HEALTHY FOOD FOR EXECUTIVES

Diana Milena Rojas, Nutritionist, Dietician and food expert of Cook & Chef Institute gives us the keys to a balanced, varied and adequate diet.

Photograph of HEALTHY FOOD FOR EXECUTIVES
 
For an executive in the middle of his busy workday, thinking about having a balanced meal is difficult; however, spending hours without eating isn’t the best thing for both your body and your health.
 
And yet, it’s still possible to maintain a healthy diet, even when you're busy.
 
1. EAT BREAKFAST
It’s the golden rule. Breakfast is the most important meal of the day, NEVER FORGET IT. People who do not have this habit are more able to develop overweight or obesity. It is also useful to eat breakfast because it’s increasing your concentration and your problem-solving abilities.
Moreover, studies show that those who eat breakfast tend to consume fewer calories and fat compared to those who do not start their day with a healthy breakfast. If you are one of these executive who is not used to taking time for the breakfast or who is always postponing it, it is recommended to plan what you are going to prepare or eat in the week and have easy and healthy food to prepare and to consume. For example, take something light like a low-fat or Greek yogurt with a fruit or a glass of porridge with skim milk or some crackers with a slice of low-fat cheese or for more convenience you can prepare have low fat cereal accompanied with milk or some protein like cheese or egg.
 
 
2. EAT FRUITS AND VEGETABLES
Fruits and vegetables have great benefits for health contains antioxidant vitamins and fiber. Take at least 3-4 fruits and 2-3 vegetables each day.
 
 
3. MANAGE THE PORTIONS
Eat moderate portions. If reasonable portion size is maintained, it is easier to eat the foods you want and stay healthy. A portion of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 portions of pasta! In these cases you are not forced to finish your dish.
 
4: DON’T SKIP MEALS
Eating smalls but frequents meals helps you to balance your calories intake throughout the day and also keeps your level of blood sugar equilibrated. Instead of eating three large meals, try to eat 5-6 small meals during the day.
 
5. TAKE TIME FOR A BALANCED LUNCH
For many executives, overworking makes them forget lunch or simply replace it by the first thing that they find in the cupboard of the house or by the first that will allow them to eat while working in front of their computers. It’s not a suitable habit, it’s crucial to take time to eat. When you eat in front of the computer, it becomes unconscious eating. You are not paying attention to the amount of food you are eating and this is a quick way to gain weight. It becomes impossible to feel "full" when your mind is focused on the work and not on the body.
Take time to eat a balanced lunch during the day. Including protein, vegetables and fruit (even as a beverage).
 
6. EAT HEALTHY SNACKS IN THE OFFICE; REDUCE YOUR CONSUMPTION OF SURGARY DRINKS AND CAFFEINE
Starting the day with a cup of coffee is not exactly a balanced breakfast, but it’s likely the most common. People are more dependent on these drink and use it as an activator of energy but this can be a stimulant of anxiety, and an intestinal irritant. Caffeine can actually push your body to the limit with overstimulation and making things worse. Because of this you should start with small changes in order to reduce your consumption of caffeine by replacing it by an aromatic drink or a Greek yogurt and eating at the same time a small healthy snack like almonds, fruit, cheese or low-fat crackers without forgetting to drink a water.
 
7.DO SOME REGULAR PHYSICAL ACTIVITY
Exercise gives a natural boost to your levels of mood and energy, and can be an excellent way to help you to relax. For some people, high-intensity physical activity works well. But if you're too stressed or exhausted, vigorous exercise can make things worse. Walking, dancing, doing yoga or swimming can be beneficial and relaxing workouts.
 
 
Be selective and plan ahead to not let the eagerness choose for you.
 

Diana Milena Rojas
Dietitian nutritionist
Master(c)  nutricion salud y actividad fisica (viu)
Nutrition coach, director nutryfi