Keeping your nutrition in check can be hard when your home is now your office. You’ve got no one to answer too, there’s only a few metres between you and the fridge and unlike in the office, you’re free to graze all day. But falling into poor habits can wreak havoc on your health goals and impact your productivity.
If you can feel yourself falling into bad habits and want to keep your health on track during lockdown, it all starts with consuming a well-balanced diet that’s built on nutritious meals, not a day full of snacks. The easiest way to consume a well-balanced diet is to get organised, create a new routine and then take it one plate or meal at a time. Once you’ve got the formula down it’s as easy as 1, 2, 3, 4.
When we refer to a ‘well-balanced diet’, we are referring to a diet that includes a balance of the three macronutrients: carbohydrates, protein and fats. Macronutrients are the primary building blocks of our diet and each one has various important roles in the body, as well as providing an array of different nutrients and energy (kilojoules). Including all three in appropriate ratios and from healthy sources ensures your body gets the fuel it needs for optimal health and wellbeing.
Balanced meals are the key to satiety, balanced blood sugar levels and ensuring you hit your recommended daily nutrient intakes. During times of heightened stress and change, it is more important that we make an effort to support our body and keep things as consistent as possible. By taking the time to think about what you’re putting on your plate at each meal you can keep your health on track during lockdown and make it even easier to bounce back into normality when life returns to business as usual.
With our easy formula, plating up a healthy meal has never been simpler. When planning and putting together a meal simply make sure your plate or bowl contains one of each of the following:
- A source of protein (meat, fish, legumes, beans, eggs, soy products)
- A source of complex carbohydrates (wholegrains or starchy vegetables)
- Colour! From fruit and vegetables
- A source of healthy fats (avocado, olive oil, nuts, seeds)
In terms of the ratios and how much of each to put on your plate, protein and fat will stay fairly consistent. However, carbohydrates should be adjusted between 1/4 – 1/3 of your plate, based on your training that day. With carbohydrates, always think about ‘fuelling for the work required’ which means adjusting what you have before you move. As far as fruit and vegetables go… the more the merrier. If you’re interested in finding out more how to periodise your nutrition intake whilst working from home, check out our article here.
To help you get started, here are some examples of quick and tasty meals that have been put together following our balanced meal guidelines:
- Poached eggs + wholegrain toast + avocado + tomatoes and spinach
- Oats + natural yoghurt + fresh berries + chia seeds
- Grilled Salmon + soba noodles + stir fried veggies + miso and sesame dressing
- Mexican beans + brown rice + salsa salad (tomatoes, cucumber, corn and capsicum) + guacamole
- Grilled chicken + roast sweet potato + sautéed broccolini + green beans
- Tofu coconut curry + basmati rice + mixed vegetables + cashews
- Bolognese sauce (packed with sneaky chopped vegetables) + pasta + rocket and parmesan salad
- Cooked brown lentils + roast cauliflower + salad leaves + pomegranate + balsamic dressing