Choosing meals for work can be a strenuous activity. When at work you want to feel light and not have any discomfort after eating meals. Also, if you have a sitting job, you need to make sure the meals you choose for your workplace aren’t heavy and rich as they would add to your weight.
So it is highly important to understand the type of dietary fat you consume as it can significantly impact your health and productivity. And, to make informed choices, it's crucial you understand the differences between healthy and unhealthy fats.
Healthy Fats:
1. Monounsaturated Fats: These fats come with heart-protective benefits that can help reduce bad cholesterol. They are found in foods like avocados, olive oil, and nuts.
2. Polyunsaturated Fats: Essential for overall health, these fats include omega-3 and omega-6 fatty acids that have anti-inflammatory properties and are beneficial for brain health. Sources include fatty fish, flaxseeds, and walnuts.
3. Saturated Fats: Found in red meat and dairy products, these fats have been associated with heart disease. However, not all saturated fats are harmful as coconut oil and dark chocolate contain saturated fats that come with some health benefits.
Unhealthy Fats:
1 . Trans Fats: Found in processed and fried foods, trans fat raises bad cholesterol levels (LDL) while lowering good cholesterol levels (HDL), making them detrimental to heart health.
2. Excessive Saturated Fats: Consuming saturated fat in excess, especially from sources like fatty cuts of red meat and full-fat dairy, can increase the risk of heart disease and obesity.
Now that you understand healthy and unhealthy fats, let’s clear some misconceptions surrounding them so you do well for your health when choosing meals for work.
Misconception #1: All fats are bad
This is not true at all. Healthy fats are highly essential for various bodily functions. They need to be a part of your balanced diet.
Misconception #2: Low-fat is always better
Many low-fat or fat-free products often compensate by adding unhealthy additives. They can be less nutritious than their full-fat counterparts. So when you choose a meal for the workplace, make sure to focus on the type of fat, and not just the quantity.
Misconception #3: All saturated fats are equal
Not all saturated fats are equally harmful. While some sources should be limited, others may offer benefits when consumed in moderation.
What to do when choosing meals for work?
1 . Incorporate Healthy Fats: Include sources of monounsaturated and polyunsaturated fats. A salad with olive oil dressing, add nuts to your snacks, or a portion of fatty fish.
2 . Limit Unhealthy Fats: Check labels and avoid foods high in trans fats and minimize consumption of foods with excessive saturated fats.
3 . Balanced Diet: Includes a variety of nutrients. Combine fats with whole grains, lean proteins, and plenty of fruits and vegetables for a well-rounded balanced meal.
4. Portion Control: Even healthy fats contain calories, so practice portion control to maintain a healthy weight.
5 . Homemade Options: Preparing your meals gives you more control over the ingredients and fats you use.
Besides following these suggestions, it's also a good idea to consult with a holistic healthcare professional or a registered dietitian to create a personalized meal plan that suits your specific health goals and work routine.
Disclaimer: The information provided in this blog or any linked material is not intended and should not be considered a substitute for medical advice, diagnosis, or treatment. For holistic health advice and consultation, visit My Well Self.
