Diets for the day job

Laying off the pies is a start, but what we eat to stay fit and healthy depends on the work we do, finds Shân Ross

TODAY sees the start of National Men's Health Week 2008, the theme of which this year is Men and Work – and what could be more important than that which fuels us through the daily grind? "Feed the workers" is an ancient dictum, but as we become more switched on to the effects of good and bad nutrition, it's clear that what the workers eat and drink is a crucial factor in productivity and performance.

When Arsene Wenger took over as manager of Arsenal FC one of the first things he did was strike pie and chips off the menu – much to the footballers' dismay. But within a couple of years he transformed the club into one of Europe's best, with its players at their peak physically and mentally.

Now a leading nutritionist from Fife says we should follow Wenger's lead, eating diets tailored to our profession and lifestyle, if we want to achieve maximum results and eradicate energy-zapping slumps.

Carina Norris, author and nutritionist for Channel 4's Turn Back your Body Clock, has devised the "Professionals Diet", a set of menus showing the best daily intake for a range of people in different work situations.

Norris created these diets in response to seeing several hard-working friends develop "tired all the time syndrome", all of whom had different demands on their mental and physical resources at work.

"The difficulties people face at work are often very similar – feeling tired, lethargic, stressed etc. But it would be wrong to take a "one size fits all" approach – what works for one would be no good for another with different demands on their time.

"People in different careers face different pitfalls. The problems may seem the same, but the solutions are different."

TEACHER

PITFALLS: High stress levels, needs energy all day.

NUTRITION TIP: Low GI foods. Wholegrains and low-fat protein provide lasting energy between meals. Healthy snacks help keep you away from the biscuit tin.

Diet plan

BREAKFAST

Porridge topped with raspberries and a tablespoon of seeds (sunflower or pumpkin). A glass of fruit juice.

Toasted multigrain bagel with low-fat cream cheese and a sliced banana. A peach.

LUNCH

School canteen: Pasta dish with a tomato-based sauce. A low-fat yoghurt and a piece of fresh fruit.

Packed lunch: Grilled chicken slices, salad, wholemeal roll. A pear, a low-fat fruit yoghurt or fromage frais.

DINNER

Baked haddock fillet brushed with Dijon mustard, with peas, baked cherry tomatoes and skin-on new potatoes. Baked apple stuffed with sultanas and chopped nuts, with ½ carton natural yoghurt and a little honey.

SNACK CHOICES

Two crispbreads with low-fat cottage cheese or low-fat/salt peanut butter. Fruit; unsalted nuts and raisins.

DOCTOR

PITFALLS: Snatches irregular meals, may rely on vending machines during night shifts. Temptation to skip meals or maintain alertness with caffeine.

NUTRITION TIP: Top up "stress nutrients" depleted under pressure with wholegrains for B vitamins and fruit/vegetables for vitamin C.

Diet plan

BREAKFAST

&149 Canteen: Baked beans and scrambled egg on wholemeal toast; grilled tomato. A banana. Fruit juice.

• At home: Two Weetabix with semi-skimmed milk, fresh berries, low-fat natural yoghurt, a little honey.

LUNCH

• Canteen: Vegetable soup, bread roll or chicken and pasta salad. Fresh fruit.

• Packed: Salmon and salad wrap. A low-fat yoghurt. Fresh fruit.

SUPPER

• Canteen: Vegetable chilli with brown rice, salad with oil-free dressing. Fruit salad with low-fat yoghurt.

&149 At home: Chicken and vegetable stir-fry, wholewheat noodles. Fresh mango or tinned pineapple, served with low-fat fromage frais and chopped walnuts.

SNACKS

A piece of fruit; two digestive biscuits or a small packet of pretzels; a fruit scone.

FINANCE EXEC

PITFALLS: He sits at a desk all day, not burning many calories. Regular business lunches lead him to indulge in rich meals and too much alcohol. He commutes by train and often buys a muffin at the station shop.

NUTRITION TIP: Keep control of the calorie intake.

Diet plan

BREAKFAST

Wholegrain cereal, with sliced banana and skimmed milk. Grilled tomato, a poached egg on wholemeal toast

LUNCH

• Pub lunch: Vegetable soup, wholemeal roll.

&149 Business lunch: Clear soup; grilled or baked fish, vegetables, sweetcorn mash. Don't order pudding.

DINNER Baked spicy chicken breast, new potatoes, two portions of vegetables. Fresh pineapple and strawberries with low-fat fromage frais

SNACKS (available from station shop) Bag of crudités and a low-fat dip. An apple.

POLICE OFFICER

PITFALLS: Shift work makes regular meals awkward. It's an active job, requiring energy from healthy sources.

NUTRITION TIP: Eat nutrient-dense foods: carbohydrates plus low-fat protein (chicken, eggs, beans, lean red meat).

Diet plan

BREAKFAST:

• At home: Wholegrain cereal with semi-skimmed milk. Two scrambled eggs on wholemeal toast. Fresh orange juice.

• On the hoof: Grilled lean back bacon in a wholegrain bap. A carton of pure fruit juice. An apple.

LUNCH

• Chicken and salad wholemeal baguette. An orange.

• Jacket potato topped with baked beans, and a salad.

DINNER

Chilli con carne (use low-fat mince), brown rice, green beans, broccoli. Three Scotch pancakes, berries, low-fat fromage frais.

SNACK CHOICES:

A currant bun or a banana.

STUDENT

PITFALLS: Too much fast food, small food budget.

NUTRITION TIP: Get plenty of "brain food" from Omega-3 essential fatty acids in oily fish: salmon, trout, mackerel and tuna, plus nuts and seeds.

Diet plan

BREAKFAST

• Wholegrain cereal, wholemeal toast, olive spread and marmalade. Glass of pure fruit juice.

• Scrambled egg on wholemeal toast. A low-fat fruit yoghurt. Glass of semi-skimmed milk.

LUNCH

• Canteen: Jacket potato, cottage cheese, salad, banana.

• In room: Leek and potato soup, wholemeal roll. Fruit.

SUPPER

• Wholewheat spaghetti bolognese (use lean mince plus plenty of tomatoes), a large salad. Fruit salad topped with low-fat natural yoghurt or fromage frais.

• Chicken, broccoli and pepper stir-fry with wholewheat noodles. Low-fat tinned rice pudding with a chopped apple or pear.

SNACKS

Oatcakes with low-fat cream cheese. Nuts and seeds.