If you’ve gone to the gym since the start of the new year, you’ve probably already seen a slew of new regulars putting their resolutions in motion. It’s no surprise: in 2015, a Nielson Company survey found that the majority of Americans ranked staying fit and healthy as their top resolution, and it’s likely that this year’s goals look similar.
While the amount of exercise you get during your office hours might be tough to control, there are easy ways to eat healthier when you’re working toward a deadline at your desk. Below, three nutritionists share breakfasts and lunches that will help you stick to your New Year’s resolution and power you through the day.
Prep, eat, enjoy and check out these extra ways to stay healthy at the office.
Deborah Tagliareni, MS, RD, CDN, a clinical dietitian at the NYU Langone Medical Center, recommends:
Peanut Butter and Banana Sandwich (465 calories)
2 slices whole wheat or whole grain toast
2 tbsp. peanut butter
1 medium banana
A drizzle of honey
Cinnamon to taste
Southwest Chicken Wrap (590 calories)
4 oz. chicken
1/4 avocado sliced
2 slices tomato
1/4 cup corn
1/4 cup black beans
“I think the easiest foods to eat your desk are ones that can be eaten with one hand so that you can have the other free for work,” Taliareni says. “[These recipes] contain healthy unsaturated fats, complex carbs, protein, and fiber, all of which help keep you full longer and reduce the urge for a snack soon after a meal.”
Vandana Sheth, RDN, CDE, a spokesperson for the Academy of Nutrition and Dietetics, recommends:
Hearty Oatmeal (about 300-350 calories)
1/2 cup dry, wholegrain oats, cooked with
1/2 cup skim or soy milk
1 tbsp. chia seeds
1/2 tsp. cinnamon
1 medium-sized apple (chopped)
This breakfast is packed with flavor and texture. Plus, “the wholegrain oats provide carbs with fiber and the nuts provide heart-healthy fats,” Sheth says.
Power Salad (about 400-600 calories, depending on your combination)
2 cups greens; choose from spinach, kale, and romaine lettuce
Lean protein; choose from 1-1/5 cup lentils or beans or 3 oz. skinless/boneless chicken, salmon and tuna
1-2 tbsp. heart healthy fats; choose from avocado, olives, nuts, seeds
1-2 tbsp. of balsamic vinegar
Whole grains; choose from 1/2 cup quinoa, 1/3-1/2 cup brown rice, or 1 wholegrain tortilla to use as a wrap
“This salad is easy to put together, satisfying, and fills you up with all the key nutrients without overdoing it,” Sheth says.
Lisa R. Young, Ph.D., RD, a New York City-based nutritionist and author of The Portion Teller Plan, recommends:
Greek Yogurt Parfait (about 200-250 calories)
A low-fat Greek yogurt
1 cup blueberries and/or strawberries
2 tbsp. crushed walnuts
“I like this breakfast because it is tasty and nutritious, with protein, calcium, fiber, vitamin C, and other antioxidants,” Young says. It’s easy to pack up at home and eat when you get to work.
Colorful Veggie Salad (about 400 calories)
1-2 tbsp. red and yellow peppers and other mixed vegetables
Olive oil based dressing (pack on the side)
3 oz. grilled salmon
“Veggies are full of antioxidants and fiber, but low in calories, so you can enjoy a big portion,” Young says. “The salmon contains anti-inflammatory Omega-3 fatty acids and protein and the dressing contains heart healthy fats.”
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