It is the middle of March now – have you managed to stick to your New Year’s resolution to get in shape? If not, don’t fret; the Dieticians of Canada have made March Nutrition Month, and this year’s theme is eating well at work. We’ve got some nutrition counselling tips to help you re-vamp that resolution starting with your at work eating habits!
March nutrition counselling – tips for eating well from 9-5:
Breakfast: According to the Dieticians of Canada, almost 40% of Canadians skip breakfast, and often this has to do with not being able to fit it into the morning rush. However, this skimping means you are losing out – breakfast not only helps you achieve and maintain a healthy weight over time, it helps with appetite control and allows you to better take in those key vitamins throughout the day.
Tip #1 – Prep breakfast ahead of time so it is easy to grab on-the-go. For example, make quinoa or oat porridge and reheat in the morning. Add fruit or nuts for extra sweetness and fibre.
Tip #2 – Stock up on ready-to-eat items, such as yogurt or individual portions of healthy trail mix – these will help curb the temptation to grab at the drive-thru.
Tip #3 – Pre-make hard-boiled eggs – easy to grab on-the-go and packed full of protein!
Lunch: Thinking outside the lunchbox can really make a difference. If you easily get bored with the same sandwich every day, or don’t want to become a rabbit thanks to the same green salad, here are some lunch tips.
Tip #1 – Make extras of that healthy dinner so that you can have leftovers the next day – you can even reinvent them if you’re feeling creative.
Tip #2 – Lacking inspiration? Try creating your own lunch-a-ble with a few different, yet healthy, items: cheese, crackers, veggies, fruit, trail mix, eggs, etc.
Tip #3 – If you didn’t have time to prep, and are thus headed to the cafeteria, simple choices can make a world of difference. Craving pizza? Go with thin crust. Feeling a stir-fry? Ask for extra veggies and go light on the sauce.
Mid-afternoon munchies – it is a long time between 12 and 6pm (or whenever you sit down to dinner), so give your stomach what it craves with a healthy in-between stack. Here are a bunch of ideas to give you some inspiration:
- Veggies and hummus
- Apple slices and peanut butter
- Yogurt with some fresh fruit
- A handful of nuts and some dried fruit
Want even more ideas, or better yet, a customized plan that suits your lifestyle? Individualized nutrition counselling is a great way to achieve and maintain your healthy goals. Meeting with a registered dietician, one who can assess your eating routine and help you set realistic goals, can help you get to where you want to be!
For more about nutrition counselling or to speak with our registered dietician, Stefanie Senior, please call Athletic Edge Sports Medicine today at 1-416-800-0800 or visit www.aesmphysiotherapytoronto.ca.