Healthy food choices for the office and school

We have already returned dynamically to the rhythm of the city, leaving behind every summer memory. A question that concerns us daily is "what will the child eat at school" or "what food will I take with me to the office"

Healthy snack or meal choices, whether at the office or at school, are important because they give us the energy and concentration we need to meet the demands of the day. When we eat properly and balanced, we feel more active, avoid drowsiness and fatigue during working hours and reduce the likelihood of developing health problems in the long term

How can we achieve this?

With a few simple steps we can combine proper nutrition with daily delicious enjoyment!

• Organize your week. An afternoon when you will have time to plan your meals and go shopping
• Use fresh ingredients and choose foods from nature that will give you health, energy, clarity and a good mood.
• Eat small, frequent meals every 3-4 hours. This helps keep your blood sugar levels stable and avoid cravings that lead to overeating.
• Combine each meal with protein, good fats and complex carbohydrates (e.g. wholemeal bread with egg and avocado)
• Choose whole grains, legumes, vegetables, and fruits instead of white or processed foods.
• Don't skip breakfast, ideally with protein
• Avoid heavy, fatty, or very sugary meals before work or study.
• Limit alcohol consumption, especially on weekdays.
• Choose foods with a low glycemic index, such as legumes, fruits, dairy products, nuts, whole grains, and proteins. Avoid snacks with a lot of processed sugar or white flour, as they cause a sharp rise and fall in blood sugar.
• Combine foods and pay attention to the quantities, especially of carbohydrates and fats.
• Don't neglect hydration! Dehydration reduces your ability to concentrate. Always carry a bottle of water with you and try to drink 1.5-2 liters a day. You can make naturally flavored water with slices of lemon, cucumber, fruit, mint leaves or choose unsweetened tea or calorie-free drinks. Avoid soft drinks and ready-made juices
• Limit excess caffeine (more than 3 cups of coffee can bring on jitters)

Let's look at some healthy options for the whole family!

Foods for mental energy

• Protein sources: fish, eggs, turkey, chicken, lean beef, yogurt, legumes, cottage cheese, anthotyro
• Foods rich in omega-3 fats: fatty fish (salmon, sardines), walnuts, flaxseed
• Green leafy vegetables (contain iron and folate), fruits (rich in vitamin C), nuts (contain magnesium and zinc)
• Foods rich in antioxidants: berries, grapes, green tea, cocoa
  

Fruit and fiber options for natural energy

Fruits are the most direct source of natural sugar and vitamins, which enhance mental clarity.

• Apple with peanut butter
• Banana with a few nuts
• Fruit salad with yogurt and a little honey
• Cucumber and carrot slices with hummus
• Celery sticks with cottage cheese
• Strained yogurt with fresh fruit and cinnamon
• Homemade banana ice cream (freeze ripe bananas, blend in a blender with strawberries or cocoa)
• Homemade jam without sugar
  

Lunchbox meal options

If you prepare food from home, invest in combinations that are easy to transport and don't lose flavor!

• Quinoa or rice with vegetables and chicken
• Quinoa with chicken, avocado and boiled vegetables
• Pasta salad with tuna and olive oil
• Wholemeal pasta with tomato sauce and tuna (in controlled quantity)
• Oven-baked omelet cut into pieces with vegetables (pepper, spinach, mushrooms) and a slice of wholemeal bread
• Salad with lentils, tomato, pepper and feta cheese
• Grilled salmon with steamed broccoli and sweet potato
• Tofu or chicken stir-fry with vegetables and a little light soy sauce
• Burgers (beef, chicken or vegetable) with mixed vegetable salad and avocado
• Spinach and feta pie
• Oven-baked meatballs with vegetables
• Salad with bulgur, vegetables and feta cheese
• Fako rice with vegetables
• Sandwich with chicken and vegetables
• Whole grain toast or sandwich with egg, turkey or hummus
• Rolls with tortilla, chicken and fresh vegetables

Snack suggestions:

• 1 slice of whole wheat bread with sugar-free peanut butter
• Yogurt without added sugar with a few nuts
• 1 boiled egg and some baby carrots or with a few olives and cherry tomatoes
• A handful of unsalted nuts (almonds, walnuts, hazelnuts)
• Strained yogurt with a little cinnamon and a few berries or nuts
• Oatmeal with cinnamon, chia seeds and low glycemic index fruits (strawberries, berries, pear)
• Whole wheat breadsticks with low-fat cheese
• Whole grain rice cake with avocado and a little lemon
• Wholemeal bread with tahini
• Oatmeal with yogurt, honey and nuts
• Eggs with spinach and wholemeal bread
• Cottage cheese with whole grain crackers and fruit

Guilt-free dessert options!

• Apple slices with cinnamon and a little tahini
• Homemade sugar-free oat muffin (with sweetener like stevia)
• 70% dark chocolate with a few nuts or berries
• Energy bars with dates, unsweetened cocoa and nuts
• Avocado mousse (cocoa with avocado, a little honey or stevia, vanilla)
• Oatmeal bars (with oats, banana puree, dried fruit, cinnamon)
• Muffins with apple, cinnamon, dates or honey
• Carrot cake with stevia or erythritol

A balanced diet can be varied and delicious.

With smart flavor combinations, it becomes part of your life every day, without resentment, as you know that your food is your medicine!

With organization, a plan, and dedication to your goal, you will definitely manage to feel and be healthy!

Start today! Love yourself and take care of yourself the way it deserves!

Written by Marianna Metaxa
Educator, Author of the books "My Sweet Kelly" and the fairy tale "Melita and Zacharoulis" and lyricist of the song "Listen to My Heart" which was set to music by Sofia Grammenou