Everything is always easier said than done, especially when it comes to healthy eating in times of heavy workloads and hectic schedules. It’s hard to keep in control and discipline yourself to stick to the healthy stuff and resist the easy junk food that’s convenient to buy.
However, like everything else it gets easy with practice and time. A routine is a habitual action, after all, make eating well a habit and the rest will be easy. Here are some healthy food ideas that you can eat at work without the guilt:
Oats are one of the healthiest grains you can choose they are high in fiber, which can reduce bad cholesterol and help you stay full longer. They also enhance the body’s immune response and stabilize blood sugar; plus, they’re gluten-free.
I rarely eat oatmeal without anything to go with it, and I know a lot of people are the same. I used instant oatmeal because I don’t have the time to cook it, and I really just prefer the convenience of putting a bowl of instant oatmeal in the microwave.
Instant Oatmeal is partially cooked and dried for fast preparation. It isn’t as healthy as cooked oatmeal, but the only thing that makes it bad for you is the added sugar in the flavoring of some brands. It’s always a wise decision to read the label of whatever it is you’re buying, some oatmeal brands put sodium as a preservative, however, there are some without them so you just need to know what you’re looking for.
What’s in my oatmeal:
- Kellogg’s Special K
- One sliced banana
- Optional: sprinkle of cinnamon.
Personally, I love the crunch of the cereal it really goes well with the nuts, and the fiber from the cereal helps to feel fuller for longer, along with the high-calorie nuts that are rich in antioxidants.
Fruit goes well with almost everything, and I picked a banana because it’s easily available (convenience stores and canteens) and it’s high in potassium to build up metabolism and regulate blood pressure.
Cinnamon helps regulate your levels to excess fat doesn’t build up and it’s also a great source of antioxidants.
Typically, I go for snacks that are filling because I know it keeps me active and more energetic throughout the working day.
In a small airtight container pack in some cereal, nuts, raisins, and dried fruit and you’re good to go.
If you don’t have the time or the ingredients, I recommend granola bars, which are a quick and easy way to get some good wholesome calories in and feel full in a minute.
My personal favorite is called ‘Fitbar‘. I always have one or two in my bag all the time, something quick and easy to eat even when you’re rushing to class or to a meeting.
Avoid junk food, it’s convenient but it also makes you crave it more and can make you feel sluggish and lethargic. All that air in the bag isn’t just to give the appearance of a full bag of chips, preservatives need to do their job too.
Personally, I love tea and coffee. I enjoy having at least one cup of any of them in my day to brighten up my mood and keep me awake. The added benefits make them even tougher to go a day without.
I occasionally drink green tea, because it contains caffeine (not as much as coffee) but just enough to keep you awake without the ‘jittery’ feeling from having too much coffee. It’s also great for fat loss and improves brain function, it’s a wonderful drink to boost metabolism and keep digestion on the right track.
I recommend using wheat bread than white bread just because it’s more healthy, whole wheat bread is much higher in fiber and vitamin B6 and E that’s good for your metabolism. What’s good about any sandwich is that you can put anything together, experimenting is fun and it’s fulfilling if the end result tastes good.
My on the go sandwich would be tuna, tomatoes, and cucumber on wheat bread. An alternative would be peanut butter with banana, also an easy combination if you want to get full for longer.
Tip: Don’t go for plastic cheese, those cheese slices that can be bought from the grocery. They’re called fake cheese because it takes a long time to digest because it’s heavily processed.
One serving is enough to take in your recommended daily dose of vegetables and fruit. The traditional ingredients used are a combination of the leafy greens (romaine lettuce), vegetables and fruit, chicken or tuna, and the dressing of your choice. However, there are a lot of dressings available on the market that are high in calories and have little nutritional value, read the label well and I recommend trying out vinaigrette for a change of taste.
Salads provide you with fiber that helps you feel fuller for longer and lower cholesterol as well as prevents constipation.
What I used:
+Cucumber and Tomatoes
+Purefoods Chicken in broth ( I switch it up to diced chicken and tuna occasionally)
+Kewpie Caesar Salad Dressing (Add it on last when you’re about to eat, to prevent the cereal from getting soggy if you opt to include it)
And those are my basic healthy food for a long day’s work, it was with this food that started my journey to living a healthier life, slow road but worth it as you go along. I love experimenting with everything and food is definitely at the top of my list, let me know what you think and if you want another batch of healthy food to kick-start your day!