Healthy Meals For Tradies – Great Tips For An Energetic You
A Healthy Tradie Diet is Key for Optimal Performance on the Job
Iced coffees, meat pies, and potato cakes OUT – whole grains, lean meats, and unsalted nuts IN.
While tradies have made dramatic improvements in packing nutritious lunches, they still have quite a way to go.
Go to any job site, and it won’t be uncommon to find quinoa and lean chicken breast salads. Acai bowls and 1.5 million cans of tuna bought in bulk from the local supermarket won’t go unnoticed either.
At the end of the day, tuna seems to be the go-to healthy lunchbox option for the majority of tradies. Still, many tradies fall into the trap of a quick fix and run to the local bakery at lunchtime.
Given the demand and physical nature of the work that tradies do, it would be remiss of anyone to overlook the importance of a healthy lunch.
If you’d like to learn more about staying healthy, reach out to our multi-disciplinary clinic, Muscle Joint Bone, for an appointment to
What Tradies are Doing Wrong
A lot of the time, you can put unhealthy eating habits down to a lack of education on the matter. Young tradies may never have learned cooking skills, particularly if living away from home. Some common ways tradies approach food the wrong way include:
- Coming up with excuses like not having enough time or a lack of resources
- Not placing enough importance on healthy eating
- Settling for a meat pie and a can of Coke as nutrition or an energy boost
- Settling for a cheaper option like a meat pie over a quinoa salad
‘You wouldn’t put unleaded petrol in a diesel-operated car.’
What Tradies May Want to Start Doing
Healthy recipes or meal options may provide more energy and protect your overall well-being, while also acting as a delicious treat for your taste
buds.
While it may seem overwhelming, there are some simple steps you may be able to take to better prepare for a long work day.
These include:
- Prepare food the night before
- Learn the art of overcooking
- Purchase a suitable and spacious lunchbox or Esky
- Educate yourself on healthy food choices and what nutritional benefits you may get out of certain foods
- Dedicate a couple of hours on Saturday or Sunday to meal prep
- Buy in bulk, aim to shop 1-2 times per week (wherever possible)
Best Tradie Meals for Winter
During winter, you’ll most likely want something nutritious and hot to keep you warm while you work. Consider cooking or packing these easy,
healthy lunches:
- A hearty soup, kept warm in a flask or thermos
- A simple baked potato recipe can go a long way as well, though you may need a microwave on site to keep it buttery and warm
- A slow-cooked stew or casserole is also a great idea. You can cook them over the weekend with minimal effort, and they can even be good cold
- A simple pasta bake can also be a hearty meal. Throw in some cheese, vegetables, and chicken for extra flavour
Best Tradie Meals for Summer
The best summer meals are usually light and airy. They should be filled with veggies and protein to keep your energy up, without making you feel heavy.
Consider whipping up some of these delicious lunches:
- A chicken wrap is quick and easy to make. Simply buy some shredded chicken, burritos, lettuce, carrots, and any other ingredients you’d like to use to make it unique
- A good chicken sandwich may also be a good choice. Simply buy a chicken roast or shredded chicken from the deli and make a few sandwiches to eat over the week
- Salmon, snapper, and other fish are light meals that provide great protein. Simple grill or oven bake them in the afternoon or at night, and store them in the fridge until you’re ready to eat them. Try cutting them up into smaller pieces and serving them with salads, rice, or even couscous
Best Tradie Meals for the Time-Conscious
If you’re too busy to cook, there are still a variety of healthy meal options you can choose from. Here are a few ideas to get you started, but there’s
really no limit:
- Don’t overlook the value of your leftovers. A nice dinner, even eaten cold, is still likely healthier than a few vending machine snacks
- A simple chickpea salad is often a great choice. And if making one from scratch isn’t an option, there are often pre-made packs available at the store
- If you really don’t have the time, buy a bag of celery sticks and hummus. This healthy snack may be just what you need to keep going
- Consider pre-made meals. While they may not be as tasty as fresh ingredients, they typically still offer more nutrition than unhealthy snacking
Swap This for That
Swapping this for that doesn’t have to mean sacrificing taste, quality, or food satisfaction. Think outside the box, be creative, and most importantly, think about what will best fuel your body.
- Swap from whole milk to rice or almond milk (having a combination of normal dairy milk and rice or almond is fine)
- Swap traditional breakfast cereals like Nutrigrain, Cornflakes or Fruit Loops for porridge, bircher muesli, or acai bowls
- Swap normal high-sugar yoghurt for Greek-style yoghurt or natural low-fat yoghurt (add some honey, make it tasty!)
- Swap white breads, bagels, and muffins for wholegrain varieties
- Swap processed flavouring sauces, sautés, and dressings for homemade dressings from natural products (there are so many possibilities: think vinegar, soy sauce, red wine, orange zest)
- Swap processed meats like bacon, salami, and ham for lean chicken breast or lean pork
- Swap your usual coffee made with whole milk for a ‘skinny’ coffee made with skim milk
- Swap your cordial or soft drink for coconut water (you will be surprised how nice coconut water tastes!)
- Swap energy drinks for fruit juices without any added sugar
- Swap potato chips for unsalted savoury nuts or sweet trail mixes
- Swap vegetable oil for coconut oil
- Sprinkle cinnamon instead of sugar
- Swap tasty cheese for feta cheese
- Swap baby spinach for iceberg lettuce
- Swap brown rice for white rice
- Swap normal pasta for wholemeal pasta
- Swap salted savoury biscuits for hard-boiled eggs
Craving something sweet? Add honey. Craving something salty? Use feta. Subtle changes go a long way to improving your energy on the job site. They may offer greater efficiency, greater productivity, and a better quality of life; it’s a no-brainer!
Make Your Meals Healthier and Add a Slice of Flavour
Packing a lunch offers more than just healthier eating. It may help you save money and time, so you’re less rushed in the morning and can enjoy your off-time and breaks more thoroughly.
If you’re still not sure where to begin, consider investing in a cheap cookbook or saving a few easy recipes to your phone. There are so many ways you may be able to enhance your daily meals, all with minimal effort.
Fuelling your body is about ensuring you never run out of energy. Our bodies are finely tuned vehicles; if we provide them with good fuel, they may take us to good places.
For more information on how Muscle Joint Bone can help you, or to book an appointment, contact Muscle Joint Bone Doreen on 9715 0582, Muscle Joint Bone Epping on 9088 8228 or Muscle Joint Bone Balwyn North on 03 8797 5237.