Lunch as a meal means different things to different people. A number of people have many small snacks or meals during the day, so they really do not have a set lunch hour. Others, depending on what time they awake, may not have a mid-day lunch. Their lunch hour may be at 3 or 4 pm. For those working on the night shift, their 'lunch hour' may be 2am vs. 2pm. So the lunch hour varies for everyone, but in general the lunch meal itself immediately precedes the final major meal for the day, and for most of us it is our in-between meal.

However, lunch is quickly becoming like the middle-child, prone to being neglected and many times forgotten altogether. It often comes down to a choice between committing to the demands of our daily lives, which are at their peak during the day, or eating. But there are some steps we can take to put the 'lunch table' in a respected place in both our work and home life.

At Work:

1. Make Lunch hour part of the work culture:

If you are an employee, ask if some of your co-workers would like to order take-out from a good restaurant close by and enjoy lunch together.

If you are a boss, use some of the company's petty cash to order lunch for your immediate staff. This is also an inexpensive way to boost employee morale by making people feel appreciated, which is great for the company on a whole.

2. As much as possible, try to be out of your physical work space at lunch time, preferably outside the building. If you can't do this, then perhaps you could find an unused conference room or eat in the company lounge or cafeteria if you have one. The lunch hour is suppose to be your personal time, and should be separate from your work if possible.

3. If your lunch table must be at your office desk then make that space pleasant. You are spending the better part of your daylight hours in this place, so why not make it personal and pleasing. Have pictures and items that make you happy and bring good memories. Imagine the space as a second home and ask yourself "What will make this space feel more like home?"

At Home:

4. Try to make your lunch hour somewhat consistent, at least make it a range of time within which you must eat. That way you are training your body, and will be more likely to make lunch a daily routine.

5. Release your idea of what lunch is supposed to look like. Most of us are not Martha Stewart. Not every meal has to be as grand as a Sunday meal. Lunch can be simple and balanced. For example, a hearty soup and salad with perhaps crusty bread on the side can be a very satisfying lunch. A hearty sandwich made with whole grain bread and high quality meats, vegetables etc with a small side is another idea.

These simple meals can indeed be filling...: a. If you focus on the whole grains, beans, dried fruits etc., since all of these are great sources of fiber which is very filling b. Incorporate lots of vegetables, especially leafy greens c. Incorporate lots of lean protein sources d. Add nutrient dense foods like fish, eggs whites, yogurt, and low-fat milk etc. as much as possible. e. Get some healthy fats in there- sprinkle some nuts, use olive oil, use a little dressing. Fat is still a nutrient our bodies need and it makes us fill fuller for longer, because it slows down the metabolic process. Just don't allow your overall fat intake to exceed 30% and saturated fat intake to exceed 10% of your total daily calories.

So I hope you get to the lunch table regardless of where that table is or what time you get there. But do get there.