Even if there is a canteen or cafe near your place of work, you should not eat there regularly. Firstly, very often, even in a vegetable salad or a fish dish, too much oil is added, or even worse, mayonnaise sauce. Secondly, you will always depend on what is available, instead of being guaranteed to eat only healthy food. And thirdly, it is not very profitable.
If it's not customary in your office to bring homemade food with you (I know it happens), be a trendsetter! Show colleagues the right example, and believe me, they will begin to repeat after you.
Of course, in cute lunchboxes. Most of all I like the options with separators. This is very convenient if your container contains both lunch and a few snacks. You can order them on Aliexpress. I have already given links to some options in.
But if you do not like to mess with online stores, interesting boxes with dividers can be found almost everywhere now - in Ikea, Uyuterra, etc.
First snack(optional) = depending on the density of the breakfast, it can be a handful of nuts, any fruit, healthy pastries, some dried fruits, a whole grain bread sandwich with cottage cheese, a piece of boiled chicken, vegetables, etc. Dinner= carbohydrates + protein + fiber. For example: buckwheat with baked chicken + vegetable salad. Second snack= predominantly protein or some slow carbohydrates. The main thing, as in the first snack, is to monitor the portion size. Snack doesn't have to be as big as lunch.) If you are not losing weight, options for the first snack will do.
I'm lucky. We have a separate kitchen with fridge, kettle and microwave. Therefore, we always bring full meals with us, not sandwiches and chocolates.
I use a very handy container with sections. I bought in the usual Uyuterra six months ago. Perhaps the boxes from this collection are still for sale there. My lunchbox is quite big, but you can take a lot of healthy food with you. 
By the way, all 4 cups are removable. The lid is tight, 5+. 
For lunch I take protein (chicken breast, lean beef) + slow carbohydrates (brown rice, buckwheat, whole grain pasta, etc.) + salad (tomatoes, cucumbers, peppers, onions, greens). Often boiled eggs as an accompaniment to dinner if no garnish is available. As snacks - apples, pears, banana, nectarines, grapes, peach, berries, yogurt, cottage cheese, kefir. Dr.Korner crispbread, nuts… I eat fruits both as a whole and as a salad with yogurt or cottage cheese. Sometimes I make a “sandwich” of bread + cottage cheese + fruits / berries.
From unsweetened snacks, I like “boats” of celery with feta cheese or an egg stuffed with “cream” of avocado and herbs. Very tasty and unusual ... By the way, these recipes first came across in a personal menu that a nutritionist developed for me. I really liked it! There were scheduled and main meals, and snacks, and even a shopping list. Many of the recipes and ideas I use to this day. If you suddenly missed my story about this experience, you can read it on the blog.
Personally, I was attracted by the ready-made menu not only for its efficiency, but also for the fact that you don’t have to think about what to take with you to work. It is really very convenient, and corresponds to the principles of proper nutrition. Even at work, food should be tasty and healthy!
Oh, these office tea parties with buns that cause great harm to our figure ... But such gatherings are also a way to communicate with colleagues, so you should not completely refuse tea in a company at work. You just need to choose the right dessert. Now on the Internet you can find a lot of recipes for healthy baking! These are cheesecakes, and homemade oatmeal cookies, and home-made muesli bars, muffins and pancakes made from whole grain flour and other sweets. I often bring cottage cheese casserole with me. For my taste, it goes well with a chicory drink.
If you don’t want to mess with the stove and cook special desserts at home, then good dark chocolate, marshmallows (without icing), marshmallows, marmalade, “live” sweets, and other goodies without flour and yeast will help you out. Do not forget to carefully look at the composition of purchased sweets! Avoid cheap cakes, muffins, rolls, cookies, etc.
I hope my tips will help you eat right at work. And don't forget to drink plenty of pure water, and also take small breaks to rest!
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Now is the time that everyone is used to snacking with Snickers, hot dogs and other useless food. Some simply do not know how to replace these everyday foods. But, for sure, everyone wants to have a beautiful and slim figure. This article lists a number of foods that will be useful and enjoyable during a snack at work or school.
So, all you need is to stock up on the products offered below in the morning and go to work with a clear conscience.
1. Yogurt, kefir, fermented baked milk
Just one serving of the product's low-fat yogurt will provide you with the stomach-filling dietary fiber and protein you need. Another advantage is its low calorie content - about 30 calories per serving. You can always choose the yogurt you like, and the variety of choices will help you avoid boredom. Kefir or fermented baked milk improves metabolism, helps to remove toxins and accumulated metabolic products from the body, improves the functioning of the cardiovascular system, liver, kidneys and other internal organs.
