How to feed yourself to perform at work

Gone are the days of relaxation and endless meals. In order to face a new working day it is necessary to eat correctly and to be nourished with the vitamins and minerals that give us energy. In addition, we will need an adequate food routine.

That is why food is so important. And it is that not only we must take care of it, but we must also look at what we eat at every moment, given that we run the risk that a copious and excessive meal will cause us the opposite of what we expect.

Just at the moment when we need energy to accomplish at work, it causes slow digestion, heaviness and fatigue.

Useful tips to eat better and perform at work

Breakfast: complete, varied and important

The first meal of the day should be the most outstanding. Although it is better to do it at home, many people do not have time to eat breakfast correctly, so it is best to have a snack (juice, coffee, fruit) before leaving to quietly make breakfast at the workplace.

This must be complete and very varied. We have to think that the food is made later and there are still many hours of effort during the day. Take a breakfast rich in nutrients is easy. From toasts with turkey, cereals, milk with chocolate, fruit, nuts, yogurt, to natural juices. The best is a combination of these foods.

The five meals

Doctors and nutritionists recommend eat five times a day to be better, perform at work and not snack between meals. These meals are breakfast, take something mid-morning (if you have had breakfast soon), lunch, snack and dinner. The portions should be smaller with the food being more generous, and the dinner reduced.

Do not chop between hours

With the five meals one makes sure that it will not sting between meals. This pecking usually tends to be counterproductive to craving salty and unhealthy things. Sometimes, it is inevitable to chop at work, on such occasions it is better to take a handful of nuts or a bowl of fruit.

Remember to snack

A hard day of work can make us not remember to snack. Complying with the 5 meals is essential, since energy is spent, both physically and intellectually, and not having a snack causes the productivity to be lower. The snacks can be based on bread, fruit, cereals ... that is, quite similar to breakfast.

Mark schedules and do not jump

In the same way that new purposes are marked before beginning the work course, it is important to set good healthy habits. The working hours are long and our body suffers.

Properly nurturing offers many benefits for excellent work, and it depends on what you eat at home, the tupper plans you take to work, the menus we eat in the restaurant, and the hours we spend in the office.

Avoid animal fats

Some years ago WHO, the World Health Organization, advised reduce the consumption of animal fats.

Besides offering saturated fats that do not contribute anything and fatten us, at work, eat this type of food, fatigue increases. Complete, heavy and heavy menus should be avoided and it is advisable to replace the steaks and sausages with pasta, salads, rice and turkeys.

Always hydration

Heavy meetings and long hours in front of the computer can make us lose sight of the world. It is essential to hydrate properly with frequent sips of water, juice or tea. Coffee and other stimulant drinks should be reduced to the maximum so as not to be more accelerated than normal.

Fruit, vegetables, fish ...

If we reduce meat consumption, we must increase the consumption of fruit, especially in season. It contains the vitamins that are needed to provide strength while we work. The same applies to vegetables and fish, included in all diets. You can take more than three pieces of fish a week, being an easy food to cook and eat.

To the rich cocoa

Without abusing too much, the cocoa It is an excellent ally to combat the effort of the hours spent in the office. Doctors recommend the consumption of between 25 and 30 grams of chocolate a day.

Among its properties, especially that of pure cocoa, that is to say, dark chocolate, is the contribution of energy, of the increase in concentration and of secreting hormones similar to happiness, which give us well-being.

A little chocolate after lunch will help to cope with a productive afternoon. Within our diet, cocoa contains magnesium, among other minerals, perfect for the body to function properly. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.

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