All in a day's work: Sam the PA
Sam the PA/Office manager
36-year-old Sam is usually at her desk by 8.30. She has breakfast when she gets to work and tries to take a packed lunch or ingredients to make a salad or something similar in the staff kitchen. Would she describe herself as typical of her profession? She has no idea from a diet perspective but her drawerful of “just in case” snacks, for days when she’s got no time to get out and buy anything, is fairly common with office workers.
9am Breakfast at work — I’m in too much of a rush at home and I can’t eat as soon as I get up. 1-2 crumpets with butter (I don’t do margarine, it’s disgusting).
10am A soy cappuccino. I only have one coffee a day, otherwise I feel totally wired for the whole morning.
1pm Busy and rushed, ended up scoffing down lunch at my desk. Salad brought from home: mixed beans, ½ an avo, baby rocket, brown rice and small can of tuna (in olive oil) and balsamic vinegar
3pm Two handfuls of almonds and 2 corn Cruskits with sardines (from the drawer in my office). I always get sugar cravings around this time and usually have chocolate but today I needed something more substantial.
7pm Half a homemade pizza with my homemade tomato sauce as a base and a topping of pumpkin, pine nuts, sliced tomatoes, broccoli, mushrooms, baby spinach and roasted garlic, feta cheese and mozzarella.
8pm “I’ve not eaten any fruit today” panic. One apple and a mandarin.
Nadia Lim’s quick nutritional analysis
If your tummy doesn’t agree with eating first thing in the morning, that’s OK — the most important thing is that you do have breakfast. Using a smidgen of butter is fine; however healthier, low saturated fat and cholesterol toppings you could try are avocado or hummus. These also have a bit of protein which will help keep you fuller for longer after breakfast.
Though nuts are high in good fats, vitamins and minerals, if you’re watching your weight, keep to no more than a small handful a day as they are high in calories. Sardines are a great source of calcium and healthy omega-three fats — I’m glad you haven’t forgotten these little oily fishes! You’ve managed to get your recommended minimum of 3 serves of vegies and 2 serves of fruit per day – well done!