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what to eat and what not to eat at work, healthy snacks to eat
from: GoriMost working professionals fall into the trap of unhealthy eating. Nutrition specialists tells you what food to stay away when you are at work.
Unhealthy eating practices impair blood sugar balance, concentration levels, moods, energy levels, work productivity and also your overall health. Imbalanced blood sugar levels also increase the need for stimulants like coffee, tea, energy drinks and cigarettes, which in turn harm the human body.
Some of the common unhealthy eating habits that working professional fall prey to are —
- Skipping breakfast and/or missing lunch
- Eating out frequently
- Consuming sugar based and deep-fried snacks
- Binging in between meals, in the night and during weekends
- Working professionals tend to consume several cups of tea and coffee every day
- Drinking alcoholic beverages and smoking.
WHAT NOT TO EAT
SUGAR AND REFINED FOODS
Foods and beverages that contain large amounts of sugar or refined flour (like biscuits and cookies) can slow down brain function, lower immunity and raise blood cholesterol
COFFEE, TEA AND ENERGY DRINKS
Coffee improves concentration within an hour of consumption. However, too much coffee can desensitize the brain to the body's natural stimulants. This fuels the need for external stimulants and a further dependence on coffee. The caffeine content in 1-5 cups of coffee can increase levels of anxiety and depression. More than five cups of coffee/day substantially increases stress levels. Other stimulants in both regular and decaffeinated coffee are theobromine and theophylline. These affect sleep quality and increase stress levels. Tea has less caffeine than coffee but has high levels of tannin. Tannin prevents the absorption of important minerals like iron and zinc. Colas and energy drinks are also harmful as they contain large amounts of caffeine and sugar.
DEEP FRIED SNACKS, JUNK FOODS
These can have high levels of saturated and Trans fats; sodium and preservatives; refined flour and sugar. These foods cause lethargy and obesity. They also increase the risks of heart disease, diabetes and cancer.
CIGARETTES
These contain several toxic substances like tar, a carcinogen, nicotine, an addictive stimulant, and carbon dioxide. Smoking causes hypertension and cancer. It also affects heart health and lung function,
ALCOHOL
Heavy and regular consumption of alcohol tends to impair memory, brain and liver function, causes vitamin B deficiencies, and reduces appetite.
WHAT TO EAT
- It is best to eat every 3-4 hours to support work productivity and
- balance blood sugar levels
- Breakfast choices should include, oats or muesli with milk, fruit and cinnamon
- Multigrain bread with egg, or low fat cottage cheese, or water packed tuna, with some milk and fruit, is a good option
- Fruits with a handful of nuts or seeds like almonds or pump kin/sun flower seeds make healthy snacks in between meals
- Lunches and dinners should include substantial amounts of lightly cooked vegetables — soups, salads with sprouts and lightly stir-fried vegetables are healthy
- Also, lean poultry, fish, low fat cottage cheese, tofu, lentils or legumes are good
- Have two to three servings of one of the following — multi grain bread, chapatti, whole-wheat pas ta, brown rice
- The quantity of grains should be limited when consuming starchy vegetables like potatoes, peas or corn
- Exact quantities for all the above suggestions depend on age, sex, health status and activity levels.
EATING RIGHT
- Limit the use of cooking oil to 3 to 5 tsps/day
- Drink 8 to 10 glasses of water daily
- Have oily fish like tuna, mackerel and salmon two to three times a week
- Replace butter with olive oil or home made nut butters as spreads
- Try to eat smaller portions and avoid feeling overfull after a meal.
- If hungry, eat more of salad and leafy greens like spinach, cabbage or lean protein like low fat paneer, tofu or fish rather than the grain
- Eating in this way provides nutrients, antioxidants, and fiber necessary for the best in health and productivity. Such nutritional practices also help to balance blood sugar, prevent the need for stimulants, improve concentration and stress handling ability, prevent obesity, diabetes and heart disease and improves immunity and overall health.
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