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:

Food	Calories per Portion or *100g	Comments
*All veg (except potatoes)	30 – 50	Steam or boil lightly. Low Fat, Low GI. Can be fresh or frozen, or even tinned!
*All fruit	50 – 100	Natural and uncooked. Low Fat, mostly low GI.
Salad	20 – 40	No dressing. Low Calorie, Low Fat, Low GI.
Wholegrain Rice	150 per portion	Not more than 2 small (half a cup when cooked) portions a week. High Calorie, Low/Med GI.
Lean chicken	150 – 220	Per breast, skin off. Low Fat, Low GI.
*Lean ham	130	Low Fat, Low GI.
*Lean turkey	155	Low Fat, Low GI.
*Lean beef	175 – 200	Low Fat only if lean! Low GI.
*Oily fish	170 – 200	Low Fat, Low GI.
*Fish fillet	110	Steam or poach. Low Calorie, Low Fat, Low GI.
Poached egg	70 each	Low GI.
Scrambled egg	220	3 whole eggs, v small amount of butter. Low GI.
Boiled egg	70 each	Low GI.
Granary bread	120 per slice	No more than 2 slices a day.
Protein shakes	100 – 250	Low Calorie, Low Fat, Low GI. Look for low Carb.
Water	0	The perfect way to hydrate!
Diet Coke/Pepsi	0 per can	No more than 1 a day!

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

Mince	300 – 500	High Fat. Opt for the leanest available or choose turkey/chicken alternative.
Pork chops	300 – 500	High Calorie, High Fat.
Lamb	300 – 500	High Calorie, High Fat.
Grilled bacon	80 per  rasher	No more than 2 lean rashers a week.
Jacket potatoes	200 per  med size	High Calorie, High GI. Low fat if no butter!
Boiled potatoes	150	Per serving (200g) High GI.
Pasta	200 small  cup cooked	In low tomato/pesto sauce. Small cup only! High Calorie.
Rolls/Bagel (without filling!)	120 – 180	High Calorie, High GI and that doesn’t include the fillings. Wholemeal and granary are ok, but small ones only!
Shop sandwiches	300 – 700	High Calorie, High GI, High Fat. You’ll be amazed at how many calories these contain! Make your own, or buy with 350 calories or less.
Butter	30 – 80  portion	Choose low-fat spreads instead. Benecol or Flora Proactive. If you eat butter, cut down portion size.
Breakfast Cereals	300 per bowl	High Calorie, High GI. Try porridge, poached eggs, yoghurt and fruit instead.
Smoothies	170 – 300	High Calorie, High GI. Healthy, but too much sugar! Not more than 2 a week.
Fruit Juice	150 – 300	High Calorie, High GI. Eat whole fruit instead.
Nuts	200 – 400	Nuts are great, but full of calories if you eat more than a small portion.
Tinned fruit	100 – 300	High Calorie, High GI. Choose fruit in natural juice, never syrup! Or go for the real thing!
Chocolate	250 per bar	High Calorie, High Fat. Just 1 bar a week!
Alcohol	120 – 250	No more than 4 glasses of wine or beer a week!

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

White bread	100 – 120	Per slice.
White rice	240	Per serving (200g) High Calorie, Mostly High GI.
Roast potatoes	300	Per serving (200g) High Calorie, High GI.
Pasta (in creamy sauce)	500 – 650	Per serving (200g) High Calorie, High Fat, Low GI.
Anything with mayonnaise	Lots and lots!	Mayonnaise is everywhere (especially in shop bought sandwiches) and is full of calories!
Pies	400 – 700	Per pie (average). High Calorie, High Fat, High GI.
Sausages	100 – 150 each	High Calorie, High Fat.
Chips	180 – 500	High Calorie, High Fat, High GI.
Fried bacon	100 – 150 per rasher	Grill instead and trim fat off first.
Fried egg, each	130	Ok occasionally, but only if using a few drops of oil. A Better option is poached or boiled.
Fried anything!	Lots	High Calorie, High Fat.
Take away/fast food	1000 – 2500!	High Calorie, High Fat, High GI.
Crisps	100 – 200	High Calorie, High Fat, High GI.
Cakes	500	Per serving (100g) High Calorie, High Fat, High GI.
Sweets	400	Per serving (100g) High Calorie, High GI.
Biscuits	50 – 100 each!	High Calorie, High Fat, High GI.
Cereal bars	120 – 250 each!	High Calorie, High Fat, High GI. They look healthy, are packed with sugar!
Boozy days	Lots and lots	Stay off the booze if you want to lose weight, seriously!
Soft drinks, Coke etc.	140 per can	Choose diet instead or drink water instead!