As tradies in business, our health is our wealth. What we eat is an important part of staying healthy. While more of us than ever before are more clued-in to healthy eating, the wheels can fall off when it comes to choosing healthy snacks. When you’re on-the-go, which snacks should you be reaching for to keep on track?
In this article, nutritionist Kirsten Wenborne from About Balance Nutrition and Wellbeing provides key nutrition tips for tradies, including six healthy snacks. If you have a soft-spot for processed, sugary, high-calorie snacks step away from the soft drink and potato chips. Instead, consider Kirsten’s advice to fuel your body well.
Six healthy snacks for tradies
While Kirsten is an advocate for filling the esky with nutrient-rich food through meal-planning and prepping, she understands the early starts and physical demands of being a tradie often leaves us reliant of grabbing food between jobs.
What tradies eat between meals should contribute positively to our health, when the energy comes from high-quality protein, complex and low Glycemic Index (GI)
carbohydrates and good fats – these macronutrients will help hit your health goals.
Here’s Kirsten’s top six health snacks for tradies. You can easily pick up some of these at the servo on your way to the next job. Or, if you’re super organised, you can get creative in the kitchen on the weekend and whip up some homemade snacks.
- Raw mixed nuts
- Fresh fruit (2 pieces each day)
- Yoghurt (dairy or coconut)
- Hummus and veggie sticks
- Homemade muesli slice
- Protein balls
Striking a healthy balance
For tradies, striking a balance between the intake and expenditure of energy is essential to get you through the work day. Whether you’re packing the esky or buying meals or snacks on-the-run, stick with the following:
Good sources of protein
- grass-fed meats
- lean poultry and fish
- free-range eggs
- legumes and beans
- seeds and nuts
- tofu and dairy products, including yoghurt and cheese.
Good sources of carbohydrates
- Veggies
- Whole fruits
- Wholegrains, such as oats, quinoa, brown rice, legumes, nuts and seeds.
Sources of good fats
- Nuts and seeds
- Avocados
- Extra virgin olive oil (EVOO)
- Oily fish.
It’s also important to include foods rich in essential vitamins, minerals and fibre.
You are what you drink
Finally, being well hydrated is really important to maintain fluid balance and body temperature when you’re on the tools or in the office. Water is hands down your best bet for hydration! Always keep a water bottle on-site or on your desk. Avoid soft drinks and energy drinks, which are loaded with sugar. Aim for eight glasses of water per day (that’s approximately two litres). If you’re after some flavour, try herbal teas. Fill up your thermos and sip it throughout the day.
Would you put crap fuel in your new work vehicle? Probably not. Likewise, food is the fuel you put in your body for better performance – and should be a priority.
What’s next?
1. Join our Kick-Ass Tradies Facebook Group, for access to trade business specific conversations, tips and resources, plus a like-minded community of tradies.
2. Book a 15-minute Game Plan Call with Andy, owner of Dr. DRiP plumbing and co-founder of Lifestyle Tradie, to clarify your priorities and get clear action steps.
