Professionals today think they cannot afford to waste any time on mundane things like eating. With all the deadlines and meetings, and what not; food tends to take a back seat in our lives. What we forget is that to be able to be productive, increase your output and be better able to concentrate; it is important to have a full tummy. But just a full tummy is not enough in the long run. To be healthy and to not miss too many days from work due to ill health is equally important. For that there are a few things you can do to remain fit and healthy. Just a few simple choices that you make can make all the difference between being healthy and unhealthy.
1. Eat a high protein breakfast
Are you usually always running late for work in the mornings? Do you often skip breakfast or grab just a coffee on the way? Do you know that skipping breakfast has been linked to various lifestyle disorders like diabetes and obesity?
Eat a healthy breakfast that is high in protein and good fats. This will not just energise you for what is to come, but also sustain you for a long time. Some examples include: whole grain sourdough with eggs and avocado, overnight oats with berries and nuts, fruit smoothies with yogurt, nuts and seeds, nut butter and granola parfait, etc.
2. Stock your pantry with healthy snacks
Always stock your pantry with healthy snacks when you’re grocery shopping. This way, even if you’re running late, you can grab these and have them on the way, or in-between, whenever the hunger pang hits you. Some good options include: trail mixes, sugar free granola bars, Karamele cookies and other snacks.
3. Schedule lunch meetings
Usually eating and working is never a good idea. Research shows that for the food to be properly digested, you must concentrate on the food and not be distracted by some other activity like reading or watching television. But this is not true when it comes to eating in a social gathering.
This is also a good way to ensure that you don’t skip your midday meal and at the same time you get to network.
4. Drink plenty of water
With over 70% of our bodies being made up by water, it is one of the most essential nutrients that we need for survival. Dehydration is a cause of several mild and severe health issues depending on the degree of dehydration. Some of these include:dizziness, headaches, tiredness, seizures, kidney problems, etc.
The easiest way to ensure that you drink enough water and do not forget is to keep a bottle of water on your desk as a reminder and ready reckoner of how much you’ve consumed in day.
5. Choose quality
Avoid or restrict the consumption of refined sugar and fried foods, or foods with high salt content, preservatives, additives, etc. Limit your alcohol intake and quit smoking.
When eating out choose a good dining option that will give your healthy options to choose from, rather than fast food places. Stick with grilled, steamed, or baked options instead of heavy curries or fried foods.
6. Importance of meal prep
The first and most important step in this is to shop wisely for your groceries. Make sure that majority of your shopping includes fresh produce, grains, pulses, lean meats, etc. Stay away from processed meats, packaged foods. These will frequently contain preservatives, etc.
Set aside some time on the weekends to make your meals in advance for the rest of the week. Portion these out in containers that can be easily refrigerated or frozen, which you can grab on your way out.
Remember that small changes will go a long way in ensuring that you remain fit and healthy for a long time. This will also benefit your work life in the long run.
To know more, get in touch with me, Kanupriya Khanna, one of the best Dietitians and Nutritionists in Delhi.