Taken in 5 minutes in front of his computer, composed of fast food foods or a treat in the restaurant, the cliches of the office lunch have their teeth hard. Take advantage of some simple tips to combine your lunch break with a balanced diet!

A question of balance, so of choice!

I eat at the cafeteria

Eating in the canteen is a good way to eat balanced lunch. Try to compose your plate by preferring crudités as input. In main course, opt for a small portion of protein (eg fish, white meat, eggs, or why not, legumes …), vegetables, not to mention starchy to complete your plate (eg rice, pasta, wheat …).

On the dessert side, choose a fruit or a dairy product rather than a rich pastry. Your digestion will be facilitated and you will avoid the traditional helm of early afternoon. Side drink, water is your best ally for lunch! Avoid the temptation of fresh soda, very sweet. And if you can not do without bubbles, go for the sparkling water.

I’m eating at the restaurant

If you can, avoid going to the restaurant every day. The dishes are often rich and served in large quantities. On the spot, opt for the dish of the day which is more likely to contain fresh and seasonal products. Prefer entry / dish rather than dish / dessert formulas as the entrees are often based on raw vegetables. For dessert, you can also enjoy a compote or a fruit brought back from home once back to work. You do not design a lunch at the restaurant without a dessert? In this case, do not always fall for the chocolate fondant and opt for the fruit salad! To avoid too, the glass of alcohol at noon! So flat, mineral or sparkling, water is the drink you need.

Balanced foods or not?

Japanese sushi, maki and kebab : fatty fish – rich in omega 3 – eaten once a week, are very good for your health. However, skewers are often high in fat and the filling of some maki may contain mayonnaise. It is therefore necessary to avoid consuming this type of food every lunch.

Prepared salads: this is one of the lunch options that seems the least rich in fat and salt. Beware however of appearances. The seasonings and accompaniments included directly or separately are often rich in fat. So if you are a fan of the prepared salad, choose them with little or no cheese, cold cuts or croutons and limit as much as possible the sauce.

I prepare my meal in advance

Healthy and economical, cooking your own breakfast is an option to choose, especially when you do not have a canteen. The advantage? By preparing your own meal, you choose the quantities and balanced ingredients you want. You also control the amounts of salt, sugar and fat. Just have a portion of protein (ex: chicken breast, tuna, egg …), vegetables, starchy foods or legumes (rice, lentil …) to hold the rest of the afternoon. Serve with a little olive oil or spices to enhance the taste and your lunch is ready! For those in a hurry, a homemade sandwich is also good.

Prefer whole grain bread or cereal rather than white or Viennese breads. Bet on ham (cooked, ideally), chicken, beef, tuna, salmon, eggs or cheese for protein. Accompany them with vegetables (green salad, tomatoes, cucumber …). Add some gherkins or mustard to add flavor and your balanced sandwich is ready. Also be sure to add yoghurt and fruit for dessert.

For those who do not have the time or the desire to prepare a specific meal in advance, think of seeing bigger when you cook your dinner. Bring the leftovers from the night before into an airtight container that you will store in the refrigerator.

5 Vital Tips to Avoid Disrupting Healthy Eating Habits at Barbecue during office timing.

If I indulge in grilling; how many calories do I need to lose weight or how can we lose our weight? There are food safety tips that form healthy eating habits for adults. During summer months, it’s ideal to plan barbecue sessions for outdoor parties. Grilling is a healthier choice than frying meat and fishes. However, natural herbs for weight loss can be added as spices to grilled proteins. Nutritionists are raising the awareness of food poisoning; consumers must use clean fuel while grilling.

Do excess fats cause weight gains?

The diets to lose weight fast are low-calorie per gram servings. Most of these fat-burning foods are high in fiber and very low in fats. More so, there are herbs for weight loss that work effectively. By consuming lose-weight-fast pills, you can combine their natural ingredients with food safety practices. Food safety can become challenging; salmonella bacteria can be killed when foods are cooked under high temperatures. If you want to hire ditition you can contact Kroger near me hiring

While grilling, we see grease dripping; these fatty elements spark up flames when they base of the fire. You can imagine how fatty oils buildup to make the body overweight. The best quick weight loss formula is a combination of exercise, healthy diets and lifestyle practices. However, the golden rules of eating healthy are to add fiber-rich foods with high water content.

