Healthy eating in the office is real. The main thing is that the set of products is balanced, and their quality is not in doubt.
Optimal combinations for an office lunch are advised by Ulyana Mironova, nutritionist, wellness therapist at the Butterfly Effect center.
“If possible, try to bring homemade food to the office: most business lunches were created to satisfy taste requirements, not to feel good. In addition, a homemade meal will save not only time, but also money (after all, the economic situation dictates a reasonable attitude to finances). Thermal bags and thermal containers, lunch boxes and soup thermoses – today there is no problem with what to bring food to work.
Soup is the head of everything
So, what can you consider as a healthy office lunch:
Soup will provide excellent satiety, comfort in the stomach and prevention of gastritis. The best options are chicken soup with vegetables, mushroom puree soup and borscht in low-fat meat broth.
A sandwich can be helpful!
Sandwiches can be healthy too! For example, cooked on whole grain bread or crispbread. Instead of butter, it is better to use ricotta or avocado, and boiled or baked meat, fish, vegetables, low-fat cheese are the main components. By the way, such sandwiches can be heated in the microwave – and the hot dish is ready!
Salad is healthy only with the right dressing
Variations on a theme salads – weight. Moreover, a salad for an office worker can also be the main dish, saturating and quite dense. But the general rule is – no mayonnaise, smoked meats and empty calories such as potatoes in the composition. The ideal option is leafy greens, 1-2 vegetables with a pronounced taste (tomatoes, bell peppers), a meat or fish component and the right dressing based on yogurt, vegetable oils with a pronounced taste (sesame, olive or flaxseed).
Well, the most common option is meat dish with garnish… The best combination is cereals and lean meat (baked, stewed, boiled). An extremely desirable addition is a mono-vegetable or salad (remember the correct dressings!).
A fish, unfortunately, for a number of reasons, it is not the most frequent option for an office snack. However, you should strive to introduce it into your diet at least twice a week. The most useful side dishes for fish are stewed vegetables, brown rice and pearl barley.
An important point – do not wash down lunch with compote or tea with sweets!
Any liquid is undesirable within an hour and a half after eating
Be consistent with your healthy eating habits. And good health, efficiency, and, consequently, a career will only benefit from this ”.