Select Page

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. 


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:


Calories per Portion or *100g


*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.


 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


Low Fat, Low GI.

*Lean turkey


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 


Steam or poach. Low Calorie, Low Fat, Low GI.

Poached egg

 70 each

Low GI.

Scrambled egg


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.



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:


 300 – 500

High Fat. Opt for the leanest available or choose turkey/chicken alternative.

Pork chops 

 300 – 500

High Calorie, High Fat.


 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


Per serving (200g) High GI.


 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.


 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.


 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.


 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!


 250 per bar

High Calorie, High Fat. Just 1 bar a week!


 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


Per serving (200g) High Calorie, Mostly High GI.

Roast potatoes


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!


 400 – 700

Per pie (average). High Calorie, High Fat, High GI.


 100 – 150 each

High Calorie, High Fat.


 180 – 500

High Calorie, High Fat, High GI.

Fried bacon

 100 – 150 per rasher

Grill instead and trim fat off first.

Fried egg, each


Ok occasionally, but only if using a few drops of oil. A Better option is poached or boiled.

Fried anything!


High Calorie, High Fat.

Take away/fast food

 1000 – 2500!

High Calorie, High Fat, High GI.


 100 – 200

High Calorie, High Fat, High GI.



Per serving (100g) High Calorie, High Fat, High GI.



Per serving (100g) High Calorie, High GI.


 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!




Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.

Pin It on Pinterest

Share This

Sharing This Post

Share this post with your friends and family - you never know who you could be helping!