Date posted:
Fri 10 January 2020
Here are some top tips from Health@Work for how to keep full and sustained during working days!
There’ll be no more mid-afternoon slump if you can work these into the day:
- Set a sleep schedule! Studies show appetite is directly linked to sleep and feeling tired often leads to making poor eating choices!
- Always start the day with a nutrient rich breakfast; something like eggs will keep you going, possibly right through ‘til lunchtime, but certainly much longer than a bowl of cereal which is often refined carbohydrates with added sugar.
- If snacks are needed between meals choose healthy carbohydrates, such as apples and oatcakes (not rice cakes which are usually high GI).
- Avoid sugary drinks and so-called energy drinks whenever possible; while they may give a perceived boost initially, the evidence indicating adverse health effects of energy drinks such as obesity, diabetes type 2, palpitations and high blood pressure is growing.
- To sustain energy, include foods containing B vitamins & iron, such as boiled egg, spinach, mackerel, chickpeas (bake them with a sprinkle of barbecue or curry seasoning for a crunchy alternative savoury snack!)
- Get organised! Eating well doesn’t happen by accident – planning and preparation are your best friends when it comes to good nutrition. Get ahead of yourself at the weekend if possible by batch cooking and try to set aside 10 mins each evening when you pack your lunch ready for the next day. Set a reminder alarm on your phone if needed. Once it becomes part of your routine its second nature and you’ll always be glad you did it come morning!
- When you really can’t stave off a sweet tooth try dark chocolate (70% cocoa solids minimum), its much less sugar than milk or white chocolate & contains heart healthy antioxidants
- Drink cold water to increase energy levels – particularly infused with cucumber and/or lemon which will enrich it with vitamins and minerals
- Why not ask colleagues whether they’d like to chip into a fruit/veg share? By everyone contributing and sharing or taking it in turns to buy chances are you’ll all be on your way to 5 a day in no time!
- Is there a potential Healthy Eating Champion in your team? Often there’ll be someone who would love to impart knowledge and motivation and would be more than happy to share recipes and tips on eating well – make the most of that! If they have time, asking them to print out some leaflets, posters etc can help brighten up a canteen or eating area, help educate staff and boost morale!
Check out the Health Eating Workplace Wellbeing Charter SUPPORT PACK here.
