8 practical food ideas to take to work

Eating out requires discipline and evaluation of the restaurants close to your work, as it is necessary to take into account the conditions of food preparation to strictly follow the diet that your nutritionist has indicated to you. Also, you need to eat well between each meal! In this case, the best solution is to take healthy snacks prepared at home.

In addition to being made with care, you have diverse options of ingredients. Depending on the choice, it is possible to further enhance your diet with healthy and delicious foods!

1 – Assorted breads

Flatbread, for example, is a great protagonist for those who want to eat with quality and quickly. It is easily found in supermarkets or bakeries. “You can take to work, for example, ½ slice of sandwich with 1 slice of ricotta”, suggests nutritionist Mila Moraes, from the MPIO team.

Present on the menu of those who are on a diet, French bread should be replaced by wholemeal bread.

There are options with grains and even quinoa, responsible for bringing fiber to the diet. Choose one of them and invest in the combo low-fat cheese, tomato slices and lettuce for the stuffing.

“For those who want the sweet version, take a slice of wholemeal bread and spread it with 1 dessert spoon of fruit jam”, indicates Mila. If your goal is just to maintain the body, take “1 slice of bread if gluten with a soy paste”.

2 – Cookie, can you?

Yes, but be selective when buying, after all, you don’t want to compromise your diet, do you? In this case, investing in rice crackers is a sure option. “Take in a bowl, 1 large unit of rice crackers with 1 level dessert spoon of soy paste or cottage cheese”, teaches the nutritionist.

When buying them, always read the label on the packaging, as those labeled light are not always healthier. Choose whole grains and whole grains. Another suggestion is to bet on whole-grain cookies to complement your snack at work.

3 – Tuna

Tuna is one of the allies for those who want to have a quality diet, as it has a high content of omega 3, responsible for accelerating metabolism. Stuff the snack with carrots cut into very thin fillets, 1 spoon of tuna and 1 slice of tomato. It is worth remembering that it is necessary to check if the company offers a refrigerator so that you can store the food until it is time to eat, since it is recommended that the tuna does not stay at room temperature for too long. If you prefer, opt for the tuna pâté instead of the tuna in pieces.

4 – Yogurts

Yogurt can’t be missed! In addition to being rich in calcium, you should consume it very cold to refresh. “Non-fat yogurt or unsweetened curds are ideal. You can add 1 dessertspoon of fruit jam with no added sugar or even organic honey,” says Mila. Another tip with yogurts is to beat the skimmed with zero gelatin or accompany it with fruit.

5 – Roasts

For dessert, how about a delicious apple or banana baked with cinnamon?! “In the apple, we have only 52 Kcal, in 100 grams. In bananas, 89 kcal”, indicates Mila. If you don’t want to bake it in the oven, you can leave the banana or apple for a few seconds in the microwave to heat up and melt a little. Top with cinnamon powder and enjoy!

6 – Chestnuts

You can also take a mix of oilseeds, such as Brazil nuts or walnuts. “In this case, the ideal is to consume 2 units and 4 more almonds or hazelnuts”, indicates the nutritionist. Studies indicate that they are rich in vitamins A and B.

7 – Tapioca

Easy to prepare, tapioca can be added to your list. “2 tablespoons of flour, enriched with chia seeds + egg white in the form of an omelet or low-fat cheese”, suggests the nutritionist. Pack your tapioca in a container and take it to eat during service hours.

8 – Fruits

Essential in a healthy diet to ensure a better quality of life, fruits should not be left out. You can eat them at room temperature on cold days or icy on warmer days. “I also recommend 1/2 piece of papaya or banana with 1 tablespoon of oatmeal”, comments Mila.

Apples, pears, bananas, guavas and grapes, for example, can be taken in small jars. Take the 1 hour break after lunch and eat the fruit.

If you’ve overdone it at lunchtime, you can bet on detox foods. For this, take 2 slices of pineapple with mint or grated lemon. “You will consume 72 kcal and only 0.1 g of fat”, emphasizes the nutritionist.

A few more practical ideas to complement your lunch at work:

• Natural fruit juice such as orange or watermelon;
• Fruit smoothies and milk (keep refrigerated);
• Biscuits of water and salt;
• Sugar-free gelatin (keep refrigerated);
• Sprinkle biscuit;
• Natural coconut water.

Don’t forget that it is extremely important not only to eat well, but also to drink water to keep your body hydrated during working hours.

It is also important to point out that it is necessary to seek the help of a nutritionist, after all, he will evaluate your medical history and indicate the best options for your body type, for your goals and needs.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.