Basically the aim of healthy eating is to sustain your energy levels throughout the day. The best way to achieve this is through eating small, frequent meals. While you are at work it is best to eat 3 times: a snack in the mid morning, lunch and then a mid-afternoon snack. What you are eating during these meals also plays a role on your energy levels. A good example of a mid-morning snack would be a fruit, followed by a lunch that is made up all the food groups – i.e carbohydrate, protein and fat. A great lunch would be a sandwich on wholewheat bread, with tuna mixed with a teaspoon of salad cream and salad. It is very important that in your afternoon snack you are having a protein plus a carbohydrate. This is the point in the day when you often experience that energy slump! The protein with the carbohydrate will help avoid this and maintain your energy levels until dinner. A good example would be 3 provitas plus cottage cheese, or a yoghurt with fruit and nuts.

It is also very important to eat breakfast – this helps to kickstart your metabolism which has been “sleeping” while you sleep. This aims to improve your metabolic rate which means that even at rest you’ll be burning more calories.

Remember that diet and exercise work in combination, especially resistance training. You do not need to go to gym it is easy to do resistance training at home. You can use cans of food as weights or use your own body weight. You can do exercises such as push ups, crunches which will help improve your muscle tone, which will improve you muscle mass and this will help improve your metabolic rate which means that at rest you will be burning more calories than someone who has a higher fat percentage!