A balanced diet is often neglected in the workplace: no time for a proper breakfast, a quick sandwich for lunch, not enough fluids during the day and chocolate and coffee in between.
energy throughout the day
A healthy diet includes a balanced breakfast, small snacks several times a day (e.g. fruit or yoghurt), a low-fat lunch and a low-carbohydrate diet in the evening, not too late.
High demands at work require a balanced energy supply, because eating and drinking habits can affect performance at work.
Tips for healthy eating at work
- Whole grain products, muesli, yoghurt or fruit and vegetables for breakfast improve concentration and avoid cravings
- A low-fat lunch with complex carbohydrates and lots of fruit and vegetables is filling, but not heavy
- take your time when eating
- Avoid coffee, drink water instead
No stove in the office? – no problem!
Here too, there are alternatives to the Leberkäse roll:
- Pasta or rice from the day before makes a perfect salad for work. With a little rocket and tomatoes, spices and other ingredients.
- Breads with various spreads and vegetables
- fruit salad
- Complete meals also include salads with legumes, e.g. chickpeas with carrot strips and yoghurt dressing
The chocolate is so delicious, or not?
It is the unconscious manipulation of the stress level – one reach into the snack drawer and the world is calm again.
Chocolate releases endorphins, but this effect wears off after 1-2 hours. Your figure will also thank you for giving up chocolate.
It’s better to choose alternatives like nuts or carrots – brain food and healthy too!
Coffee – the wrong pick-me-up
Who would want to miss out on their morning cup of coffee? Caffeine banishes tiredness and increases our concentration and attention.
The nerve cells begin to switch between the phases of activity and rest. Adenosine is responsible for relaxing the cells. Coffee reduces this effect – the natural impulse to rest is absent. You are awake, feel fit, your digestion is stimulated and so on – but unfortunately this effect does not last long and the body quickly gets used to it.
Too much coffee has negative effects: nervousness, difficulty concentrating, headaches and stomach aches, increased blood pressure, …
A few tips for all those who don’t want to miss out… 😉
- Drinking coffee in the morning
- espresso instead of filter coffee
- not on an empty stomach
- without sugar
We recommend no more than 300 milligrams of caffeine per day (= 3 large cups of coffee). Other foods such as cola, sweets, etc. also contain small amounts of caffeine.
With these tips, nothing stands in the way of a productive and energetic working day!