HECTIC OFFICE WORK NUTRITION PROGRAM Yesterday one of my friends asked me to write a nutrition program for a company meeting. so here is challenge of day to write a program for office workers who have to use so much carbs to keep brain function up plus having protein, vitamins and minerals which have to be part of healthy diet, we can not program for each individual so we find out what is the average age of workers and what gender are they..so we can estimate first how much calories they need during whole working day and what is better to keep them up for that. so we have bunch of people who are mostly female and average of 29 years old with basic size who works for a cosmetic company and will have a hectic day.The very easy way to calculate the calorie is calculate BMR (there is no very accurate way to estimate calories for a group with different measures ) : 14.8*70+487=1523 BMR and we have BMR*1.8 formula for very active female.. 1523*1/8=2740cl BREAKFAST Our breakfast has to contain complex carbs , fat, protein and vitamins,..we choose complex carb(not sugar ,honey sweets,) as it fills u up and keep u full till next meal or snack which is due to the fibers and starch,, .2 piece of whole wheat bread( 157cl)+salmon 100 gr(103cl) +2 eggs( 140cl)spinach (40 cl),, or it can be simply salmon egg bendict ,+cup of law fat fruit yogurt (140cl)+one glass of carrot orange juice(120 cl). This breakfast(700calories) contains :carbs ,fat, protein, vitamins A,C,B6,B12,D and minerals(iron,calcium,selenium,,,) Tips:The white flour used to bake white bread has been stripped of its outer shell (the bran), which depletes the grains feel-full fiber content so no place for it on table. there is no problem to have a cup of black coffee or green or black tea for breakfast as some people need it for morning kick. SNACK for snack we need more complex carbs so group keep up till lunch. .recently i found a very nice recipe for snack at work which is really work and provide high nutrition value: a piece of whole grain bread dressed with fruits and cheese and nuts(250 cl)..we try not to choose fruits rich in fiber as the bread is rich in fiber but not carbs and if we overload our snack with fiber it may cause group starves before lunch(banana is a good option), ,in this case we can add some honey and nuts on the top of fruits and cheese to represent nice flavour and keep crabs quantity enough to survive by lunch time. Lunch STARTER: bowl of salad contains DGV(dark green vegetable),colorful vegetable(carrot,radish,tomato,,,,,)(200 calories) Tips:its better if there is no cabbage in salad ,as cabbage is a calorie burner and normally i advice is for salad but in case u need carbs to end your working day better to take it at dinner time not lunch,, MAIN COURSE:plate of grilled chicken or fish(with the sauce,can be thai,arabic,chines or whatever just to give a nice flavour) , with small bowl of rice or whole wheat bread depends on individual interest,.(600 calories) TIPS:beef and lab are quiet heavy food and better to take in weekend rather than during week,,if someone takes beef or lamb for lunch as its heavy and need dozen stomach acids to digest, he might feel drowsy directly after food, DESSERT:Cherry-Merlot Granita,, or yogurt ice cream(200cl),,they are both refreshing and help to start work directly after lunch plus less calories than cake and bready stuff and still contain vitamins,, SNACK Half cup of mixture nuts(almond,cashew,pistachios)and dried fruits(dried cranberries, grapes, and plums,apricot)(300 calories) TIPS:All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite. Dried fruit is just fresh fruit with the water removed. Dehydration, in fact, causes some nutrients to become more concentrated.antioxidants in dried cranberries, grapes, and plums are twice as potent as those in the fresh fruits. and here working day finishes at 6 pm so its up to them to eat what they like for dinner with the rest 700 calories:) my advice is having a light meal of veggies and protein for dinner which can be typical Caesar salad with chicken or something like that. .
Posted on: Mon, 26 Jan 2015 08:24:59 +0000
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