Tasty and healthy food is important to keep you focused when you’re at your busiest. Check your schedule ahead of time, look at where you’ll be and when, and make a plan for how to:
Fit some activity into the day
Maintain high energy levels and a positive frame of mind throughout the day, no matter what challenges you may face
Follow these simple guidelines and you will feel high energy levels from morning to night, wherever you are in your busy schedule.
If you are dehydrated you will feel sluggish
To get properly hydrated drink at least two litres of water a day
Coffees, teas and fizzy drinks will dehydrate you. If you drink these you will need to drink more than two litres of water
Spread your water intake throughout the day and you won’t need any extra toilet stops while out and about and remember that drinking lots of coffee or tea on the go is more likely to send you to the loo more often than drinking extra water.
Meals and Snacks
Spread your food intake throughout the day
Eat protein with every meal or snack
Avoid sugar wherever you can or risk big energy crashes later in the day
Do not overeat at any point during the day and chew your food properly
Take a break to eat
Choose porridge, muesli, bran or wheat-based cereals, eggs or whole-meal toast
Drink water with breakfast
Avoid sugary cereals, jams and fried food
Choose fruit, yoghurt, nuts.
Drink water with your morning snack
Avoid cakes, biscuits, pastries
Ideally, take leftovers with you from the night before at home
If you don’t have leftovers, head for the deli where you can design your own sandwich with whole-meal bread, chicken or fish, lots of salad and no mayonnaise. You can also opt for soup, sushi or jacket potato
If there isn’t a deli close by you may find yourself at a coffee shop or petrol station. Choose sandwiches, paninis or wraps with whole-meal bread and lean protein such as fish or chicken and salad
If you find yourself in a café select eggs, beans, whole-meal toast. Ask for bacon to be grilled and eat this in moderation
When opting for take out food, eating the right amount is still important. More food does not mean better value for money. It’s quality not quantity that matters when it comes to your health and your energy levels
If your closest option is a fast-food choice, curb hunger with one of your healthy snacks that you’ve brought with you (see below) and then make your way to one of the alternative choices above that will be more satisfying and keep your energy levels up for longer.
These are easy lunch box options that can be prepared the night before.
Whole-meal sandwich or pita bread with chicken, ham, tuna or cheese and salad (lettuce, tomato, cucumber, avocado)
Soup in a flask with whole-meal bread
Turkey wrap with peppers
Brown rice and mixed bean salad
Lentil salad with feta
Smoked mackerel salad
Buying your lunch
Go for whole-meal, rye or seeded bread or pitta instead of white bread