What foods should you avoid eating at lunchtime?

I have a habit of drinking smoothies and eating bananas after lunch to feel full longer, but I still feel sluggish and sleepy in the afternoon. Could you please advise me on what foods to avoid at lunchtime? (Huyen, 30 years old, Hanoi ).

Reply:

Lunch is a major meal, but choosing the wrong food can lead to lethargy, lack of concentration, and negatively impact afternoon work. Bananas contain L-tryptophan, which, when consumed, is converted into serotonin – a hormone that improves mood – and melatonin – which regulates the circadian rhythm and can make you feel sleepy.

Sugary smoothies should also be avoided at lunchtime, as they contain many simple carbohydrates (sugar), which can make you feel sluggish. Instead of fruit smoothies, you should opt for complex carbohydrates and plenty of natural fiber, such as nuts, whole grains, lentils, and black beans.

Similarly, vegetable salads can also cause fatigue and lethargy in the afternoon, as they may contain a lot of sugar from the dressing, are low in calories, and not very much protein.

Another common lunch item is salmon. While nutritious, it can be quite sleepy at lunchtime because it's high in vitamin B6, which stimulates the body to produce melatonin—a hormone that induces drowsiness.

An ideal lunch should have a healthy combination of carbohydrates, protein, and good fats (avocado, olive oil) to create a feeling of fullness. In addition, you should include green vegetables to boost vitamins and fiber.

Doctor Nguyen Hoai Thu
Vietnam Institute of Applied Medicine

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