If you find the following six tips a bit overwhelming, why not try one at a time over the next six days and you’ll be feeling better by the end of the week.
7am: Don’t skip breakfast
Making it a priority to consume a balanced breakfast will help you maintain good energy levels throughout the morning, keep your blood sugar levels balanced and prevent you from reaching for a sugar-laden unhealthy choice mid-morning.
Set yourself up with protein, fibre and quality carbohydrates to help you power through your busy morning at work/study.
12pm: Eat mindfully at lunch
Those who rush through lunch, eating at their desk are more prone to feeling the need to snack later in the afternoon. It takes 20 minutes for your brain to register that your stomach is full, not to mention the negative effect of rushing meals on your digestion.
Take at least 20-30 minutes away from your desk (without distractions). Bonus points for those who can get outside for some fresh air during their lunch break. I guarantee you’ll feel more refreshed and be more productive for the last half of your work/study day.
There’s nothing wrong with snacking when done wisely.
A healthy afternoon snack may help prevent you from overeating at dinner and can even help you meet your vegetable or calcium requirements depending on your snack choice.
Why not try one of the following:
- Hummus dip with veggie sticks
- ¼ cup unsalted nuts/seeds
- A piece of fruit
- 2 slices cheese on 2 wholegrain crackers
Ensuring half your plate is vegetable (excluding potato, sweet potato, corn or peas as these contribute to your quality carbohydrate portions instead) or salad will help fill you up, boost your fibre intake for the day and provide your body with an abundance of nutrients.
This means that if you are having something like spaghetti bolognaise, instead of just filling your bowl with spaghetti, you would have serve yourself the amount you would normally eat and replace the missing volume with an equal volume of salad/steamed veggies on the side.
8pm: Opt for a sensible dessert
If you’re in the habit of reaching for something sweet after dinner why not try some plain unsweetened yoghurt (add fresh fruit, cinnamon or vanilla for flavour) or a few slices of quality cheese instead of your usual ice cream or cake.
Save your favourite dessert item for special occasions only (birthdays, anniversaries, a night out at a special restaurant etc) and enjoy something sensible every other day.
A great way to end your day is to think about how you can make the next day even better. Spend a few minutes packing lunch and a healthy snack for tomorrow (it takes less than 20-30 minutes, I promise!). It will save both your waistline and your wallet!
Excellent choices include leftovers from tonight’s dinner or a quick mountain bread wrap filled with a source of protein (chicken, lean leg ham, eggs etc) and lots of salad veg.