Think Fit Stay Fit

By:

Prachi Rege

Nutritionist

Corporate Wellness

Clear link between Wellness and Success

Poor nutrition reduces work productivity by 15%

People with unbalanced diets take 25% more time off than those with balanced diets

Common symptoms/problems faced at work due to unbalanced meals:

High Stress levels High rate of Metabolic Disorders such as Diabetes,

Hypertension (high blood pressure), high cholesterol, hyperacidity etc.

Low Haemoglobin levels

Poor concentration

Poor memory

Tiredness, fatigue, very low energy levels, always sleepy

How to balance our meals?

BREAKFAST Most important meal of the day

Easy breakfast options:

-Oats/Muesli/Wheat flakes in Soya milk or Cow’s Milk with nuts or fruits

-Eggs with Multigrain or Whole Wheat Bread/Chapatti

-Oats, Strawberry/Banana, Milk, Yoghurt Smoothie with Honey

-Sprouted Pulses and Chapatti Roll

-Parantha stuffed with Green Leafy Vegetables or Dal and Seeds

-Mixed Grain Pancakes/Thalipeeth

-Potato-Oats Tikkis/Cutlets

Lunch Finger foods/quick lunch ideas

-Chapatti and Sprouts/Paneer/Tofu Rolls with Salad or Stuffed Paranthas

-Whole Wheat or Multigrain Sandwiches with Vegetables/Eggs/low fat Paneer/Cheese

-Brown Rice Pulao with Soya Chunks and lots of Vegetables

-Daliya Upma with Vegetables and thick Buttermilk or Salted Lassi

-Idli with Saambar, Salted Lassi and Green Salad

*Do not drink Fruit Juices with lunch or dinner. Go for salted lassi or masala buttermilk instead.

Post Lunch Sweet (for Sweet Tooth):

Dates, Prunes, Apricots, Black Raisins, a small piece of Black Jaggery

Mid-Morning snack1 Fresh Fruit or

2Tbsp of Mixed Nuts or

Dry fruits (Almonds, Walnuts, Pistachio, Dates) or coconut water

Evening SnackFresh Fruit or

Roasted Chana- Peanut Mix or Roasted Makhanas or Cheese

andrackers

Sprout Bhel or Idli or Dhokla or Whole Wheat Sandwiches

Dinner-Wheat or Jowar Daliya with Dals and Mixed Vegetables

-Jowar or Ragi or Bajra roti with Green Leafy Vegetable

-Green Salads with Lettuce, Cucumber, Tomato, Carrots, Boiled Chana

or Chole or Sprouts or Boiled eggs or Tandoori Chicken

-Potato and Spinach Soup with Roasted Paneer or Tofu

*Less on Carbohydrates and more Proteins for dinner

Junk Food/Fast Food

What is considered Junk?? Food with more Calories but with little Nutrition Value

Low in Satiation value

High in fat, specially ‘Trans fats’ (Hydrogenated or partially

Hydrogenated)

High in Sugar (liquid form, High Fructose Corn Syrup)

Low in Fiber

Hygiene????

Some of the Examples: Cheese Puffs, Kurkure, French Fries,

Frozen Pizza Rolls, Chicken Nuggets, Chips and Cookies, Cakes

and Pastries, Samosas, Waffers, sugary breakfast cereals (fruit

loops, strawberry flavoured corn flakes etc)

What you must carry to

workplace in your backpack?

Seasonal Fresh Fruit (washed)

Dates and Unsalted Nuts (instant Energy Foods)

Roasted Chana- Peanut mix or Roasted Makhanas or Plain

Popcorns

Bottle of water

Lunch box

Hydration

Prefer Avoid

Plain water Canned, Tetra packs of Fruit juices

Lemon water (Semisweet or

salted)

Carbonated drinks

Green Tea, Lemon tea Alcoholic beverages

Buttermilk Fizzy drinks

Salted lassi Ice Cream shakes, Sugary coffee

drinks such as Mocha, Latte etc

100% Fruit Juices,

Homemade preferably

Energy drinks such as Red Bull

Exercise/ Physical ActivityHow can you incorporate Physical Activity in your hectic

schedule?

Take a break every 1 Hour, get up from your chair as much as possible.

Get up often to drink water

Avoid elevators or escalators wherever possible. Use stairs.

Take a 10 minute stroll after Lunch and Dinner everyday

Park your car far away

Get off the bus or auto 1 stop early and walk to the destination.

Stand whenever possible. You burn more calories standing than sitting at one place.

REMEMBER:

EXERCISE IS NOT 3 MONTHS 10 KGS Weight Loss Programme-

IT IS A LIFELONG COMMITMENT