When we think about healthy eating, we usually associate it with losing weight or achieving an overall better health, but did you know that what you eat is highly associated with your performance at work? If you are having a hard time to keep up with your emails, meetings and deadlines, then what you are having for breakfast or lunch could be the reason behind it.
Food is fuel. Just like you do not expect your car to work if you fuel it with water, you should not expect your body to function probably if you fuel it with food that lack nutrients.
Foods are processed differently in our body. For example, refined bread, pasta, sweets, and soda lead to a rapid spike in the blood sugar followed by a slump. Other high fat meals like deep fried food will provide a sustainable energy but require the digestive system to work very hard, which reduces the oxygen level in your brain and make you feel tired and sleepy
Diets filled with fast food, sugar, refined carbohydrate and other highly processed food has a negative effect on your mood, memory and learning. On the other hand, a diet that is rich in vegetable, fruits, nuts and seed can enhance your concentration.
Here are some tips to help you make better choices:
- Focus on eating vegetables, good fat (avocado, olive oil, nuts and seeds) protein (fish, chicken, beans and legumes) and whole grain (quinoa and brown rice) and avoid fast food and highly processed food.
- Learn few quick & easy recipes
The internet is filled with healthy recipes that take less than 30 minutes to prepare.
- Pack your lunch
You are probably going to eat something unhealthy if you don’t pack your lunch. So do yourself a favor and pack it!
- Make your eating decisions before you get hungry
If you didn’t have the time to pack your lunch, then decide in advance what you are going to eat. People are usually a lot better at resisting unhealthy option in the future than they are in the present.
- Make healthy snack easier to achieve than the unhealthy one
Keep a small jar of almonds at your desk, or bring a bag of fruits and vegetable on Sunday so you have them available throughout the weeks
- Learn to say (NO)
You don’t have to eat whatever food your colleagues offer you. If you feel that the food is bad for you, then simply apologize and say no.
- Find co-worker that share similar health goals
It’s easier to make bad food choices when you are spending time with unhealthy people. Try to spend more time with co-worker that will support your healthy choices.
By Zainab Sayed