Proper Nutrition In The Workplace

Author: Marko Balašević Time for reading: ~2 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

In this article, learn more about Proper Nutrition In The Workplace. How to have more energy with a little.

Often people are too busy during the working day , which is why they eat irregularly, quickly and unhealthily. Thus, many of us, due to intense mental work combined with tension and stress, are threatened by a number of modern diseases.

Nutrition in the workplace must be complete, because it is in the office that we spend most of our time. In order to have energy and be able to work, it is necessary to choose products with high nutrient density. Proteins must be in quantities that provide at least 10% of the required energy. Milk and dairy products should be one of the main sources of complete protein.

The dietof people engaged in mental labor is correct to be 4 times: first breakfast - 20-25%, lunch - 40% afternoon breakfast - 10% and dinner 25-30% of the energy value of daily rations. Dinner, mostly dairy-vegetarian, should be taken no later than 2 hours before bedtime.

The brain needs carbohydrates for its mental activity , that is, if you feel hungry in front of the desk, you need carbohydrate energy. In this case, you can always rely on whole grain desserts to improve your performance without taking in "empty calories".

Stressful situations and nutrition

Many people are exposed to stress, both at work and in their personal lives. This, unfortunately, is a serious factor in the development of diseases such as atherosclerosis, high blood pressure, overweight and obesity, gastrointestinal diseases, neuroses, decreased immune protection.

In a busy work environment, we need to pay more attention to our meals. If a diet is healthy, it can have a beneficial effect on the functions of the nervous system, mental performance,to reduce fatigue and increase the ability to concentrate and remember. Foods rich in some nutrients have been shown to have a beneficial effect on the nervous tension that accompanies stress, while also reducing fatigue and improving mental performance. Such foods are: eggs and dairy products rich in choline and lecithin; fish containing the amino acids tryptophan and tyrosine; tomatoes, bananas and oats, high in serotonin, having a calming effect on the nervous system; fresh milk containing exorphins, reducing feelings of anxiety and nervous tension. In intense mental activity, coffee tones, supports quick reactions and thought, but is not recommended for consumption in the after-hours.

Can we quickly reduce stress through food?

Yes, apart from the main meals, it is good to have food reserves at work. Chocolate is a good tool for fast stimulation of brain activity, calming the nerves and extra energy. In addition, sweet food is a delight for the soul, which is an important factor in the fight against stress.

Proper Nutrition In The Workplace

CHAPTERS (Table Of Contents)

Stressful situations and nutrition

Can we quickly reduce stress through food?

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