Maintaining a healthy diet while working isn’t always easy. Between meetings, calls and tight deadlines, sometimes the easiest thing to do is one quick snack or processed foods. However, this does not mean that we should give up a balanced diet. In fact, you can eat healthy even if it’s a simple thing for us Grab lunch at a supermarket. To find out which processed foods are good and which are the best options to take to the office without compromising our health, we spoke to Dr. Alba CarmonaNutritionist and Dietitian at Vitus Sevilla Hospital.
Processed food versus ultra-processed food taken to the office
To begin with, we must distinguish between processed and ultra-processed foods. And it is often heard that we should avoid processed foods, but the reality is not so simple. This is what Dr. Carmona tells us who clearly says “Nutritionist We do not reject processed foods; We just evaluate how beneficial they will be to our health.” The key is knowing how to distinguish between processed and ultra-processed, something that may not be obvious at first glance. Processed foods They are, although they have been altered in some way, retain their nutrients and their condition Close to natural. Common examples include vFrozen vegetables, whole wheat breads and preserves.
Processed foods such as prepared salads, vegetable creams or preserves are, among others, processed foods that nutritionists approve of.
On the other hand, ultra-processed foods are those that have undergone multiple stages of industrial processing and contain artificial ingredients such as colorings, flavorings, preservativesflavors, added sugars, trans and/or saturated fat, Salt is the “ultra-processed choice Cookies, pastries and fast food They have additives that negatively affect health. The ideal is to avoid them and opt for natural products as much as possible,” says the expert.
To recognize them when making a purchase, we must read the label, avoid products with artificial ingredients Choose natural products as much as possible. Prioritizing fresh or minimally processed foods.
© Getty ImagesWhat processed foods bring to work?
Once we know how to distinguish between processed and ultra-processed, we can make better choices Foods that accompany us in the office. And what processed options are recommended for the workday? Dr. Carmona gives us some practical and healthy ideas to help maintain one Balanced diet without sacrificing time or taste. Its recommendations include natural nuts, hummus, vegetable or legume cream, and prepared salads.
“Give dry fruitAlways natural and in controlled portions, sources of healthy fats and proteins that provide energy,” says Carmona. Similarly, the Hummus and vegetable cream, prepared salad They are easy to transport and perfect with Carrot strips or celery, guacamole, natural yogurt, being a A satiating option full of nutrients.
If a product has a long list of ingredients and is full of names we don’t recognize, it’s probably over-processed.
And what about conservation?
Canned and preserved foods are often viewed with suspicion, but if chosen correctly, they can be a great addition to our diet. According to Dr. Carmona, “They are practical, nutritious and mostly economical. However, it’s important to read the labeling carefully.” His advice is clear: We must choose Alternatives with less salt and no added sugarsIn addition to verifying that the material is simple. “Give Olive oil or naturally preserved “They are an excellent choice and can complement a balanced diet when eaten in moderation,” he adds.
Examples of canned foods that can be useful for the office Tuna in olive oil, sardines and canned lemon. These foods provide protein and healthy fats, and their versatility allows them to be easily incorporated into salads or combined with fresh vegetables.
© Getty ImagesProcessed ‘snacks’ that don’t compromise health
In those moments when we need a quick snack, what processed options can we consider? The expert suggests several examples that are satisfying and healthy: “Natural nuts, protein bars, natural unsweetened or Greek yogurt and hummus Vegetable sticks are a great option to keep us satisfied without overdoing the calories.”
Whole wheat sourdough bread with high-quality turkey, that is, with a meat content of more than 85%, is a good option for eating at the office.
This is a favorite of nutritionists High protein yogurtWhich is not only easy to eat in the office, but also provides a significant amount of protein Probiotics are beneficial for digestive health. He also mentioned Whole wheat sourdough breadwhich can be combined with High quality turkeyThat is, with a Meat content is more than 85%. “It’s a perfect option for those looking for something quick, nutritious and easily portable,” he says.
Common mistakes when choosing processed foods
Consumers often make mistakes when choosing processed foods that seem healthy. This expert highlights some of the most common: “Don’t read labels, confuse ‘Natural’ or ‘Organic’ products“Choose ‘low-fat’ products as a healthier alternative and without checking the content of added sugars or additives.”
To avoid these pitfalls, always recommend Read nutrition labels carefully and prioritize Products with few ingredients. “If a product has a long list of ingredients and is full of names we don’t recognize, it’s probably over-processed. It is better to choose Fresh or minimally processed foods whenever possible,” he emphasized.
© Getty ImagesPlanning is the key
Perhaps the biggest obstacle to maintaining a balanced diet in the office is scarcity the plan. Dr. Carmona recommends spending a few minutes on the weekend organize snack and meals of the weekSo maintaining a healthy diet at work is easy. “If we keep in mind what we will bring and prepare in advance, it will be easier andAvoid last minute unhealthy options”, he commented.
Finally, he emphasizes that although processed foods can be part of a balanced diet, Moderation is essential. Nutritionists remind us that “No food is bad by itself. But it is important to eat enough of them Balanced with other fresh and natural foods. This means that while a protein bar or can of tuna can be convenient options, they should be supplemented with fruits, vegetables and other fresh foods to maintain a varied and complete diet.
