There’s no need to let eating at the office or workplace derail your balanced and healthy eating plan. Just watch what you eat in the same way as you do at home and, most importantly, don’t skip your lunch.

If you don’t have time to go home and have a quiet meal, you have three options:

• Grab something quick in a café or fast food restaurant.
• Have a set meal at a restaurant.
• Pop your own food in a Tupperware container and take it to work with you.

The first option is the least healthy, because although having a sandwich or a burger from time to time won’t do any harm, choosing this option routinely is not a good idea because it will mean you are eating more fat, salt and sugar than you should.

A set meal is a perfectly acceptable option, provided you take care to choose the right dishes, eating all types of food and balancing the nutrients. This means not eating pasta and rice every day, not choosing the sweet dessert every time and balancing the starters and main dishes so that you eat all the food groups (vegetables, protein, carbohydrates…)

If you go for the Tupperware option, you still have to plan your menu, giving yourself the widest possible variety and ensuring you get all the nutrients you need.

Would like some help? Take note:

• Plan your weekly menu to ensure you always have pulses, vegetables, pasta or rice and potatoes.
• If you only have time for one course, make sure it is contains everything you need. For example, have some pulses with vegetables or cereals, such as white beans with cabbage or lentils with rice. Round the meal off with a piece of fruit for dessert and it will be perfect.
• You can also add proteins to a salad, such as turkey or egg, or to your hot vegetable dish, such as aubergines with minced meat, or peppers filled with cod or asparagus omelette.
• If you will be taking a salad in your lunchbox, prepare some dressing in a jar and add it to the salad just before you eat it. It will be fresher and more delicious.
• Always have fruit or yoghurt for dessert. It is also a good idea to have a fruit snack mid-morning and to keep the yoghurt for lunchtime. That will stop you from feeling hungry and better distribute the calories.
• Some fish and meats can dry out if you cook them the previous night. Be sure not to overcook them. You can eat them with a light sauce made with yoghurt or some sautéed vegetables with roasted peppers or peas, which will make the dish juicier.
• Eat some bread with your meal. If you can’t get any fresh bread, then have some dry toast, which should be wholemeal to add some fibre to your diet.
• When you have a bocadillo (filled baguette), remember to add lettuce, tomato or pepper to add vitamins and minerals to the protein.

Remember to always have breakfast and then eat something three or four hours later. Try not to eat at your desk. Find a quiet spot where you can switch off and enjoy the moment. It’s a proven fact that it will make you feel better.