SNACK SMARTER THIS YEAR

The Nude Nu­tri­tion­ist LYNDI CO­HEN shares her tips for de­li­ciously nu­tri­ent-packed feeds for work

Woman’s Day (Australia) - - Health -

The easy op­tion might be to duck down to the near­est food court and grab some grub when you’re at work – but it’s not nec­es­sar­ily the health­i­est op­tion.

The Nude Nu­tri­tion­ist Lyndi Co­hen re­veals what you should be eat­ing for break­fast, lunch and work snacks to keep you sat­is­fied and full of en­ergy. BREAK­FAST

“If you’re hun­gry at break­fast time, it’s im­por­tant to eat some­thing sa­ti­at­ing,” says Lyndi. “Break­fast is an im­por­tant time to sneak in some fi­bre, which is im­por­tant for your gut health and to keep you reg­u­lar.”

“If you love eggs for break­fast, a cou­ple of boiled eggs with a quar­ter of an av­o­cado and a slice of whole­grain toast is a bal­anced meal that helps keep you feel­ing full.”

And df for some h healthy lh b but fill­ing op­tions for snacks at work, “Plain Greek yo­ghurt is easy to store in the work fridge. Serve with muesli or seeds and nuts – or add frozen berries,” Lyndi ad­vises.

If you have a sand­wich press at work, use it to cook some mush­rooms and toma­toes. WHAT’S FOR LUNCH? First and fore­most, Lyndi wants us to un­der­stand that not eat­ing enough at lunchtime be­cause you’re “try­ing to be good” is a recipe for dis­as­ter. “I see peo­ple who un­der­eat at lunch only to ar­rive home rav­en­ous and de­mol­ish the kitchen,” she says.

So be sure to fill up on nu­tri­tious but equally de­li­cious lunches be­cause your body re­ally does need it. “I of­ten have left­over chicken stir-fry with brown rice, bar­be­cued meat with a corn cob and salad, or a whole­grain wrap with left­over veg­eta­bles and tuna for work lunch,” says Lyndi.

“A sim­ple strat­egy to build a bal­anced lunch is to in­clude a serve of slow-burn­ing carbs [such as brown rice], a lean pro­tein like egg, tuna or tofu and a serve of healthy fats like av­o­cado or nuts.

“Also com­bine with two to three fist­fuls of colour­ful leafy veg­eta­bles for a bal­anced lunch that’ll keep you feel­ing full.” THE 3PM SLUMP We all know that sugar crav­ing that hits in the af­ter­noon.

“This hap­pens be­cause sugar pro­vides our body with a quick hit of en­ergy,” says Lyndi. “In­stead of cut­ting out sugar, which can lead you to feel de­prived, think about what healthy sweet foods you can add into your diet. Yo­ghurt with fruit is bril­liant for sweet crav­ings, plus a great way to get an­tiox­i­dants and pro­bi­otics.”

Not your cup of tea? Opt for a slice of whole­grain toast with a quar­ter of an av­o­cado, a piece of fruit and a hand­ful of nuts.

For more health tips, pick up Lyndi’s lat­est book The Nude Nu­tri­tion­ist Stop Ob­sess­ing About Food + Never Diet Again (lyn­di­co­hen.com/ book, $35)

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