Kefir and fermented baked milk have such healing properties due to the high content of vitamins, especially vitamins of groups B, C and A, and trace elements.
2. Curd
As a snack, cottage cheese in its original packaging or in a vacuum container will be good. It is better to purchase it immediately before dinner, because you can store this product without cold for no longer than 3 hours.
Curd contains an easily digestible protein - casein, which has a high nutritional value and fully replaces other animal proteins. 300 g of cottage cheese is the daily dose of protein necessary for the body.
Also, cottage cheese has a lot of calcium and phosphorus, which contribute to the formation and strengthening of bone tissue. Low-fat cottage cheese is used with dill, celery, parsley, oregano or arugula.
3. Fruit.
Very convenient and easy option. Delicious, healthy, appetizing - just a few apples, oranges or bananas will add vitamins to the body and relieve the rising feeling of hunger. In addition, this is a great opportunity to control your weight.
4. Smoothies (fruit smoothies)
If you want to outwit your body and curb the attacking feeling of hunger, then smoothies are exactly what you need. Cocktails made from pineapples and berries help to avoid high-calorie and unjustified snacks. All you need to make drinks is 2-3 varieties of frozen fruit. You can also use fresh fruit by chilling the cocktail with ice cubes.
5. Dried fruits
Rich in vitamins, minerals and plenty of healthy carbohydrates.
6. Nuts
All nuts are a rich source of protein, vitamin B, vitamin E and the minerals calcium, iron, magnesium and potassium. For example, almonds perfectly tones, uplifts and gives strength.
7. Homemade Energy Bars
Energy bars sold in stores can be quite expensive. Thus, many refuse to consume them in order to save money, despite their benefits to the body. An excellent replacement for purchased products is a self-made energy bar. The ingredients needed for its preparation are quite affordable. So, you will need almond oil, brown rice syrup (in the case of honey), oats, nuts and dried fruits (dried apricots, raisins, prunes). Twist everything in a meat grinder, mix, add syrup or honey. Wrap the molded bars in a film.
8. Muesli
You can have a snack and muesli, filling them with milk or yogurt. The only “but” is that the packaging of muesli also needs to be examined for the presence of unnatural additives, a large amount of sugar, etc. in them. It is better to cook muesli yourself from cereals, nuts and dried fruits. You can make homemade muesli on your day off and all week you will not puzzle over what to take to work for a snack.
9. Bagels
Bagels contain niacin, iron, thiamine, and riboflavin, making them a truly healthy snack. Bagels are made from wheat flour with the addition of yeast. They have a pleasant taste and are much healthier than donuts, donuts, doughnuts and other baked goods. Bagels are a great substitute for croissants and other "fat" flour products, while they also contribute to a feeling of satiety.
10. Sandwiches and sandwiches
Eliminate sausage and white bread. Have your sandwiches made from whole grain bread, vegetables, chunks of chicken, fish, or cheese. You can use corn tortillas, which are rich in dietary fiber and thus provide you with a feeling of satiety for a long time. Flatbreads can be consumed with a variety of low-calorie dressings. Yeast-free breads also do an excellent job with bouts of hunger during lunches and afternoon snacks. These thin plates are delicious both on their own and together with low-fat cottage cheese, boiled or raw vegetables (but not with avocados or potatoes).
11. Dark chocolate
Scientists have long proven that dark chocolate helps a person control the number of calories consumed, as it contains valuable antioxidants that speed up metabolism and keep weight under control. A 100-gram bar of dark chocolate satisfies hunger and reduces appetite.
It is in dark chocolate that contains a lot of calcium, magnesium and phosphorus. Phosphorus nourishes the brain, magnesium regulates cellular metabolism, calcium provides bone strength. Theanine contained in chocolate has antibacterial properties and prevents the formation of plaque; phosphates and fluoride strengthen teeth. And most importantly - chocolate cheers up!
12. Seasonal vegetables
Vegetables, for example, fresh tomato, cucumber, sweet pepper (if the season), a sprig of greens can be taken from home. Vegetables and herbs are able to live a day without a refrigerator. They contain vitamins and minerals necessary for the body.
A fresh vegetable or fruit salad is the best appetizer offering you the fewest calories and providing your body with essential vitamins and nutrients. If you're worried the salad will come out tasteless or bland, dress it with a little oregano or cilantro.
