Maintaining energy throughout the day is essential not only to be able to do your job. It is also about staying focused. Losing concentration can lead to mistakes. And these lead not only to poorer quality work, but also to accidents. Tired, distracted or simply hungry professionals pose a major risk in the workplace. Especially where we operate machinery or handle heavy loads.
A poorly nourished person is not only less productive, but also more prone to illness or exhaustion. Anaemia, a weakened immune system or low mood are just some of the effects of poor nutrition. That doesn’t sound good, does it? And we haven’t even mentioned the long-term health consequences yet.
First the weight, then… poor fitness
. A lack of time and buying food ‘on the go’ often results in unhealthy choices. Let’s be clear – we’re not talking about some inhuman regime. Everyone fancies a pizza, a burger or a kebab from time to time. But in the long run, it’s worth eating a varied and nutritious diet. And regularly too – the gaps between meals shouldn’t be longer than 3–4 hours. You need calories, but not all at once. Three wholesome meals, supplemented with healthy snacks, are the absolute minimum. And the word ‘wholesome’ is key here. Research clearly shows that manual workers who do not eat vegetables, fruit or other nutritious foods are 93% more likely to experience a drop in productivity. It’s just like a car – if you fill it up with ‘adulterated’ fuel, it won’t last long.
Remember, too, that healthy eating starts with breakfast. Never go to work on an empty stomach! “Breakfast is the most important meal of the day” – this statement sounds like a cliché by now. But for experts, it really is the foundation!
A recipe for vitality
And what do you need in a balanced diet? Below we present the nutrients that are essential for the body to function properly, as well as their sources.
- Protein:
meat (preferably lean, e.g. turkey), fish, eggs, nuts, dairy products, beans.
- ‘Good’ (complex) carbohydrates:
brown rice, wholemeal pasta, grains, wholemeal and unprocessed bread.
- Healthy fats:
olive oil, fish (e.g. mackerel), avocado, nuts and natural peanut butter.
- Vitamins:
primarily vegetables and fruit. It’s worth including a portion of one or the other in every meal.
Added to this are micro- and macronutrients, as well as water. Physical work causes rapid fluid loss, so you need to replenish it regularly. We also recommend (especially in summer) a homemade isotonic drink. Simply mix a litre of water, 2–3 tablespoons of honey, the juice of half a lemon and a pinch of salt. Done!
Time to get down to specifics
Since we’re talking about food, it’s time to get down to business. We’ve put together a few ideas for nutritious meals for you. You’ll find plenty more detailed recipes online, but for now we hope we can inspire you at least a little. Of course, when it comes to nutrition, it’s always worth consulting a specialist. Especially if, in addition to physical work, you also do sport. In such a situation, a dietitian will draw up a detailed meal plan tailored to the number and type of your training sessions.
Breakfast
– Oatmeal with fruit and nuts
– Omelette with spinach
– Smoothie made with milk, bananas and peanut butter
Mid-morning snack
– Sandwich with roast turkey, lettuce and mustard
– Tuna, bean and sweetcorn salad (drizzled with olive oil)
– Cottage cheese, served sweet (with banana) or savoury (with tomato and 2 slices of wholemeal bread)
Lunch
– Baked halibut with bulgur wheat and cooked vegetables
– Wholemeal penne with spinach and chicken
– Chicken in a yoghurt and tomato sauce (you can also use cream, but we recommend Greek yoghurt)
– Chicken fillet with brown rice and broccoli
Snacks
If you get peckish between meals or feel a drop in energy or tiredness, it’s worth having a bite to eat. But we don’t recommend crisps or sweets – at least not too often. Instead, you can choose something healthier
:- Nuts and seeds (cashews, peanuts, almonds, walnuts, sunflower seeds, pumpkin seeds)
- Greek yoghurt with banana-
An
apple- Carrot or cucumber cut into strips
Enjoy! We hope you find our tips useful. We hope you always feel strong and have plenty of energy for work. And if there are any athletes or healthy eating enthusiasts out there, we’d love to hear from you. Perhaps you have a favourite recipe for an energy-boosting meal? We’d love to hear your thoughts!
