How to eat healthily at work
09:14 02 July 2007
Sweet-toothed workers consume more than 2,000 snacks while at the office, according to a new survey.
The poll of 3,000 office workers, conducted by Aldi, revealed that busy workers are increasingly opting for quick and easy snacks to get them through the day.
Instead of enjoying a hearty breakfast before they leave home, workers opt to have a quick bowl of cereal at their desks 151 days out of the 240 worked each year.
The average person will eat 158 chocolate bars, 204 biscuits and 180 packets of crisps across 48 weeks, Monday to Friday.
They will also snack on 192 sweets, 131 cakes, donuts or pastries, and 274 cereal or biscuit bars alongside 170 fizzy drinks and 428 cups of tea or coffee a year.
So if you spend as much time raiding the vending machine as you do at your desk, it's probably time you tried a few healthier options.
It's not just your waistline that will thank you for it - eating nutritious food during the working week can also boost your work performance as well as saving you a few quid.
Breakfast
Eating breakfast fires up your digestive system, and gives your body fuel until lunchtime.
Try eating things like porridge, muesli or brown bread. These foods release energy slowly, providing you with a steady release of glucose. Unlike sugary cereals and croissants, these foods will make you feel fuller for longer and you're less likely to opt for a mid-morning snack.
Porridge is also an excellent source of the stress-reducing vitamin B, and encourages regular bowel movement. With a 1kg pack lasting you four weeks and only costing around 1.50, it's cheap as well as healthy.
Snacks
If you can't live without crisps and choccy bars, try snacking on dark chocolate to get your fix without the sugar rush and keep away from crisps cooked in hydrogenated oil.
Give fruit, nuts, seeds and vegetables a try. Eating plenty of these will give your concentration levels a boost.
Vegetables have a high water content, which is an excellent way to hydrate your skin naturally, giving you a younger, healthier complexion. So get slicing those peppers, celery and carrots and dunk them in tasty dips like low-fat tzatziki or humus.
Lunch
Fixing your own lunch is generally cheaper than buying it at the canteen. Plus, you have the added benefit of knowing exactly what's in your food.
If you don't have time to make a packed lunch at home, then try buying something that includes a good source of protein and a slow releasing carbohydrate - that way you'll be eating food that satisfies your appetite but is less likely to lead to a mid-afternoon slump.
It's also important to get enough omega 3 in your diet. To keep your memory and concentration levels at an optimum include in your meals a good source of omega 3 such as flax and pumpkin seeds, walnuts and oily fish.
Create your own nutritious lunch:
- Tuna bean salad
- Wholemeal tuna and cucumber sandwich
- Wholemeal pita bread with humous and salad
- Jacket potato with baked beans/grated cheese/cottage cheese/tuna/salmon
Sources of protein:
Turkey, chicken, beef, pork, pulses, eggs, cheese (including cottage cheese), tofu, quinoa, peanut butter.
Sources of complex carbohydrates:
Potatoes, beans, wholemeal bread, brown rice, whole grains, broccoli, butternut squash.
Good habits
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- Drink two litres of water each day
- Limit your caffeine intake
- Include oily fish (e.g. mackerel, tuna) in your diet
- Swap white breads and pastas for wholemeal varieties
- Have treats, but eat them in moderation
- Try to keep hangovers for the weekend, but drink plenty of water to re-hydrate your body if you've had a heavy night during the week.