12 Recommendations from a nutritionist for your employees - Part One

25.07.2022

Find out nutritionist Veronika Bartkova's recommendations for a balanced diet in the two-part article.

FOOD Programme is a cross-European programme that promotes public health. The project aims to improve the eating habits of employees while simultaneously increasing the nutritional quality of the food offered in restaurants.  Edenred is the programme’s main partner. It coordinates and runs the programme in each of the ten European countries involved. Find out nutritionist Veronika Bartkova's recommendations for a balanced diet in the two-part article. Here is the first part of the article:

1. Rational eating

Lunch accounts for approximately 35 % of our daily energy intake and should not be skipped. When choosing a lunch meal, it is a good idea to consider:

• the type of work being carried out,
• the stress level,
• mental and physical activity.

For sedentary jobs, it is best to avoid heavy fried foods which slow down our digestion due to their high-calorie content and very low amounts of nutrients. 

A good alternative for a healthy meal is to eat protein in the form of different types of meat: chicken, beef or veal with a small portion of brown rice or potatoes, supplemented with fresh or steamed vegetables. Meat can also be replaced with fish as it is an excellent source of omega-3 fatty acids. Omega-3 fatty acids improve brain, heart, and immune system functioning.

A healthy lunch is a job well done!

2. Pasta for lunch?

If you choose carbohydrate-based foods such as pasta for lunch, pay attention to the various combinations. Instead of a heavy cheese sauce, choose a healthier version such as pasta with a light sauce made from fresh tomatoes, basil and mozzarella, or whole-wheat pasta with basil pesto. 

Replace white-flour pasta with a healthier alternative, such as whole-wheat pasta with a higher vitamin and mineral content, or pea or lentil pasta. These options are an excellent source of vegetable protein and contain high amounts of fibre. 

Such meals give you plenty of energy to tackle the tasks that await you after your lunch break.

Tasty and healthy Italian food is always perfecto!

3. Stress – the silent killer

We all face stressful situations on a daily basis. What to do when we find ourselves under pressure? You might want to take the easy way out and turn to sweets with a high sugar content, drink caffeine, or take a drag from a cigarette.

However, this will only stress your body even more because you will put strain on your adrenal glands. Instead, try setting aside time for lunch, especially at work, when you can enjoy a balanced meal in peace. By skipping meals, your body releases even more cortisol – the stress hormone. 

Limit sugary, industrially processed carbohydrates with a high glycaemic index. Choose instead whole-grain foods high in B vitamins, which help the body feel calm. Eat slowly and keep in mind that eating quickly inhibits proper digestion, reducing the number of nutrients that enter the body.

A tasty broth is an excellent choice, and not only on Sundays!

4. Daily diet

The foods we eat on a daily basis have the biggest impact on our health. When choosing what to eat, it is important to maintain an intake of wholesome foods such as plenty of vegetables, especially brassicas: broccoli, kale, cabbage, cauliflower, and watercress. Brassica vegetables are an excellent source of sulforaphane, i.e. an antioxidant that reduces oxidative stress, increases the liver’s detoxifying capacity and protects it from oxidative stress and cell damage. 

Wholesome foods also include fruits, whole grains, dairy products, and high-quality vegetable oils. It is best to limit industrially-processed foods that contain excessive amounts of added sugar, saturated fatty acids, and salt. These ingredients are closely linked not only to weight gain but also to the development of chronic diseases. 

Vegetables will both cheer and fill you up!

5. A healthy meal = 40 different nutrients on your plate

No one food alone contains all 40 nutrients. That is why it is important to choose various foods to ensure that your diet is balanced. When having a salad for lunch, drizzle it with high-quality olive oil and a few drops of lemon instead of dressing, which usually contains a lot of unhealthy fats.

Oils and fats are best to consume in super healthy foods such as fish, avocados, or nuts. High-quality butter and cold-pressed vegetable oils are also suitable. However, it is not recommended to consume vegetable fats, margarine, or industrially-processed fats and oils.

Raising standards is good for your health!

6. Cooking in a microwave

For lunch, eat freshly-prepared hot meals. Stop reheating meals in the microwave. This way of heating destroys the majority of nutrients found in the food. You are missing out on significant amounts of vitamins, such as vitamin B12, a deficiency of which leads to serious damage to the body.

Microwaving changes the molecular structure of the food, which greatly reduces its nutritional value. Some experts refer to microwaved food as “dead food”. There is nothing worse than reheating your food in plastic containers. Plastics contain a large number of toxins that are released by heating. They enter our bodies by eating microwaved food.

Not slacking on food preparation gets you healthier food!

Read more: 12 Nutritionist Suggestions for Your Employees - Part Two