Courtesy Glens Falls Hospital
Let’s face it, Americans are busy. We sleep too little, we drive too much, and most of us don’t get the recommended amounts of fruits and veggies every day.
“I don’t have the time to eat healthy,” we say. We blame busy schedules and long work days. We succumb to the desire for fast and easy options. All of which lead to more unhealthy choices, eating more processed foods, or not eating at all.
For those of us striving to keep up with emails, meetings, and deadlines, food is essential. A balanced diet can help increase energy levels, promote a healthy immune system, improve our ability to cope with stress, and increase concentration and performance at work.
Most everything we eat is broken down by our body into glucose, which provides the energy our brain needs to stay alert. This is why it is difficult to stay focused on an empty stomach–our brain is running low on glucose.
Some foods such as white pasta, sugary cereals and soda release their glucose more quickly, leading to a surge of energy followed by a crash. Meals like a cheeseburger with fries provide more prolonged energy, but are high in fat, which causes our digestive tract to work harder, reducing the oxygen levels to our brain and leaving us feeling sleepy.
Being busy doesn’t necessarily mean having to forgo healthy eating habits. A common consensus among health professionals is that you need a better game plan to make healthy eating easier to accomplish.
Take a minute to think about your day, and where food fits in. Will I be traveling? When do I typically get hungry? Do I have access to healthy options or should I bring something? What can I eat to maximize my work performance? Now it’s time to upgrade your approach with these simple tips:
1. Plan ahead. Don’t wait until you are starving to make food choices. This rarely ends well. Prepare for your day by knowing what you will be having for breakfast. Do you plan on buying or bringing snacks with you? Where will you have lunch and dinner? How much food will you need to be satisfied?
2. Pack your own. Pre-pack easy-to-carry, healthy options and keep them in your briefcase, vehicle or desk so you have better choices at your fingertips. Prepared veggie or fruit trays are great options.
3. Choose nutrient-dense whole foods. Whole fruits, veggies, whole grains, lean proteins and healthy fats are loaded with sustainable nutrition in every bite.
4. Eat breakfast. Even if you roll out of bed and into work, you still have time to grab something healthy on the run. Use breakfast as the starting point. Eat smart and set a positive and healthy precedent for the rest of the day.
5. Get creative. Pack leftovers. Even if you only have the ingredients for making a partial lunch, pack it and plan on purchasing the other half later on, such as a cup of soup or a half-sandwich.
6. Stay hydrated. Water is always your best choice. Avoid large portions of caffeine or sugary beverages, especially while traveling, since they can exacerbate dehydration factors, leading to fatigue and could even worsen jet lag!
7. Fast food. At breakfast, go for an egg sandwich on an English muffin or a small yogurt parfait. Choose sandwiches, wraps and salads with dressing on the side, and pack them full of veggies and lean protein. Pick broth-based soups. Ask for sides such as fresh fruit, steamed veggies or a baked potato instead of chips or fries. Split a large entrée with coworkers or request a half order. Skip combo meals.
8. Get technical. In the era of smart phones and infinite apps, keep your food choices healthy wherever you are by accessing apps such as HEALTHYOUT, or websites like Healthydiningfinder.com. Allergyeats.com is great for dining out with food allergies.
9. Keep in mind easy-to-pack snack ideas like: Six whole wheat crackers and low-fat string cheese; apple or banana with two tablespoon of peanut butter; a hardboiled egg and 15 grapes; low-fat yogurt and sliced almonds and fruit; cottage cheese with fruit; English muffin and a tablespoon of peanut butter or a slice of cheese; veggie sticks and low fat ranch or Greek yogurt dip; whole-grain pita and hummus; a piece of fruit and six to 12 almonds; trail mix consisting of two tablespoons of nuts, a half-cup of Chex-like cereal and two tablespoons of dried fruit.
Every food decision we make sends a message to our body. Â Each food choice is an opportunity to direct, shape, and remake our health. Â If you’re serious about achieving top workplace performance, making smarter decisions about food choices is key.
Leahy is a registered dietitian nutritionist at Glens Falls Hospital.