14 things healthy, happy people do on their lunch breaks

After you step foot in the office in the morning, lunchtime might be your only chance to escape your building. As little as two minutes in the fresh air to feel the sun or watch the rain could help your mind and body reset from the pressure of the day.

Here’s how walking can boost your mood.

Even if you can’t make it outside, escape your desk for at least 15 minutes. Chat with a friend or stroll through the hallways. Your mind will feel more refreshed when you sit down again to get back to work.

Here are other effortless ways to be more productive at work.

Packing your own lunch gives you more control over what you’re eating, and it doesn’t need to take much time or creativity to plan. A pita “pizza,” chicken and veggie wrap, or peanut butter and banana sandwich can make an easy, quick option. Your homemade lunch will probably be cheaper and healthier than whatever you’d normally get from the deli or cafeteria.

To make sure you know your options and don’t get bored of the same ol’ tuna salad every day, write your options in chart form. In the first column, list breads like pita, wholegrain bread, and tortillas. In the second column, write lean protein choices like low-fat cheese, hummus, chicken salad, and turkey breast. Veggie toppings such as cucumber slices, tomato, roasted red peppers, and spinach go in the next column. Finally, list condiments like Italian dressing and low-fat mayo in the last column. Optionally, you can add one more column with nutritious sides like yoghurt, soup, baby carrots, and apples. When you’re throwing your lunch together, pick one ingredient from each column for an effortless, healthy meal.

Don’t reject your coworker’s invitation to eat out just because you’re trying to be healthy. As long as you pick healthy options like a grilled chicken breast sandwich (hold the sauce and keep your own low-fat dressing in the office fridge), steamed or grilled items, fresh fruit, and soup.

Also don’t forget to do these 10 things happy people do every day.

One study found that volunteers felt just as satisfied after eating a 20cm sandwich as after a 30cm one. Cut kilojoules by asking for just half in the deli line, or save the other half for tomorrow’s lunch.

Letting your mind wander can help you tap into the creative juices you’ll need to tackle hard projects. Brainstorm solutions for 15 minutes, or spend that time in la-la land picturing yourself in a stress-free place for instant relaxation.

These are proven ways to get better at creative thinking.

Double up your errands with a bit of power walking. If your office is close enough that you don’t need to drive, head to the pharmacy or bank on foot for some stress-busting exercise. As a bonus, walking to your lunch spot might empower you to make a healthier choice when you order.

Make your walk even healthier with these tricks.

“Dinners” aren’t limited to the evening. A frozen meal with fewer than 1600kJ 15 grams of fat, 15 grams of sugar, and 800 milligrams of sodium is light enough for a healthy midday meal. Aim to get 7 grams of protein and 8 grams of fibre to keep you full, alert, and energised for the rest of your day. Plus, quickly popping your meal into the microwave will leave you with enough time to go for a walk or run errands after you eat.

Broth-based soups are low-calorie but keep you feeling full. Pick up a carton of a healthy variety you like, such as bean and vegetable, on your next grocery run. Pair your soup with a cup of milk and a cheese stick for a protein- and fibre-packed meal that will keep you going through the end of the day.