It's National Nutrition Week and this year's theme is Healthy Eating in the Workplace.
Here are some tips relating to this theme:
1.Be mindful
Ask yourself, am i really hungry or am i just tired and need to take a break?
2. Pack a work lunchbox
On a Sunday evening, prepare lunch for the next couple days. Packing your own lunch means you know exactly what is going into your mouth and ensure that you have something readily available to eat when you feel your blood sugar dipping.
3. Drinks
Sugar filled beverages can make us feel tired and have too many calories. Mainly drink water at work. The odd cup of tea or coffee is also ok (barring the sugar).
4. Be more active
Get up every hour to take a walk/ use the stairs/ walk to your colleague instead of sending an email/ ask a friend to join you for a 15 minute walk during lunch etc.

Taken from a post on The Dietitian's Pantry Facebook page

A common occurrence.


Peggy: 'I really want to eat healthy and lose weight so I’m going to give up gluten'.

Friday night: Well I can’t have my usual Friday night pizza because it contains gluten so I guess I’ll have fish and salad instead.

Saturday at the supermarket: Oh wow I can’t just grab my usual items I have to actually take my time, look at the ingredients list and be mindful about what I’m buying.

Monday at work: Oh great it’s muffin Monday in the tearoom, oh wait they have gluten so I can’t have one, I’ll grab a banana instead.

Wednesday lunch at the local cafe: Wow I don’t know what has gluten in it, so to be safe I’ll go with a chicken salad.

After 2 weeks Peggy is feeling great! Since going gluten free she has more energy, has less bloating and has lost some weight, clearly it works!

But were these results an outcome of not eating gluten or the outcome of:
Being more mindful of her food choices
Eating less processed foods
Putting more thought into planning her meals and snacks
Eating more fruit, veggies and minimally processed foods?


While it seems like going gluten free* helped Peggy feel great, it actually had nothing to do with the gluten at all and more to do with being more mindful of her food choices and eating more fruit, veggies and minimally processed foods.

No need to go gluten free. Be mindful of a well balanced diet and you can feel great too!

* Going gluten free is obviously recommended if you have an intolerance or Coeliac disease! :)

Look at all these colors! Fruit is sometimes a contentious issue, BUT they should be part of a healthy diet🍎 yes, they contain fructose which is simple sugar🍌 BUT they also contain fibers for healthy digestion and cholesterol lowering properties 🍐 having 2-3 servings of fruit per day is perfectly healthy! How much is a serving? It's the size of a tennis ball or for smaller fruits the size of 2 golf balls🍊 see for more portion sizes below