13. Baked potato
Also included in the list of healthy snacks at work. Jacket potatoes can be easily cooked in the microwave. The main thing is not to forget to pierce the skin, otherwise the potatoes may explode under the influence of microwaves. The potato has a high energy value, it contains protein, amino acids and a large amount of vitamin C. Such a potato perfectly satisfies hunger and improves immunity.
14. Boiled egg
A soft-boiled egg can be boiled in an electric kettle. The main thing is to follow the correct cooking technology, namely: you need to put the egg in cold water, and then turn on the kettle. And in order for the egg not to crack during cooking, you need to add a pinch of salt to the water.
Eggs are rich in protein, they also contain a lot of vitamin D - it is necessary for strong bones and beautiful teeth, nails and hair, as it regulates the level of calcium in the body.
15. Boiled chicken
Boiled chicken meat is suitable for those who are worried about their figure - there is little fat in chicken meat. At the same time, chicken is rich in protein and glutamine, which stimulate the nervous system.
You can store boiled chicken meat without a refrigerator for almost 5 hours, but only at a temperature not exceeding 20 ° C. By the way, due to the long shelf life, chicken is advised to take on the road - for example, to eat on the train.
A sandwich made from boiled chicken meat is good: with a slice of bread and some vegetable.
Our body needs water to function properly. The daily rate of obtaining water in liquid form is about 1.5-2 liters.
It is best to drink plain water without gas. As an alternative, you can drink green tea. It contains the alkaloids caffeine and theobromine, which improve blood circulation and provide oxygen to the brain.
Tea will be useful for hypertensive patients. People with low blood pressure are better off drinking coffee. But remember that you can drink it no more than 2 cups in the morning.
Another tip - think about your diet in advance, take nuts and fruits from home, and then you will not have to poison your stomach with chips and cookies.
Note that the right snack at work will not only improve your performance, but also keep your figure. Before you eat something, determine the degree of your appetite. If it approaches 100%, do not rush to "swallow the elephant." In this situation, it is better to be a little hungry than too full.
Snack at work for the benefit of the figure
Proper nutrition contributes to effective weight loss. People on a diet and anyone who wants to eat right, it is recommended to adhere to a certain regimen when you need to eat often and in small portions. Between the main meals, it is necessary to arrange snacks that do not allow the appearance of hunger.
Snacking signals to the body that nutrients will be supplied to the body constantly, and there is no need to stockpile in the form of fat. Also, after a small snack, a person will not be able to eat much for lunch or dinner and will get rid of the habit of eating at night.
Snacking for weight loss will only help if you organize them correctly.
Some tips for healthy snacking:
To lose weight, snacking should be as healthy as possible. Junk food provokes a sharp increase in blood sugar and contributes to the deposition of fat in the body. The feeling of satiety after such snacks disappears very quickly and is replaced by a brutal appetite.
Proper snacks should not contain the following foods:
It is also not advisable to eat sweet fruits, such as grapes or bananas. Too much sugar in them, which contributes to the addition of extra pounds. Bananas are more suitable for athletes and pregnant women.
Healthy snacks should include:
10 almonds or 20 pistachios contain only 80 calories, and 5 tablespoons of dried cherries contain about 125
The ideal option for weight loss are foods with fiber:
Three fresh carrots will relieve hunger for a long time, despite the fact that their total calorie content is approximately 60 calories.
Meals prepared at home are much healthier than from the store, as you can be completely sure of the freshness of the products and their quality.
Apple chips. Such a snack will bring both benefit and pleasure, and it is very simple to prepare it. It is necessary to cut the apples into very thin slices and put them on a baking sheet covered with parchment. Dry at low temperature in the oven for at least 4 hours with the door ajar. These chips are completely safe, they do not contain fats and calories. And the pectin in the composition will help normalize water-fat metabolism.
Jelly from berries and fruits.
Ingredients:
Pour gelatin with water and leave for an hour (for an instant look, 15 minutes will be enough). Bring the swollen gelatin to a boil in a steam bath and immediately remove from the stove. Pour compote or juice, add berries or pieces of fruit. Mix, pour into molds and refrigerate.
Diet muesli bars.
Ingredients:
Soak dates in water for 2 hours. Then grind with a blender together with bananas until smooth. Add coconut, oatmeal, nuts or seeds and stir. Preheat the oven to 180 degrees Celsius. Put the mixture on a baking sheet with a layer 1.5 cm thick and bake for 10 minutes until golden brown. While the cake has not cooled down, cut into small pieces, cool and place in the refrigerator for 20 minutes. Bars can be poured with melted dark chocolate. Wrap the pieces in foil or cling film.
Snacks at work and at home must be arranged in between main meals. They contribute to the normalization of metabolism, do not allow the appearance of hunger. If you eat healthy foods during snacks and do not exceed the amount of servings, then you don’t have to worry about being overweight.
Nutritionist advice. A complete diet with the right snacks is useful for almost anyone - diabetics, hypertensive patients, and people who are watching their figure. This is the prevention of gastrointestinal diseases, fluctuations in blood glucose levels, food breakdowns, when a person does not control his appetite. Even mood is related to how we eat.
For those who like to snack on cottage cheese, recipes with this healthy fermented milk product in the video below will be interesting.
A busy work schedule and overtime is not a hindrance to proper nutrition. In a series of important cases, you can always carve out a few minutes for a quick snack at work. This will give you fresh strength, and the body will be grateful.
How to have a tasty, satisfying and quick snack at work? They come to mind first. Of course, not from the nearest diner, but cooked at home with the right ingredients. The turkey sandwich is exactly what you need. Boil 200 g of turkey fillet in the evening. Make a vegetable mix with shredded carrots, 3 cauliflower florets, a tomato, ½ bell pepper, and 8-10 chopped olives. Drizzle vegetables with olive oil and leave overnight. In the morning, dry 2 slices of whole grain bread, brush with sweet mustard, put mixed vegetables and chopped turkey between them. If you want to make a sandwich more satisfying, then add two tablespoons of your favorite pate to the filling, and lingonberry sauce will help to add a piquant note. Snack on this sandwich at work and it won't be long before hunger strikes.
Drinking a cup of tea at the workplace is not forbidden. An excellent office snack for her will be dietary oatmeal cookies. Mash a banana with a fork, sprinkle it with ½ tsp. vanilla sugar and pour in 80 ml of milk. Gradually pour a glass of oatmeal, mixing them with a banana mass. Add 50 g of chopped cashew nuts and light raisins, after scalding it with boiling water. Let the dough soften for 20-25 minutes, and then with a spoon dipped in water, spread the miniature cookies on a baking sheet with parchment paper. Bake it for 10-15 minutes at 180°C. Such a healthy snack at work will fill you with positive energy until the end of the working day.
Why is it useful to have a snack at work without interrupting the work process? Homemade muesli bars. We chop into small pieces 120 g of dried apricots, prunes and figs or any other dried fruits that are at your fingertips. We grate a banana and a pear, flavor them with the juice of 1 lemon. We combine dried and fresh fruits, pour 50 g of brown sugar and 2 cups of toasted oatmeal flakes. We tamp the mass on a baking sheet with baking paper with a layer of 1 cm and cut lightly with a knife to make it easier to break the finished bars. We put the muesli in an oven preheated to 160 ° C for 30 minutes. Complement this healthy snack at work with juice or yogurt, and a burst of energy is guaranteed.
Light but hearty cottage cheese dishes for a snack at work are a win-win option. Diet cheesecakes require a minimum of preparations, and they will bring a lot of joy. Mix in a bowl 500 g of low-fat crumbly cottage cheese and 3 tbsp. l. honey. Add 2 eggs, 50 g of washed raisins and 5 tbsp. l. sifted oatmeal. We knead the dough from the curd mass, form cheesecakes and fry in oil until golden brown over medium heat. And now we send them to the oven at 180 ° C for literally 7-10 minutes. This maneuver will make it more tender and airy. A tasty, and most importantly, healthy answer to the question of what to take for a snack to work is ready.
Fresh fruit is the best snack at work without harm to the figure. Especially if you make a low-calorie salad out of them. We cut hard persimmon, sweet apple into identical cubes, add a few grapes and strawberries. We combine all the ingredients in a bowl and season with 70 ml of white yogurt or lemon juice. Fry 50 g of coconut flakes in a dry frying pan - it will add seductive tropical notes to the salad. Just add it right before we taste the salad. This light snack at work will help kill the worm, and at the same time cheer you up.
How to eat right at work? First of all, once and for all forget about fast food. If you are sometimes drawn to, make them from apples. We remove the core from 2-3 apples, leaving them whole and with a peel. Then cut them into thin circles with a hole in the middle. Mix 100 g of sugar with 250 ml of mineral water and bring to a boil. Marinate apple slices in this mixture for 30 minutes and put on a wire rack to drain the liquid. Bake the chips on a baking sheet with parchment paper at 100 ° C for 30 minutes on each side. At the very end, you can sprinkle them with cinnamon. Such a proper snack at work will not affect the figure.
How to eat while sedentary? Drink plenty of fluids, don't forget about protein and vegetables. A hearty winter smoothie meets all these requirements. Coarsely chop 150 g of pumpkin pulp and bake for 30 minutes in the oven at a temperature of 200 ° C. We shift it into a blender bowl, add a chopped banana, 30 g of ground walnuts, pour in 200 ml of drinking yogurt. Beat the ingredients into an airy mass, put ½ tsp. cinnamon, a pinch of nutmeg and mix well. This pumpkin pie flavored rainbow smoothie will liven up your office menu and brighten up the rest of the day with a pleasant aftertaste.
Fill up your piggy bank of recipes with these dishes - they will definitely come in handy. If you have your own interesting options for snacking at work, be sure to leave a description of them in the comments.
When we imagine a working lunch, not the most healthy food appears before our eyes: sandwiches, pizza or pies. Of course, a snack should be quick and satisfying in order to replenish energy and return to the work process, but do not forget about your health. Inadequate high-calorie snacks can reduce productivity!
In addition, they will cause diseases of the gastrointestinal tract and can ruin your figure. In order to eat right at work, it is important not only to choose healthy meals, but also to stick to an optimal schedule. With it, you will be able to control the feeling of hunger and eat at regular intervals.
Nutritionists have long proven that skipping breakfast guarantees overeating during the day. Breakfast is completely digested by the body and does not contribute to weight gain, because in the morning the metabolism is the fastest, and you can safely eat a large portion. Experts note that the optimal breakfast density should be such that for the next three hours you do not feel hungry.
By refusing breakfast, you are depriving the body of the necessary “recharging”!
In this case, the body will store enough energy and strength for the working day. The best breakfast might be a large portion of oatmeal with fruit (or scrambled eggs with two slices of whole grain bread and cheese). But it is better to refuse meat and cottage cheese, since protein products are not able to give the body the necessary amount of energy in the morning.
Of course, a cup of coffee in the company of colleagues helps to cheer up and tune in to the working mood. But do not forget that coffee not only invigorates, but also accelerates the removal of fluid from the body, dehydrating it. Three cups of coffee at work can dehydrate your body and make you feel worse. In addition, do not forget that caffeine invigorates not by itself.
It works by stimulating the nervous system, that is, it makes the body work in an accelerated mode. As a result, already in the afternoon you will feel tired, lack of energy and desire to refresh yourself with something quick and tasty - for example, a chocolate bar. Therefore, it is recommended to drink coffee only in the morning and no more than one cup a day.
It is not necessary to cook complex dishes that take a lot of time. But you should also not interrupt with sandwiches and a variety of buns. Self-cooked food disciplines and helps maintain optimal weight, but dishes from buffets and cafes are too fatty and unhealthy - but you have to eat them for lack of choice.
Try this: prepare two small containers, in one of which you place your usual serving of food, and in the other - fruit. Eat a main course during your lunch break at work. After a few hours, have a fruit snack. You will be surprised how little food you need to feel full and energized!
It is better to prepare snacks at home than to buy ready-made ones!
By the way, it is not necessary to cook every day. It is quite enough to cook several different dishes on the weekend, which you can vary during the working week. Salads with a variety of meat and fish fillers, meatballs and vegetable stews are considered a universal lunch option.
Surely you are used to snacking on sweets, cookies and other not very useful, but tasty products at work. Even if you do not have problems with the figure, remember: the simple carbohydrates that make up the usual work snacks constantly stimulate jumps in blood glucose levels, periodically raising or lowering your performance.
In order to maintain a consistently high and productive brain activity, you need to abandon spontaneous meals and switch to a system of carefully planned snacks. Between main meals, you can refresh yourself with nuts, dried fruits, cottage cheese, vegetables, banana or apple chips.
Take small breaks every hour for tea. Weak herbal tea will help to relax and get a little distracted from work. In addition, tea can deceive the stomach, giving a feeling of satiety. Also, don't give up water - and if you don't like plain water from coolers, always carry a container with lemon and orange slices, fresh mint and cucumbers with you to give the water a pleasant taste and aroma.
If you eat too large a portion, the body begins to work hard on its digestion. Blood rushes to the stomach, significantly reducing brain activity, and this is manifested in the desire to sleep. Productivity drops and you can't wait to go home. That is why homemade food is so useful, pre-prepared and collected in the optimal portion size.
Can't think of what to cook for work? There are proven, very filling and delicious dishes that are easy to prepare and enjoyable to eat during your lunch break.
Remember: eating right at work is very important, because we spend a third of our lives in the workplace. If you correctly plan your weekly menu, you will be grateful not only to the stomach, but also to the figure.
