What is healthy eating?
We eat food to create energy in our body so that we are able to get through the day. However, we tend to forget that. We eat food to take on board the nutrients that are absolutely vital to the correct functioning of our body. It is important to be aware of the 3 main macro nutrients and over 17 different micro nutrients so that we can include these in our daily food choices if we choose to get a healthy dose of vitamins and minerals throughout our day. Studies suggest that eating plenty of whole foods will dramatically cut our risk of most chronic diseases including cancer, diabetes and heart disease. But if we choose processed food products containing a long ingredients list, we will miss out the crucial nutrients that keep us safe from disease and make us feel full of vitality.
Caffeinated drinks and alcohol are dehydrating. Water is the best way to hydrate your body you can also get fluids through fruit juices, sparkling or flavoured waters and the tea. Ideally we should be consuming 8-10 glasses of water a day. Good Hydration can help prevent and treat many aliments such as; heart disease, diabetes, constipation, bad skin, low energy.
Nutrition on the move
Meal deals: Choose wisely! Avoid the “meal deal” and special offers that include a fizzy drink and a bag of crisps. These products are high in fat and sugar and are of little nutritional value.
Choices: Ignore the “confectionery” aisle … again these foods will undoubtedly be high in fat and sugar. Look the content of your sandwich choices; limit those high in mayonnaise, cheese, bacon (high in saturated fats), also choose wholemeal bread in preference to white bread (wholemeal bread will keep you fuller for longer and is far more nutritious.
Work & Health
It is important to remember that lifestyle choices (nutrition, smoking, alcohol and activity levels) have the biggest influence on our health. Make sure your food choices are healthy to support your day to day wellbeing.
Cardio vascular disease is the biggest killer in the UK. The British Herat Foundation (BHF) has published guideline daily amounts (GDAs) to try to help people understand and monitor their own daily intake of fat, saturated fat, salt and Kcal. Regular over consumption, particularly of processed foods, can increase an individual’s risk of cardiovascular disease though weight gain, increased blood pressure and increased cholesterol.
Balancing work and healthy lifestyle can be challenging. Eating healthily requires the risk tools, information and planning, the same ingredients in a successful work project.
Nutrition & Digestion
Digestive problems are more common in shift workers due to disruption of the body clock and poor diet. Plan our meals to help you stay alert at work and to relax/sleep when you need to rest.
When at work
- Choose foods that you find easy to ingest like soup, rice, salad, smoothies or juices and fruit.
- Choose foods that are easy to digest such as pasta, rice, bread, salad, fruit, vegetables and milk product.
- Avoid fatty, spicy and/or heavy meals as these are more difficult to digest.
- Drink plenty of fluids as dehydration can contribute to indigestion.
- Try to eat away from our desk in a quiet environment – chew your food thoroughly.
- Eating whilst distracted or stressed may contribute to poor digestion and symptoms can include bloating, burping and indigestion.
- Mental or physical stimulation will impair digestion as blood flow will be diverted away from the stomach so try not to eat on the run.
Eating at Work
Work can often involve preparing food at work with limited facilities; consider the following simple modification to make your food choices healthier.