For most, the 3rd decade of life is all about job and career. The goal is to achieve the maximum. Also in the spare time full power is given. Nutrition takes place there rather in between. People in full-time employment spend an average of 1 hour and 34 minutes a day eating, 19 minutes of which are spent eating out. This shows that eating at home is still very important. However, certain age groups fall out of this pattern. For example, among those who eat out at least once a day, young adults are far above the average (26.1%) at 35%. This is surely due in part to the fact that the proportion of single households is particularly high in this age group.
The meal plan under the magnifying glass
If we now illuminate which nutrients find their way to the mouth within 1 hour and 34 minutes, we see an excess of protein and fat, as in all age groups. Measured as a percentage of the reference values, women are on average even higher than men. This is due to an excessively high proportion of animal-based foods (meat, sausage, high-fat cheese) in the diet. Complex carbohydrates, in particular dietary fiber, are in short supply – an indication of insufficient consumption of whole-grain products, vegetables, fruit and potatoes. Often, even small changes in habits help to make the diet a little healthier. For example, the rule of thumb to eat five servings of fruits and vegetables a day is quite easy to remember and implement. Fruits and vegetables contain numerous vitamins, minerals, trace elements, fiber and phytochemicals that you need to provide your body with optimal nutrition.
Get out of the cravings trap.
Everyone has certainly fallen into the ravenous appetite trap. Many start the day with an empty stomach, preferring to spend the precious time in the morning still in bed instead of at the breakfast table. Soon the growling stomach makes itself felt at the desk. The only thing that helps is the chocolate stash in the drawer. At lunch, you need something solid to make up for what you’ve missed. In the canteen, schnitzel with French fries or roast pork with potato dumplings are more tempting than a plate of salad. The tiredness after the meal is usually not long in coming, because the stomach and intestines are running at full speed to digest the sumptuous meal. You wait in vain for a real performance boost until the evening, even though the mountain on your desk is getting bigger and bigger.
A few minutes for a good start to the day
Better start your workday half an hour earlier and take time to eat breakfast. For example, mix a stock portion of muesli made from whole grain oatmeal, unsweetened flakes, nuts, sunflower seeds, etc. With milk and some fruit, a healthy breakfast is quickly prepared. Ready-made mueslis are rather unsuitable, because they have a high sugar content and thus many calories. But a roll or toast made from whole grains with lean cheese or cottage cheese plus jam are also a good start. If you can’t eat anything early in the morning, you should at least drink a glass of milk or juice and have a second breakfast later, such as whole-grain bread with low-fat cheese or low-fat sausage, fresh fruit and muesli. Yogurt, fruit salad or vegetable sticks (which can be prepared very well the evening before) are also good energy boosters for in-between meals. You can prepare sandwiches the night before and store them in a fresh-keeping tin in the refrigerator. You may be able to keep a supply of your cereal mix in the office, and there is often a refrigerator available for storing milk and fresh fruit.
Can it be a little less?
The temptation is great. Both in the restaurant and in the canteen, many delicious dishes tempt you. As a rule, however, the extensive range always includes a selection of light, healthy dishes. Fresh salads, vegetable pans, Asian dishes from the wok and lean grilled meat are low in calories and rich in nutrients. Boiled potatoes, rice and pasta work well as side dishes. Hold back on sauces. If roasts and cutlets tempt you too much, ask for a smaller portion and have a fresh salad to go with it. This will also fill you up. For something sweet to finish, an espresso with a little sugar is a good choice. If you still need a dessert, go for fresh fruit, yogurt, cottage cheese or compote rather than cream dishes, chocolate mousse and pudding.
Currywurst and Co.
No question, the quick currywurst has its advantages. Snack bars are usually on the way and the sausage in a bun well in hand, so that you can satisfy your hunger quickly in passing. The disadvantages are rather heavy in the stomach than on the hand. A bratwurst (150 g) is 550 kcal and 48 g fat, and a portion of French fries (deep-fried) is 330 kcal and 12 g fat. If you’re in a hurry, look for alternatives, such as a baguette roll with tomato and mozzarella, or try an Asian snack (sushi or chop suey) for a change. On days when the currywurst has been too tempting, try fruits, salads and vegetables to make up for the missing vitamins and minerals.
