12 healthy, nutritional tips that you can apply at work

12 healthy, nutritional tips that you can apply at work and of course at home!

Nesreen Fahmi of Nutrition Planet, www.nutrition-planet.org is a Naturopath Nutritionist and a member of the British Association for Applied Nutrition & Nutritional Therapy (BANT) & Complementary and Natural Healthcare Council (CNHC). Nesreen is based at  Clarendon’s 42, Upper Berkeley Street, Marble Arch. We asked Nesreen if she could give us some healthy, nutritional tips that you can easily  apply at work and also at home, here they are…

Nutrition Planet Healthy Eating

  1. A balanced plate –  Always eat a balanced plate of food. Ideally it should be half vegetables, ¼ protein and ¼ carbohydrates.
  2. Water –  Water is so important, so many people don’t drink enough water.  Your daily intake should be 2 liters of water each day, this is hugely important for the whole body and its functions.
  3. Exercise – Try and exercise for at least 30 minutes each day; even it is just a brisk walk. 
  4. Protein – When you are planning what to eat for the week ahead, try and consume foods that contain protein in your three meals.  Protein will help keep you feeling full, it stops food cravings and that feeling of hunger. Also going back to the importance of water, keeping topped up throughout the day will also help combat that feeling of hunger and wanting something sweet. 
  5. 5 a day – Eat as many vegetables and fruits as you can, 5 a day really is a minimum. They contain lots of essential vitamins, minerals and antioxidants, which keep the body healthy. Fresh fruit and veg is fantastic for your immune system which helps keep those germs away. 
  6. Portion size – Make sure you don’t give yourself to big a portion at each meal time. Even though you are eating healthily, eating too much can make you overweight even if it is a healthy option of food that you are eating. Check our portion sizes on the following website for further details.
  7. Cut down on your sugar intake – Sugar, the sin. To much sugar not only causes obesity but tooth decay and having to much sugar in your diet on a regular basis can cause diabetes. 
  8. Cut back on saturated fat – Eat less hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. These food items are high in saturated fats which increase the risk of heart disease.
  9. Reduce your salt intake –  The maximum amount of salt should be no more than 6g a day per adult. Too much salt will raise your blood pressure which can increase the symptoms of heart disease.
  10. Don’t reach for the biscuits and chocolates – When you are feeling hungry, think healthy snacks. Instead of reaching for the biscuit tin or for a packet of crisps, eat some fruit which is low in sugar, a handful of nuts such as almonds, some salad, a yogurt, a home-made smoothie, chopped carrots or celery with some hummus.
  11. Chew your food very well – Chewing your food well will help with your digestion, better digestion will also help you lose weight.
  12. Less caffeine – Cut back on the cups of coffee and tea and swap to herbal teas or hot water and lemon. Green tea, peppermint, ginger, chamomile, rooibos, milk thistle, rosehip, cinnamon are all lovely alternatives to coffee. Too much caffeine will affect the nervous system.

│Written by: Nesreen Fahmi │ www.nutrition-planet.org │ Based at  Clarendon’s 42, Upper Berkeley Street │