Breakfast is the most important meal of the day. It sets us up for the day, and kicks starts our metabolism. It ensures that our brain—the truly essential work tool– works properly throughout the day. Too often, breakfast is missed to cut back on kilojoules. But when we skip meals, our metabolism slows down.
Some easy meals ideas that can be prepared in advance or at work could include:
Although snacks are not necessarily needed across the day, they can be helpful if you get hungry in between meals or feel your energy levels declining. Watch out for unhealthy snacks, as they can contribute excess kilojoules, and lead to weight gain. There are a variety of healthy snacks you can have at your desk, ready and waiting:
A remarkable 49 percent of the working Australian population have an inadequate intake of fruit and vegetables. The Australian Dietary Guidelines recommend 2 pieces of fruit per day, and at least 5 serves of vegetables. If you are relying on dinner as the major contributor to your vegetable intake, then it will be impossible to get the required amount. Fruit, on the other hand, is a lot easier to get in across the day through snacks and at breakfast. Adding some vegetables to your lunch or including some salad is an easy way to bump up your intake. Try some of these tips:
Eating well across the entire day will have a big impact on how well you perform at work, and how you feel across the day. You should think of food as your fuel; we require nutritious healthy food to ensure we perform to our full potential over the day.
Better Health Channel. Metabolism [online] 2017 [Last updated Jun 2011] Available from: http://www.betterhealth.vic.gov.au
Australian Government Department of Health. Healthy Workers [online] 2017 [Last updated March 2014] Available from: http://www.healthworkers.gov.au/internet/hwi/publishing.nsf/content/eatwell
The healthy food guide. Eating well at work [online] 2017 [Last updated February 2012] Available from: http://www.healthyfoodguide.com.au/articles/2102/february/eating-well-work
Eat for Health. Australian Diertary Guidelines [online] 2017 [Last updated July 2015] Available from: www.eatforhealth.gov.au
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