The workplace is not a gourmet restaurant, sure! And the necessary rest you also often do not have. But should you therefore be tempted to eat too fast, too much, too one-sided or in the end nothing at all and skip hunger? If you want to achieve a lot at work, you should treat yourself to a varied diet that provides all the necessary nutrients for body and mind and thus provides the necessary energy.
Tips against sagging
The German Nutrition Society (DGE) e.V. advises everyone who cannot or does not want to go to a canteen to at least take small breaks, have snacks in between meals and compensate for an unbalanced diet with fruit, vegetables and dairy products, for example. In this way, you will remain permanently efficient, feel well and be better able to maintain your weight. A few tips should be taken into consideration:
- Breakfast is best eaten in two stages: If you cannot eat much early in the morning, you should make up for it after 2-3 hours. Eat once more generously, e.g. with muesli or wholemeal bread, and once more lightly, e.g. with fruit or yogurt. So also “morning muffle” get enough energy for the start of the day.
- Snacks avoid performance lows: Distribute smaller meals of fruit, low-fat dairy products or thinly sandwiches throughout the day. This maintains the ability to concentrate, puts little strain on the digestive organs and circulation and avoids cravings.
- Do not eat on the side: in a small break, you can enjoy your food better. You feel not only full, but also well. In addition, you do not lose so quickly the overview of how much you have eaten. This helps to keep the body weight.
- Supplement fast food sensibly: The food at the snack bar or at the counter of a butcher’s shop is usually one-sided, salty and fatty. Those who eat here should supplement the missing vitamins, minerals and fiber in between meals or in the evening with vegetables, fruits, whole grains and dairy products. What you bring with you can be a good alternative: If you regularly freeze a portion when cooking or take it to work the next day, you not only save money, but you can spend the entire break eating instead of waiting in line at the snack bar.
- Sandwiches become more attractive with lettuce leaves, cucumber slices or a vegetable garnish. Salad stays fresh if you store it in an airtight container separate from the sauce and mix it only before eating.
