not. That’s because some of your go-to lunches are packed with unhealthy ingredients. Don’t get fooled by these 12 office lunches that are doing more damage than you realize.
12. Drive-Thru Burger Combos
We already know how unhealthy fast food burgers are, especially when you get them with other high-calorie sides (hello, fries). But we’re adding burger combos to this list for another reason: they make you feel snacky shortly after eating. If you succumb to snack attacks easily, this could lead to feeling bloated, or worse, obesity.
11. Vegetable Soup
Veggies are healthy, right? Well, it depends on how you take them in. If you’re just having a vegetable soup, then that’s not the healthiest way to have lunch. While it’s low in calories and has tons of fiber, this kind of soup offers little to no protein. That means, you’ll be hungry again soon after you finish that soup.
10. Pre-Packaged Sandwiches
It’s so easy to grab that pre-packaged sandwich from the convenience store near you. And when you do, prepare for the consequences. If it’s made with white bread, it can make you feel sluggish afterward because of the refined carbs that cause blood sugar spikes. Also, let’s not forget the preservatives in the sandwich, which could be hard for your digestive system and overall health.
9. Bagels with Cream Cheese
Now, let’s get a little more specific. We’re mentioning bagels because they’re calorie-dense as is; just one bagel packs around 300 to 400 calories. Combine that with cream cheese, and you’re looking at a high-calorie lunch option. If you’re not careful, this could lead to weight gain.
8. Smoothies
It’s so convenient to have something sippable for lunch, right? But is it healthy? The thing is smoothies, especially ones you get from cafes, are loaded with added sugars, syrups, and sweetened yogurt. You’re basically having a sugar bomb for lunch! And not just that, smoothies blended so finely lose much of their fiber content, which is essential for healthy digestion.
7. Deli Meats
While deli meats are a great protein source, they lack other nutrients that your body needs like fiber, vitamins, and minerals. So the key here is to achieve a balance of nutrient intake. Some deli meats also come in fatty cuts (bologna, pastrami, and salami), and they’re high in saturated fats that could raise your bad cholesterol levels.
6. Sushi Rolls
We’re not just talking about any sushi. We’re referring to those rolls that are packed with fried ingredients like crispy veggies or tempura shrimp cooked in oil. Frying adds extra calories and unhealthy fats to sushi rolls, and consuming them frequently can lead to weight gain and increased risk of heart disease (due to high LDL).
5. Birthday Cake
Cakes are so common in office events like birthdays and social gatherings, and you might often get tempted to skip lunch just to have that slice of cake. Don’t bother…it’s not going to save you calories. You’ll just end up hungry again, leading to having snacks every few minutes. Although for that sugar rush, a birthday cake works wonders!
4. PB&J Sandwich
Ah, the classic PB&J sandwich…convenient, affordable, and comforting. Yes, the peanut butter is good and a reliable source of protein. But the jelly and white bread? You already know that the combination of sugar and refined carbs is a no-no for lunch. You’re better off using whole wheat bread and adding low-sugar fruits to the sandwich.
3. Pasta
A pasta that’s oh-so-meaty and loaded with carbs is the last thing you want to eat, unless you don’t mind getting caught while asleep at work. Pasta, when made with white flour, also ranks high in the Glycemic Index and can cause rapid spikes in blood sugar levels. Pasta for lunch is a hard no for people with diabetes and those trying to manage their weight.
2. Potato Salad
A traditional potato salad, complete with creamy dressing, is heavy and filling. While it sounds like a good option for your biggest meal of the day, it still lacks a substantial source of protein. You know what this means: unnecessary snacking later in the day. Also, if you don’t have access to the right storage conditions, the salad may not stay fresh until lunchtime.
1. Chicken Nuggets
Apparently, office workers put hot chicken nuggets in their thermos for lunch. But who could blame them? Nuggs are incredibly easy to eat and you can add another layer of flavor while pairing them with dipping sauces. Not too fast, though, because chicken nuggets are often high in calories, unhealthy fats, and sodium—the trifecta you should be avoiding for a better heart health.