And when we do think twice about food, it’s usually in the context of weight loss rather than improving our cognitive functioning and energy levels. Here are a few easy rules to follow to improve eating habits at work:
Strike A Balance
The five basic food groups that must be covered by any meal are: proteins, carbohydrates, fats, fiber and vitamins. Research suggests that meals with more protein and fats are associated with better-sustained attention, focus, and concentration. While meals that have higher carbohydrate content seem to have positive effects over short term memory.
Don’t Neglect Carbs
Good carbs such as fruit, vegetables, and brown rice help maintain the brain’s supply of fuel which it needs to function effectively. So if you wish to remain attentive and sharp eat a healthy amount of carbs in your meals. Don’t over-eat though, because too much carbs can make you feel lethargic and drowsy. Needless to say, the last thing you want to do at work is doze off!
Pack in the Protein
Proteins such as meat, fish, dairy products, eggs, and nuts slow the absorption of glucose so your brain gets a long and steady flow of fuel. This helps you to sustain energy and enhances your mood and memory. Meats, poultry, fish, and eggs contain amino-acids which help produce the neurotransmitters that keep us alert, energetic, and zesty.
The Good Fat
Omega-3 fatty acids are good for your heart and they’re great brain food, too. The fats found in salmon, walnuts, and kiwi improve learning and memory and help fight against mental disorders like depression, schizophrenia, and dementia. So if you wish to retain a part of your sanity for retirement days, Omega 3 is the way to go!
Eat Smaller Amounts but More Frequently
To maintain energy and performance levels, the last thing you need is a three-course lunch. If you’re working late, big dinners are also a definite no-no. Too much food – even if it’s well balanced – is going to make you drowsy because it introduces excess amounts of glucose in the body at once. Remember: five to six small meals a day is better than three square meals.
The Rule of Hand
Your hand is a highly sophisticated tool for measuring appropriate food amounts for your body type. The fist is the size of the carbs fit for intake during one meal; the palm is the size of the protein. When you make an OK sign with the thumb and index finger, that’s how much fat you should consume. Then open your hand wide, and that’s the amount of fruits and vegetables you should be eating. It is so simple and quite literally, handy!
Time Management Tip # 5*
Pay attention to your body rhythm. Capitalize on your most productive peaks. If you are a morning person, tend to your most challenging tasks in the morning, or if you’re an afternoon person, use your morning time for more mundane, less mental-intensive work.
*Part 5 of a 12 issue series
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