Fuelling Tradies: The Pie, Coke, and Smoke

Tradies are known for their hard work, but what about their lunch breaks? How damaging is the stereotypical meat pie, soft drink, and cigarette midday meal?

Good nutrition is essential for those with physically demanding roles, early mornings, long days, and limited on-site food options.

 The gut is home to about 39 trillion bacteria, and if they’re not fed the right way, your entire body will be impacted.

 A healthy gut microbiome is essential for overall well-being and influences various processes, such as mood, immunity, and digestion.

The saying ‘we are what we eat’ is only partially true because genetics, sleep, and exercise all impact our health. But the idiom does serve as a good reminder that our food choices have a significant impact. 

Expert Advice

Angela Berill is a registered dietitian and owner of ABC Nutrition, a nationwide team of experienced nutrition experts who believe in making nutrition easy.

While a tradie’s physical activity level allows them to burn more calories than someone with a desk job, Angela emphasises the importance of looking beyond just calorie intake.

She says that while a tradesperson is likely to be very active and burn off more calories, we need to look beyond simply the energy—calorie—content of food and more towards the diet’s overall nutritional quality.

“No single food or meal is going to make you unhealthy; it depends on how often you are eating these foods and what else you have eaten across the day, week or month,” she explains.

“When it comes to healthy eating, it isn’t perfect eating. Whole and less-processed foods provide us not only with calories but also lots of beneficial nutrients to support our overall health and wellbeing.  

“If we focus on the bigger picture, by eating mostly whole and less-processed foods the majority of the time, then there is room for all foods, pies included.”

Small, gradual changes can make a huge difference to our overall health and well-being. Rather than restricting or removing anything from your diet, Angela says to add something in. 

“Add an extra serving of vegetables or two, or aim to drink more water,” she says. “By focusing most of what we eat on whole foods and those that are as close to what they are found in nature as possible, the nutrients will take care of themselves.”

A Healthy Tradie Meal Plan 

So, what does a healthy tradie meal plan look like? Angela suggests prioritising vegetables and fruits, opting for whole grains over refined ones, and incorporating legumes, nuts, seeds, and healthy fats like oily fish. Lean protein sources like fish, poultry, and dairy can also be included.

“When planning our meals, it can be helpful to think of the plate model,” she says.

Using the plate model, aim for half of the plate or meal to be filled with non-starchy vegetables and fruit, a quarter with protein foods such as legumes, fish, seafood, poultry, eggs, meat, and dairy, and the other quarter with carbohydrates such as whole grains, brown rice, brown bread, and starchy vegetables. Some healthy fats should also be included, like nuts, seeds, and olive oil.

“It’s also important to tune into our body’s hunger and fullness cues. Eat when you are feeling slightly hungry, rather than ravenous, and stop eating when you are feeling slightly full, rather than stuffed to the brim. We don’t need to finish all the food on our plates!”

It can be hard to change misconceptions about what people eat. The key is to be vocal about positive changes to try and shift the narrative. 

One positive generational shift is decreased stigma around talking about health and well-being. Angela notes that all concerns about your health and well-being are valid, no matter how insignificant they may seem.

“If you’re not feeling ‘right’ for whatever reason, please seek support from a registered healthcare professional—it could even save your life.”

For tradies looking to improve their diet, Angela’s message is clear: small steps, whole foods, and a focus on overall well-being. That’s the recipe for success.

To book an appointment with one of the ABC team, head to www.abcnutrition.co.nz