A Sydney dietitian’s quick and healthy meals for best corporate nutrition

Working extensively with many corporate clients and companies to educate and up skill in nutrition has proven to us that quick and easy meals can be a struggle. Before you hit that button for Uber Eats, check out some of our suggestions below.

Healthy balanced breakfast recipes

Breakfast smoothie:

300mL milk, frozen banana, 1xcup berries, ½ cup Greek yoghurt, 1xtsp cacao, tbsp of chia seeds, tbsp peanut butter, ice

Tip: Add all the ingredients to the blender the night before

Option: Add a shot of expresso. Trust me, it tastes amazing!

Peanut butter toast on grainy sourdough with a high protein yoghurt

Tip: Wrap your toast facing inwards to each other in aluminium foil. Buy the squeezie yoghurt options like Chobani Fit for less fuss. Lactose free? No worries, choose YoPro instead.

Healthy balanced lunch recipes

Rice, pre-packed salad & hot smoked salmon

Tip: Use ½ packet of re-heat able rice (~1 cup). My favourite is currently the Brown Rice and Buckwheat infused with Hainanese flavours. Coles and Woolies have many salad mix options like Kale Slaw, Coleslaw and leafy mixes.

Falafel wrap with tabouli and hummus

Tip: Buy some pre-made falafel (ie. Yumi’s) and use grainy wraps which are of a lower glycaemic index. This means they fill you up more and provide a steady stream of energy to the brain. If you can, why not leave all these ingredients in the fridge for the week at work?

Healthy and balanced dinner recipes

Frypan frittata

Tip: Use up all your veggies at the bottom of the fridge. Make sure to add some corn of sweet potato, as some carbohydrates at dinner can actually help with a good sleep J

Crispy red rice and lentil bake

Tip: You literally throw this all in to bake, walk away and 20 minutes later its done! You can access our recipe here: https://www.bodyfusion.com.au/blogbodyfusiondietitiansydney/2019/10/8/baked-fish

Tips for a healthy, guilt free Christmas

We are constantly surrounded by food during the Christmas and holiday period, with busy schedules and late nights it can be hard to feel healthy enough to enjoy all of the festivities. Here at Body Fusion we believe in a balanced approach to life, this includes the party season. Hence we have a few recommendations that’ll help you enjoy yourself without blowing out or feeling too restricted.

Never arrive too hungry

Arriving at a function ready to eat an entire Christmas ham is never a good idea. Always eat a balanced breakfast with low GI carbs like sweet potato, grainy bread or oats with eggs, yoghurt and either vegetables or a little fruit. Eat regularly throughout your day, have a light fibre rich meal or snack before you go like some snowpea & cucumber sticks with hummous or 1 scoop plain greek yoghurt with 1 piece of fruit so you arrive level headed and not devour your days worth of kilojoules from the cheese and chip platter.

 Choose what you LOVE, not what you like.

Big festive meals are a joyous event however this doesn’t have to equate to a big festive weight gain. Instead of saying ‘no’ all the time only choose the item or couple of items you truly LOVE and forgo the ones you only ‘like’. For example I love pavlova, but I only just like potato salad. So I will choose to eat a piece of pavlova after dinner but swap the creamy potato salad for baked vegetables and salad. Changing the way you think will reduce the amount of guilt associated with food decisions and allows you to enjoy your meal because you are eating the foods you love!

Eat just a little less

Once you have chosen your ‘LOVE’ food/s consider your portion sizes. If you are trying to lose weight or simply maintain then eat whatever you like just in a smaller portion. This will keep your total kilojoule (energy) total in check and prevent a binge. Try having half a piece of fruitcake with fresh fruit instead of a big slab with trifle as well.

Be alcohol wise

It is a time of celebration and in Australia that often means free flowing bubbles and beers. Remember moderation! If you choose to drink then opt for a shot of a clear spirit with a soda water/ diet mixer instead of beer & cider. If you’re a wine drinker then slow yourself down by finishing one glass at a time then chase it with a non alcoholic drink (like the fruit flavoured sparkling waters).  Always aim for at least 2 alcohol free days per week.

Make sleep a priority.

There is no replacement for a good nights sleep, it will reset your appetite hormones, helps stabilise stress levels and reenergise the body. Make a conscious effort to get at least 7-8 hours sleep per night, limiting blue light from mobile phones and computers at least half an hour before bed.

 Keep moving

This is especially important if you are taking a break from your normal exercise routine. Replace your workouts with outdoor activities like walking, bike riding, swimming (especially at the beach), maybe even trying some water sports like surfing or paddle boarding. Exercise is particularly important for keeping your metabolism working efficiently and improving insulin sensitivity. 

 Remember that a few extra treats over a couple of days can be tolerated by the body but don’t let it those habits carry into the New Year. Remember, one fruit mince pie over 4 weeks can add up to an extra 1kg of weight, that’s not something many want to start a new year with.

Wishing everyone a very safe, happy and healthy Christmas and New Year!

Katrina :)