Health Workplace Eating
Snack Return of the
AFTER A SUCCESSFUL WORKPLACE WELLBEING DAY ON 12 APRIL, BETTER BUSINESS CAUGHT UP WITH CONSULTANT DIETITIAN AT EATWELL.IE, SARAH KEOGH.
With much of the population spending 40 hours a week in work, and some eating two, if not three, meals in their workplace, it’s important to instil good habits around eating well. We eat to fuel ourselves, and by paying attention to a few basic guidelines, we can do this in a way that’s efficient and good for our bodies.
> Portion control
One quarter of your plate should consist of protein. This is meat, beans, lentils, chicken, turkey, fish, eggs and nuts. Remember, the human body does not store protein. If you over eat on protein, your body just turns the excess into fat. One quarter of your plate should be reserved for carbs, preferably wholegrain or high-fibre carbs like brown rice, jacket potatoes or wholegrain bread. And it’s important that salad, vegetables or fruit make up half of what you intake during a meal. This could be a bowl of soup or a side salad with your lunch, or steamed or stir-fried vegetables with your dinner.
> Smart snacking
Snacking can be a great way to add some extra nutrition to your diet. But remember, only snack when you are really hungry, not out of boredom. If snacking is an issue for you, try keeping a food diary for a few days. Every time you snack, write it down along with the reasons behind why you ate. Plain nuts and seeds are examples of a great snack. Almonds, hazelnuts, pumpkin seeds and sunflower seeds are packed with minerals and fibre and are ideal for a quick bite. But only eat a handful, as this healthy snack can add some hefty weight if eaten to excess. Snacking is a great time to add fruit or yoghurt to your diet – and if you’re really desperate, some dark chocolate! Not only is it lower in sugar, but dark chocolate is also a good source of iron and may help to lower your blood pressure. Remember, these tips also apply when eating out or ordering in too, if your company provides that service. Be conscious of what and how much you are eating. Can you swap your carbs for a healthier variety? Can you add a side salad? Do you need three courses? Ask yourself these questions and get on the road to healthier workplace eating. For more tips on eating healthier at work and to learn more about National Workplace Wellbeing Day, visit www.wellbeingday.ie.
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