[Click! Health] "Lunchbox to Save Lunch Money, Also Consider Nutrient Balance"

Prioritize Protein Intake... Avoid Excessive Salt and Sugar

As rising prices lead many office workers to replace their lunch with packed meals, advice has emerged emphasizing the need to consider the nutritional balance of these lunchboxes.

[Image provided by Pixabay]

According to Ewha Womans University Seoul Hospital on the 9th, the most important factor when preparing a lunchbox is the balance of nutrients. Among these, balancing protein, carbohydrates, and essential fats is crucial. Dietary fiber and vitamins for health are also necessary.

Professor Jeon Hye-jin of the Department of Family Medicine at Ewha Womans University Seoul Hospital explained, "A deficiency or imbalance of nutrients can lead to weakened immunity. Especially this winter, the risk of a twin-demic?where two diseases like COVID-19 and influenza spread simultaneously?is very high. Additionally, diseases such as pertussis and mycoplasma pneumonia are spreading widely, particularly among young children, making it important for all age groups to prevent immune decline through proper nutrition."

The biggest characteristic of nutrition intake in Korea is that carbohydrate consumption predominates. Therefore, the nutrient to consider first when packing a lunchbox is protein. Protein can mainly be obtained from meat, fish, legumes, eggs, and tofu. However, processed meats such as ham or sausages should be avoided.

When it is difficult to prepare meat or fish, frozen chicken breast, canned tuna, fish cakes, or low-sodium dried seafood can also serve as side dishes to supplement protein. Actively using easy-to-eat and relatively inexpensive foods like boiled eggs and 'Han-kki Dubu' (single-serving tofu) is also a good method.

Vitamin intake is also an important factor to consider. In winter, reduced sunlight can cause vitamin D deficiency, and the consumption of fruits and vegetables tends to decrease. Therefore, it is advisable to consume an appropriate amount of foods rich in vitamins, such as various vegetables and fruits. Since the risk of vascular diseases increases in winter, frequently using ingredients rich in omega-3 fatty acids, such as blue-backed fish, nuts, and perilla oil, is also beneficial.

Experts emphasize that in addition to nutrient balance, sodium and sugar intake should also be considered when composing lunchboxes. Clinical nutritionist Park Hyun-ha from the Nutrition Team at Ewha Womans University Seoul Hospital said, "If you focus solely on taste when making lunchboxes, you may use excessive amounts of salt and sugar, so caution is necessary. It is important to check food ingredient labels and control salt and sugar when cooking to keep daily sodium intake within 2?3g and added sugars below 50g."

Nutritionist Park added, "If you prefer sweetness, it is possible to use alternative sweeteners like stevia instead of sugar, but excessive consumption can cause side effects such as indigestion, so caution is advised."

Professor Jeon Hye-jin (left) of the Department of Family Medicine and Clinical Dietitian Park Hyun-ha at Ewha Womans University Seoul Hospital.
[Photo by Ewha Womans University Seoul Hospital]