You don’t have time to eat at work? After several hours of mental work, you want to sleep on your desktop? Discover simple ideas of a balanced and healthy snack at work.
1. Fatigue is the result of lack of sleep and water.
Every adult loses each hour at least 50-100 ml of water, i.e. 8 hours of sleep can already lead to its shortage. Even if after you wake up you don’t feel thirsty, your body still will require water during the day. Therefore, every hour you should drink a glass of water.
2. Eat fewer “empty” calories.
Empty calories are in foods, which supply a lot of energy, but without the essential nutrients such as vitamins and minerals. The best example is sugar. It contains only pure energy. But it may be also sweets, white bread, fast food. They contain only a lot of calories and nothing else. Human body after the intense mental work and low physical activity needs amino acids, unsaturated fatty acids, vitamins and minerals. All this is concentrated in natural foods like fresh fruits and vegetables, whole grains and dairy products, fish.
3. Eat in color.
Do you belong to those who find it difficult to eat the recommended 5 servings of fruits and vegetables per day? It would be easier if you combine the three colors in each meal (red, yellow and green). Food will be more pleasant, colorful and it will lead to the fact that your snacks will become healthier.
4. The first meal is always breakfast.
Do you belong to those people who don’t eat breakfast? Because you are not hungry or don’t have time? You don’t need to eat a lot in the morning. It’s enough to bite something before going to work. This will help to avoid hunger before lunch and eating unhealthy snacks.
5. Avoid hunger at lunch.
Breakfast helps to sustain without feeling hungry before lunch. Thus, we do not eat too much at dinner, which is a major cause of fatigue in the afternoon. Eat as much as you need to stave off hunger. Do not overeat as it will lead to fatigue.
6. Eating on the road.
While on the road you can also have a healthy snack. Of course, this requires more effort than cooking dinner at home. The main recommendation: take a bottle of water, fruits and nuts. So you will not need to stop to buy food.