A day in the Office: Quick Nutritious Ideas
Do you get to 3 or 5pm and find that you are ravenous? Reaching for the snacks at work or getting home and bingeing on everything in the cupboard? Maybe you’re getting brain fog and lack of energy at 3pm too?
These are all signs that you’re simply not eating enough or regularly throughout the day. To help with this, I thought I’d share some simple Breakfast, lunch and Snack ideas to either store at work or take to work to get you eating regularly.
BREAKFAST: The most important meal of the day. Did you know skipping morning meals makes you are more susceptible atherosclerosis, heart disease, high blood pressure, diabetes and high cholesterol. Some examples:
Wholemeal Toast/Crumpet/English Muffin/Bagel
With toppings Eg Peanut Butter Banana/ Cheese/tomato/Avo Feta/ Tahini Banana
Weetbix/Oats/Muesli/WG Cereal with toppings Yoghurt or Milk and Fresh or Frozen Fruit
Wholemeal Raisin Toast
MORNING TEA and AFTERNOON TEA SNACKS: Eating regularly prevents extreme hunger (which can cause you to overeat), speeds up your metabolism and keeps you energised.
Dips and WG Crackers (Eg VitaWheat)
Nice and Natural Protein Seed Bar
Carmens Seed Bar
Sun Rice Mini Rice Cakes
Fruit
Fruit Cups in Natural Juice
Yoghurt pouches
Custard pouches
Table of Plenty Choc Rice Cakes
Chips/popcorn
Hot cross bun
Cheese and cracker packs
Happy Snack Chickpeas
LUNCH: Important to take time out to eat lunch. Also important for this meal to be balanced. What I often see is clients having salad and protein but no carbohydrate. Carbohydrate is energy and needed to keep blood sugar levels stable and avoid that 3pm crash.
WG Wraps/Bread for Sandwich/Wholegrain Rolls With the following fillings:
Chicken/ Flavoured Tofu/Turkey/Tuna/Eggs + Salad + Cheese/Feta /Avo/Mayo/Sauce of choice
Rice Pouches with Tuna/Edgell Flavoured Legumes and Steam Fresh Vegetable Packs or Salad Bag
Vitawheats or other WG crackers with Avo/Tuna/Chicken/Cheese/Tomato
I hope that this has been helpful and gives you a range of new items to try through the day. Mix it up how you like, ask yourself each week what you feel like and add these foods to your shopping list.
If you need help with balancing out your nutrition through the day and getting a personalised approach to your nutrition, I have spaces available in my 6 week Nutrition Coaching Program.
Please reach out to me via email at mattea@adelaidenutrition.com.au for more info or head to the link below for more info and bookings
https://adelaidenutrition.com.au/nutrition-and-mindset-coaching
Happy Hump day!
Mattea Palombo
Accredited Practising Dietitian and Nutrition and Mindset Coach