For a runner working a full-time desk job, lunch and snacking can be challenging with time constraints. "It’s not impossible," explains ASICS FrontRunner Mariella Sawyer, who is a registered dietician. According to Mariella it takes just a few simple prep hacks for you to make healthier choices during your work day. "Eating healthier won’t only leave you feeling better and more energised throughout the day, but also be a lot easier on the bank account."
Here's what she suggests:
Basic Shopping List for Office Lunch/Snack Staples
With these ingredients you can easily throw together an easy and nutritious lunch. Keep some of them at home/on hand in an office fridge to help you during lunch time.
- Wholegrain wraps/pitas/ wholegrain bread
- Tinned Tuna/Smoked Chicken/meat from leftover dinner
- Plain cottage cheese
- Hummus
- Fresh baby tomatoes/cucumber/carrots
- Avocado
- Rocket/fresh lettuce
- Rice from home
- Feta
Lunch combo ideas
- Fresh veg and hummus toastie (or use cottage cheese instead of humus)
- Stuffed pita - fresh veg, hummus and meat of your choice
- Tuna rice salad with fresh veg - use 1 tsp of mayo and 1 tsp yoghurt for dressing
LEARN MORE ABOUT YOUR NUTRITION NEEDS IN THE COUNTDOWN TO RACE DAY
Snacks
keep the below in your office and you will have some easy snack options- also great for travelling!(the dry snacks)
- Plain full fat yoghurt
- Nuts (almonds/walnuts/cashews etc)
- Fruit (be careful of dried fruit as it is easy to overeat)
- Rice cakes/other wholegrain crackers
- Plain cottage Cheese
- Biltong
- Boiled eggs
- Nut butter
STUCK IN THE OFFICE, SNEAK SOME EXERCISE LIKE THIS
Snack combo ideas
- Biltong with 1 fruit (quick and easy)
- Cut up apple with peanut or other nut butter spread on top
- Plain full fat yoghurt with cinnamon and 1 banana/other fruit
- Rice cakes/other with Hummus and cucumber
- Fresh cut up veg with hummus or plain cottage cheese to dip
- Boiled egg on wholewheat toast and some low fat mayo
