How to Eat Healthily at Work!

You Spend a Lot of Time at Work – so Eating Healthily when there is a Big Part of your Nutrition!

Like everything in this World, a little planning and prior preparation goes a long way. Take a look at our guide and get your Nutrition at Work sorted – the easy way!

Get off to a Good Start!

Start the day with a quality breakfast. You’re usually at home at the beginning of the day, so eating something healthy should be easy. There are lots of options, but try and avoid the traditional cereals or toast and marmalade if you’re trying to lose weight. If you’re getting fitter and working out regularly, you’ll need to eat plenty of protein to keep you muscles strong and to help repair your body after each workout. Scrambled eggs and a slice of wholemeal toast with low fat spread and topped with mashed avocado makes a perfect start to the day. I use only 25% of the yolks to keep my Cholesterol Levels low. For example, if I scramble four eggs, I’ll only use one yolk. 

Snacks, Snacks, Snacks!

We all get peckish around mid morning, but the traditional crisps or biscuits is a poor choice, so think of something quick and wholesome such as half a tuna wholemeal sandwich (you can save the other half for the afternoon) and a piece of fruit. 

A Healthy Lunch

Lunchtime can often mean a trip to the nearest convenience store or fast food outlet. A much healthier option is to take something healthy to work with you – and it’s usually a lot cheaper too. It does require a little planning but it’s worth it.

What Should a Healthy Lunch Contain?

Try and include some slow release carbohydrates (see below for more info), protein and good fats; the type of fats that help fight the causes of high cholesterol levels (see my article Eating Your Way to a Healthier Heart). For example, some brown rice, spinach, tomatoes and lean chicken drizzled with a homemade olive oil and mustard dressing gives you everything you need. If you’d like to know more about the causes of high cholesterol you’ll find them here.

Plan Ahead – Stock your Cupboard and Fridge for the Week Ahead 

You don’t necessarily need to plan every single meal and snack for weeks in advance, but always having some basics to hand is a good idea:

Eggs, Brown Rice, Wholemeal Bread, Wholemeal Pitta Bread, Seeded Crispbread

Tomatoes, Celery, Salad, Carrots, Avocadoes, Peppers

Apples, Oranges, Bananas

Chicken Breast, Tinned Tuna in Springwater, Low Fat Cottage Cheese, Tinned Mackeral in Tomato Sauce

Low Fat Yoghurt, Nuts, Seeds

Prepare your Lunch and Snacks the Day Before

Invest in some Tupperware or other forms of storage and start putting together food for the following day at work. It only takes ten minutes or so and you’re set! Prepare your work food at the same time as you prepare dinner and it’s even quicker.

Don’t forget to include your snacks for the day. Snacks are important in helping prevent you getting hungry. When you’re hungry, you’re far more likely to overeat and eat the wrong things!

Snacks like fresh fruit, nuts, seeds and yoghurt are quick and easy. Popcorn is another great snack, as long as it’s not full of butter or sugar. It’s a great source of fibre and just like nuts and seeds can help fight against causes of high cholesterol.

Keep up your protein intake with chicken slices, eggs, nuts, cottage cheese etc. 

Finally…

Plan ahead, save money, eat more healthily, look after your heart and say goodbye to that late afternoon slump! If you need any help, just ask LemonBody!

Bonus Section: What are slow release Carbohydrates?

Carbohydrates (Carbs) are the fuel on which your body runs. Carbs come from plants. Once in your body, Carbs turn to sugar (glucose), which your body uses as fuel. Carbs either turn to sugar quickly or slowly. You should try and eat Carbs that release their sugar slowly as these are far healthier and less likely to be stored as Body Fat. These Carbs are called Low GI Carbs or Slow Release Carbs and are the healthy ones. Low GI Carbs are found in food that is in a natural state and not processed – think steamed vegetables and fresh fruit rather than cakes or pies. See the Bonus Section below:

Bonus Section: Healthy Eating Food Tables

Your quick reference guide to common foods!

**GREEN LIST** – Try and eat mostly from here:

**ORANGE LIST** – Try and eat only occasionally from here:

**RED LIST** – Try to avoid foods from here: