Olga Krasilova, an economist from Moscow, managed to solve the age-old problem of business women: how to eat quickly and efficiently, that is, not to harm your health? Today Olga shares with us her favorite recipes for quick and healthy lunches that you can take with you to work.
The habit of eating right
– I decided many times to start eating right, I tried many diets from:
- the Internet
however, all my attempts invariably failed – I again returned to my usual diet. I must say that it was not the problem of getting rid of excess weight that moved me, but the desire to feel myself:
Also, I wanted to tidy up:
knowing for sure that this can be done only “from the inside”, with the help of proper nutrition. One fine day, I was determined to figure out what was preventing me from sticking to a reasonable healthy diet.
I had to get a special notebook where I wrote down the time of eating, food eaten and their quantity. A week later, I found my weak spot. It turned out that while at home, I followed all the recommendations of nutritionists, ate fractionally, little by little, wholesome food. But at work, when there was very little time for food, and the choice of dishes was limited to cutlets, pancakes or rolls from the canteen, I violated all dietary rules, says Olga Krasilina.
Having thus identified my problem, I began to look for a solution. Admittedly, the process of eradicating the habit of random snacking at work took quite a long time. At first, I decided to just not have lunch or, at worst, eat as little as possible. But the cunning organism more than compensated for the lack of calories at dinner, which further removed me from the goal.
If you want to switch to a healthy diet, learn to plan in advance what and when you will eat.
However, gradually I managed to cope with myself and establish the right diet. I know that many working women face a similar problem. I hope my advice will help them make their diet healthy.
So, my first “discovery”. The secret to a good lunch is, oddly enough, a hearty breakfast. It makes the metabolism proceed more actively and charges with the necessary energy. And properly organized afternoon snacks help maintain activity levels.
One more rule. If you want to switch to a healthy diet, learn to plan in advance what and when you will eat. Otherwise, hunger will take you by surprise, forcing you to quickly eat everything that came to hand. These products are most often:
and not at all healthy low-calorie meals. One hamburger is about 590 calories and 34 grams of fat, which is almost a third of the average daily calorie intake and more than half of the fat intake.
Agree, it’s easier to spend five minutes in the morning preparing dinner that you take with you than to “work off” the gained kilograms with a diet and grueling workouts for a long time.
healthy snack rules
Another important point is the timing of the meal. As you know, you need to eat every 2.5-3 hours. Thus, if you had breakfast at 8 o’clock in the morning, you need to have a snack at 10.30-11 o’clock and have lunch at 1 o’clock in the afternoon. In this case, an afternoon snack falls on 15.30-16 hours, but you can have dinner at 7 pm.
This mode is guaranteed to relieve you of hunger and insure against overeating. Therefore, if your working day lasts from 9 a.m. to 6 p.m., you need to bring three servings of food with you: one large and two smaller ones. But don’t worry, you don’t have to carry shopping bags with pots to work. After all, all the necessary food takes up very little space.
By the way, how you pack your lunch is just as important as what you pack. Especially when it comes to perishable products. Most often, food brought from home remains in a bag or desk drawer for some time. These few hours at room temperature create favorable conditions for the reproduction of dangerous bacteria in food. Therefore, I advise you to take the following measures:
Before and after preparing food, wash the utensils and cutting boards you use with warm soapy water. If possible, use containers that keep the temperature of food, or a thermos for hot food. If you’re making sandwiches ahead of time, wrap them in cling film and freeze.
If you don’t have much time, you can freeze meat sandwiches for a whole week and then just take one out of the freezer every morning. Freeze vegetables or sauces used for such sandwiches separately and combine them right before eating.
It is necessary to consume enough fiber and vitamins, i.e. vegetables and fruits
Finally, the most important question: what, in fact, is there? Books and articles about proper nutrition helped me solve this problem. I realized that food should contain all the nutrients:
- and fats.
At the same time, it is ideal to get unsaturated fats:
- from nuts
- vegetable oil
and saturated, contained in:
- fatty dairy and meat products
better to limit. In addition, we need to consume enough fiber and vitamins, that is, vegetables and fruits.
Acceptable diet for a business woman
Armed with this valuable knowledge, I compiled a list of foods that needed to be combined into three full meals. My “golden” list includes 4 food groups:
- rye, bran or whole grain bread
- boiled beets
as well as:
- dried fruits
- boiled or baked meat and fish of low-fat varieties
- low-fat kefir, yogurt, fermented baked milk.
As you can see, the choice is quite wide, so if you wish, you can endlessly vary the dishes. I offer you my favorite ideas and recipe options for simple, quick, but very tasty “snacks”.
Healthy food will become tasty and loved if you put a little imagination into its creation.
For second breakfast and afternoon snack
- A glass of low-fat kefir + two loaves of bread + any fruit.
- A serving of low-fat yogurt + two loaves.
- 30-40 grams of nuts + any fruit or 2 loaves.
- 50 grams of dates, dried apricots or other dried fruits.
- Salad of sweet pepper, apple, cucumber + 2 loaves.
- Banana + apple + bread.
For lunch There are options here. If you have a microwave or stovetop at work, you can reheat food on the spot. Those who do not have this option will need to either use special containers that retain heat, or choose recipes for dishes that do not require additional processing, such as sandwiches.
Finally, a few more tips. While eating, whether it’s lunch or a small snack, completely distract from work, relax. If you’re hurriedly chewing on a sandwich, looking through business documents or typing on a computer, you’re unlikely to be able to understand what exactly you’re eating.
Try to chew your food thoroughly, and do not talk when you have dinner, otherwise serious digestive problems may arise later. And, of course, eat only sitting. After all, on the go, your stomach will not be able to properly accept and digest incoming food.
Finally, keep an eye on the amount of liquid – you need to drink an average of 2 liters per day, or 8 glasses. For myself, I solved the problem this way: one glass of water – before breakfast, two – between the first and second breakfasts, two more – before lunch, two – before afternoon tea and one – before dinner.
By the way, it is very important not to drink immediately after eating, it is better to wait at least an hour so as not to dilute the gastric juice. But eating dry food is no less harmful. I trained myself to drink some water or herbal tea about 15 minutes before meals: the liquid fills the stomach, and satiety comes much faster. Eat an apple, pear, orange or any other fruit 10 minutes before lunch and only then proceed to the main course. By the way, I transferred these rules to my home meals.
And my last wish: create. Healthy food will become tasty and loved if you put a little imagination into its creation. Vary dishes, invent recipes, involving your household in the process, and proper nutrition will become an exciting and interesting thing for you.