The food court golden rules for a healthy lunch

Useful tips to ensure you're getting the healthiest option for lunch

28 August 2023 5 minute read

Blonde lady in brown shirt laughing with a friend over lunch in a food court

Food courts have come a long way in the last few years, offering office workers more balanced options for lunch. But there are still some rules to follow if you want to stay healthy all week long.

Rule #1 – Avoid pre-packed options

Even when it comes to a salad or a healthy looking sandwich, if you pick your own ingredients, you can have complete control over what’s going in – and how much. Butter, mayo, dressing, and other condiments can add calories, salt, and sugar content you don’t need. Make your own when you have the choice and limit the extras.

Rule #2 – Don’t be seduced by the meal-deal

If you went to the food court to buy a burger, buy the burger. Don’t get sucked into a package deal that adds sides or sugary drinks you didn’t want in the first place. If it’s cheaper to add a drink, always opt for water over soda options which will help keep your salt and sugar intake in check.

Rule #3 – Go veggie to reduce your salt intake

Too much salt in our diet can increase the risks of developing health issues such as high blood pressure and heart disease. Processed meats in sandwiches or on pizza are high in salt, so ditch the meat and get some extra veggies instead.

Rule #4 – Not all sushi is created equal

While they are a better option than anything that comes in a bucket, sushi rolls are mostly just white rice. Opt for just one roll, ideally with brown rice for added fibre, and add in a serve of edamame or sashimi to ensure your energy levels stay high all afternoon.

Rule #5 – Sit down

Grabbing lunch on the run is something we all might have to do on occasion. But try and avoid eating as you walk back to the office. Sitting to eat means you’re more likely to eat slower and properly chew your food which helps digestion and helps prevent bloating and indigestion.

Rule #6 – Decide what you’re buying ahead of time

When faced with too much choice we can often make the wrong one. Deciding what you’re going to buy before you head into a food court might help you avoid the deep fried burrito tempting you from the Tex-mex place you walk past. And smells and very enticing, especially when you’re hungry!

Rule #7 – Keep pasta red and rice boiled

Creamy pasta sauces are generally high in fat and salt. Tomato-based sauces contain less saturated fats, often using olive oil instead of butter or cream. Avoid fried rice at all costs to reduce your saturated fat, and instead opt for steamed or boiled.

Rule #8 – Don’t make assumptions

Assuming the smoothie-and-yoghurt combo is the healthiest option at your food court could be a mistake. Full fat yoghurt is usually loaded with sugar and smoothies can have a calorific count equal to a sandwich. Same for a large fruit salad. Think about how many pieces of fruit you’re actually eating and grab one whole fruit instead.

Rule #9 – Read the menu

Most fast food restaurants now cater for common dietary needs and wants. In addition to enchiladas and fajitas, Mexican options will offer salads, and most burger places will carry chicken, fish, and veggie alternatives, often without a bun. Take your time to see what’s on offer and choose the best option for you.

Rule #10 – Limit your visits

Eating at a food court five days a week is going to limit your healthy options and potentially lead to bad habits that can impact long-term health. Try and take food from home when you can (leftovers are great) or go further afield than the local food court to expand your choices.