5 Vital Tips

Without using pills, how much weight can I lose? There are tips on how to lose weight fast for women and women. Barbecues are loved for their smoky flavor and spicy sausages. Apart from indulging in high-fat meats, barbecues can hinder the fastest way to lose weight. So, it’s important to learn how to diet and avoid disrupting healthy eating habits. Healthy weight loss tips do not deny consumers of nutritional benefits from food.

Rather, the tips for self defence classes teach consumers how to lose weight quickly. However, when you have a chance to dine outdoors; avoid disrupting healthy eating habits at a barbecue.

1) High-heat induced fire and smoke

It’s more nutritious to grill than using the method of frying. Firing up fish and other protein-rich foods under high-heat can induce carbon. However, the carbon from flames can mix with heterocyclic amines and creates a complex compound. Avoid fatty oils of protein-rich diets from flaring up by quenching with water from spray bottles. It’s smarter to grill by wrapping your barbecue delicacies. Fish, meats, and sausages in perforated aluminum foil papers will minimize the risk of cancer.

However, the tiny holes on the perforated foil will allow little portions of polycyclic aromatic hydrocarbons from the induced flames. To prevent the consumption of cancerous compounds, minimize the number of fatty oils that drips into the grill’s element. However, the release of carbon on barbecue foods can trigger the risk of cancer.

2) Cut Down on Grilling Time

The practice of safe grilling starts by pre-heating small portions of protein-rich foods without spending much time. A food thermometer can track the temperature of grilled foods. More so, use a timing clock to prepare meals faster and don’t place grilled foods on the same plates with raw meats, seafood, and veggies. The best healthy way to lose weight is to use omega-3 fatty foods for barbecue. The use of unsaturated oils increases the risk of HDL cholesterol levels.

3) Add antioxidants

During barbecues, avoid the grilling of fruits and veggies. The body needs a regular intake of antioxidant-rich foods that can fight free radical agents and flush toxins. Garnish your steaks and kebabs with raw portions of mushrooms, veggies, and fruits. Use shredded onions, fresh peppers, tomatoes, eggplant, and broccoli to add antioxidants to our diets. Although veggies and fruits can’t be contaminated with heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs); eat them raw to enjoy their nutritional values.

The best thing for weight loss is to increase your intake of fruits and veggies. More so, add herbal spices with tasty flavors to barbecue delicacies.

4) Marinate

One of the pitfalls of barbecuing is marinating the delicacies (seafood, meats, fruits, sausages, and vegetables) and keeping them outside the refrigerator. When the plan is to marinate for over an hour; preserve the food in the refrigerator. The fat-free ingredients in marinades help to prevent heterocyclic amines (HCAs) while grilling. However, it’s a common practice to use a sauce made from flavored marinades on grilled foods.

Avoid using recipes of marinades are salted or contain unhealthy fatty oils. Avoiding the intake of trans-fat is a tip on how to lose weight and keep it off.

5) Cook diets thoroughly

Don’t just place skinless poultry meats, and lean cuts of seafood onto the grill. Instead, cook them thoroughly and safely. Sausages and pork are easily disposed to harmful bacteria. A high temperature of over least 165°F should be applied to barbecue delicacies. Pre-heating and cooking food under high temperatures can lower grilling time. To achieve the best weight loss goals; remove the outer skin of poultry meats before grilling. Before serving grilled foods, place them on a bunch of paper towels to soak their fatty content.


The avoidance of unsafe grilling practices that disrupt healthy eating habits at a barbecue can lower the risk of cancer. You can start a barbecue session by using grill-cleaning bristles to scrap off molds off carbon. Unsafe blood pressure levels, coronary heart disease, and obesity are linked with the consumption of unhealthy fatty oils. How quickly can you lose weight while indulging in fatty oils? Eating omega-3 fatty foods will protect your blood vessels and heart. So, to achieve weight loss and stay safe healthy; avoid the nutritional shortcomings of grilling.


  • Mike Souheil

    Author / Writer

    I am a professional blogger/writer and have been writing as a freelance writer for various websites. Now I have joined one of the most recognized platforms in the world.