Planning! As we get busier and busier at work, it can get more difficult to ensure that healthy choices are readily available. Keeping a stock of healthy snacks on hand is essential, for example nuts such as almonds and walnuts, muesli bars or cans of tuna, salmon or 4 bean mix. Taking in enough perishables at the start of each week works well as well, for example 5 small tubs of yoghurt, a selection of fruit or chopped vegetable sticks with hommus.
Some work places will now supply fruit as a healthy snack, a great initiative that you could get your work place on to as well.
Keep a bottle/jug/glass of water on your desk and sip on it throughout the day to prevent dehydration.
Monitor portions. For example, I regularly see clients who have three or more large milky coffees per day. This can contribute significantly to your daily intake. 1 large full cream latte is approximately 400mL, this is 940kJ, by having 3 of these, that equates to nearly 3000kJ, not to mention over a litre of milk! Simply by choosing a small rather than a large, the kilojoule content of 1 latte is reduced to 517kJ, or 1551kJ for 3. Still a significant contribution, but a marked decrease in overall energy intake, though this could be further reduced by choosing a low fat or soy milk instead.
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