Maintaining a healthy diet while working is not always easy. Between meetings, calls, and tight deadlines, sometimes the easiest thing to do is turn to a 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 the simplest thing for us is catch lunch in a supermarket. To know which processes are good and what are the best options to take to the office without compromising our health, we spoke with the Dr. Alba Carmonanutritionist and dietician at the Vithas Sevilla Hospital.
Processed foods to take to the office versus ultra-processed
To begin with, we must differentiate between processed and ultra-processed foods. And it is common to hear that we should avoid processed foods, but the reality is not so simple. This is what Dr. Carmona tells us who categorically states “nutritionists we do not reject processed foods; We simply evaluate how beneficial they will be for our health.” The key is to know differentiate between processed and ultra-processed, something that may not be obvious to the naked eye. The processed foods are those that, although they have been altered in some way, maintain their nutrients and their state close to natural. Common examples include the vfrozen vegetables, whole wheat bread and preserves.
Processed foods such as prepared salads, vegetable creams or preserves, among others, are processed foods that nutritionists do approve.
On the other hand, ultra-processed foods are those that have gone through multiple stages of industrial processing and contain artificial ingredients such as colorings, flavorings, preservativesflavorings, added sugars, trans and/or saturated fats, salt. “The ultra-processed ones like cookies, pastries and fast food They have additives that negatively affect health. The ideal is to avoid them and opt for products that are as natural as possible,” says the expert.
To recognize them when making a purchase, we must read the labels, avoiding products with artificial ingredients and opt for products that are as natural as possible, prioritizing fresh or minimally processed foods.
© Getty ImagesWhat processed foods to bring to work?
Once we know how to distinguish between processed and ultra-processed, we can choose better the foods that will accompany us in the office. And what processed options are recommended for a day of work? Dr. Carmona gives us some practical and healthy ideas that help maintain a balanced diet without sacrificing time or flavor. Among its recommendations are natural nuts, hummus, vegetable or legume creams and prepared salads.
“The dried fruitsalways natural and in controlled portions, are a source of healthy fats and proteins that provide energy,” says Carmona. Likewise, the hummus and vegetable creams, prepared salads They are easy to transport and perfect to accompany with carrot strips or celery, guacamole, natural yogurt, becoming a satiating option full of nutrients.
If a product has a long list of ingredients and full of names that we do not recognize, it is probably ultra-processed.
And what about the preserves?
Canned and preserved foods are often viewed with suspicion, but when chosen properly they can be a great ally in our diet. According to Dr. Carmona, “They are practical, nutritious and, for the most part, economical. However, it is important to read the labeling carefully.” His advice is clear: we must choose options that are low in salt and without added sugarsin addition to verifying that the ingredients are simple. “The preserved in olive oil or naturally “They are an excellent choice and can complement a balanced diet when consumed in moderation,” he adds.
An example of canned food that can be useful for the office is tuna in olive oil, sardines and canned legumes. These foods provide protein and healthy fats, and their versatility allows them to be easily integrated into a salad or combined with fresh vegetables.
© Getty ImagesProcessed ‘snacks’ that do not compromise health
In those moments when we need a quick snack, what processed options can we consider? The specialist suggests several examples that are satisfying and healthys: “Natural nuts, protein bars, natural unsweetened or Greek yogurt and hummus with vegetable sticks are very good options to keep us satisfied without exceeding calories.”
Whole wheat sourdough bread with high-quality turkey, that is, with a meat content greater than 85%, is a good option to eat in the office
One of this nutrition expert’s favorites is high protein yogurtwhich is not only easy to consume in the office, but also provides a significant amount of protein and probiotics beneficial for digestive health. He also mentions the whole wheat sourdough breadwhich can be combined with high quality turkeythat is, with a meat content greater than 85%. “It is a perfect option for those looking for something quick, nutritious and easy to carry,” he says.
Common mistakes when choosing processed foods
Consumers often make certain mistakes when choosing processed foods that appear healthy. This expert highlights some of the most common ones: “Not reading the labels, confuse the ‘natural’ or ‘organic’ products“as healthy options and select ‘low-fat’ products without checking the content of added sugars or additives.”
To avoid these errors, always recommend read nutritional labels carefully and prioritize products with few ingredients. “If a product has a long list of ingredients and full of names that we do not recognize, it is probably ultra-processed. It is better to opt for fresh or minimally processed foods whenever possible,” he emphasizes.
© Getty ImagesPlanning is the key
Perhaps one of the biggest impediments to maintaining a balanced diet in the office is the lack of planning. Dr. Carmona suggests spending a few minutes on the weekend to organize the snacks and meals of the weekso it’s easier to maintain a healthy diet at work. “If we keep in mind what we will bring to work and prepare in advance, it will be easier andavoid last minute unhealthy options”, he comments.
Finally, he emphasizes that although processed foods can be part of a balanced diet, the moderation is essential. The nutritionist reminds us that “No food is bad in itself. but it is important to consume them in adequate quantities and in balance with other fresh and natural foods”. This means that while a protein bar or can of tuna may be convenient options, they should be supplemented with fruits, vegetables, and other fresh foods to maintain a varied and complete diet.