When a rushed lunch break, or snacking on junk food from “the chip lady” is often all the nutrition we get at the office, it’s no wonder many feel fat, tired and lethargic.
Try these smart-snacking solutions
Cape Town based dietetics consultant Megan Pentz-Kluyts recent said that there are many more benefits to eating small nutritious snacks throughout the day as apposed to big meals to help maintain your blood sugar levels. Maintaining high energy levels is vital in facilitating high workplace performance and rests largely on your eating habits.
Recommended snacking
The importance of differentiating between snacks and treats must be stressed . A snack must offer some nutritional benefit to your body and includes fruit, vegetables or yoghurt, while treats include chocolates, sweets and cakes .She recommends creating a snack drawer in your desk with healthy snacks and lunch ingredients. These could include peanut butter, fruit bars, Provitas, or tuna (in spring water). A fully stacked snacks drawer guarantees constant access to healthy food.
Maintain energy
“To prevent big hunger pangs between meals and overindulging at main meal times, spread your food intake over five smaller nutritious meals or snacks, rather than eating three large main meals a day,” advises Pentz-Kluyts. This means that in addition to breakfast, lunch and supper, you must also have a mid-morning and mid-afternoon snack.
Eating low Glycaemic Index (GI) foods, that are digested slowly thereby increasing energy, is also recommended. These include citrus fruits, yoghurt and low GI bread. Conversely, when you eat high GI foods, high in refined carbohydrates, your blood sugar spikes, giving you a short burst of energy, followed by a crash.. This can ultimately lead to fatigue, weight gain and possible health problems in the form of Type-2 Diabetes.
Packed lunches
Bringing packed lunches to the office is healthy and can save both time and money. Look for healthy but delicious lunches during your grocery shopping trips to prepare for the week ahead. You can also prepare extra dinner for the next day’s office lunch. Use the office fridge to store sweet chilli sauce or light dressings to add flavour to boring dishes.
Take away options
When takeaways are your only choice, some of these options from nearby quickshops, grocery shops or restaurants:
- A whole-wheat roll or wrap with lean protein fillings like tuna and egg, lean ham or skinless chicken.
- A sushi pack and a fruit.
- A small portion of rice, bean or pasta salad followed by fat-free yoghurt.
- Wraps or sandwiches from healthy establishments like Kauai.
- If you crave a burger, order it plain, lose the chips and rather add a salad with olive oil and balsamic vinegar dressing.
- An individually-sized pizza from Debonairs, etc is healthier when you order it topped with veggies.
Dos and don’ts
Do
- Sit somewhere other than your desk.
- Try to go outside.
• Drink water.
Don’t
- Skip lunch.
- Eat and talk on the telephone or drive.
• Have butter or margarine if your food contains mayo.
Source: destinyconnect.com
