We start our day with a cup of coffee and a breakfast bar. We refill our coffee cups once or twice during the morning. Chances are there are donuts or left over birthday cake that can serve as a quick snack. We rush to lunch and grab a burger and fries as we eat in front of our laptops. A stash of cookies keeps the hunger pains away in the late afternoon and once again, we have consumed more worthless calories that we could imagine just getting through the work day. Does this sound familiar? This is a shared dilemma many of us face daily. Some of us work nights and this offers up a whole new set of challenges.
www.ccohs.ca/oshanswers/psychosocial/healthyeating.html is a great site to gain insight into this problem. This site is Canadian but the concepts are easily applied globally. The basic premise is listed below:
• Eat the recommended types and amounts of food each day.
• Eat at least one dark green and one orange vegetable each day.
• Have vegetables and fruit more often than juice.
• Make at least half of your grain products whole grain each day.
• Drink skim, 1% or 2% milk each day.
• Have meat alternatives such as beans, lentils, and tofu often.
• Eat at least two Food Guide servings of fish each week.
• Include a small amount of unsaturated fat each day.
• Be active every day.
• Satisfy your thirst with water.
For night owls working the late shift or the night shift, the following site is helpful:
• www.livestrong.com/…healthy-eating-habits-for-people-who-work-nights
The main element in successful eating habits is planning ahead. Stocking up on healthy snacks is a must. Fruit, yogurt, nuts, and energy bars are great options. If you need a break once a week, plan on cheating for one day only. This gives you a physical and mental break from the constraints of a healthy diet.
Many experts argue that eating small quantities every two hours supplies one with the best nutritional boost for a successful work day. Regardless of the plan you follow, make sure it meets your needs and it is a plan you can successfully maintain.
Eating healthy is only part of what you should be doing on a daily basis. When you have a free moment at home you should definitely consider doing some cardio exercises or a simple fitness workout DVD. Exercise helps increase your metabolism even if you are planning on 30 minutes per day. I hope these helpful healthy tips can improve your life!