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The Right Food at Work and in the Office

A greater working capacity at work is being demanded more than ever. Most people react to this by means of long working hours, pronounced hectic, jumping between various projects and trying to do as much as possible at the same time. Whilst making telephone calls, emails are read and during the lunch break, a sandwich is eaten quickly over the PC keyboard – and at the same time, a customer problem is discussed with a colleague. In this way you feel stressed and burnt out fast. You have no consideration for your natural biorhythm.

Yet it has been scientifically proven that most people experience their high in performance in the morning; the performance sinks at lunchtime and full creativeness is available again in the afternoon. In order to achieve the best results, it is recommended to correspondingly make use of this rhythm: do difficult tasks in the morning and lunchtime should be used for a small food break and relaxation. The time after that should be allocated to routine tasks and the afternoon for more demanding activities. Nutrition should also promote performance in a suitable way.

This does not happen by doing without breakfast, eating sweets during the day to increase the blood sugar level or distract oneself. Neither does an opulent three-course meal at lunchtime due to a voracious appetite and copious quantities of coffee and cigarettes help. More, a conscious heeding to statutory breaks. Not every company has its own canteen and not everybody has the time and money to eat in a restaurant. But even if you bring along your own food and eat it cold or warmed up in the microwave, there are some rules that should be followed.

• Start the day with a good breakfast. Fruit juices, fruit yoghurt, muesli and whole-wheat bread are recommended
• Remember that activities done while sitting require much less energy than physical activities and you thus require fewer calories
• Leave your workplace at lunch and treat yourself to a real break. Do no eat at the computer, in order to carry on working
• Take sufficient time to eat and plan fixed eating times
• Before eating, drink a glass of warm water to dampen a voracious appetite
• Eat slowly and only have small portions. The feeling of satiety arises 20 to 30 minutes after beginning your meal
• Have high-fibre meals like whole-wheat products, vegetables, salads or fruit and pulses. These are digested more slowly and satiate faster
• Be careful with fats and fatty meals like chips, gyros or sausage in curry sauce
• Preferably, eat several small meals throughout the day. In this way, your organism is burdened less and you increase your performance. You will also feel less tired than after a large meal. Preferably, eat 5 portions of fruit and vegetables a day
• Drink enough, preferably between 2 and 3 litres of water or unsweetened herbal or fruit tea. Avoid coffee and alcoholic drinks
• Make sure to take in sufficient vitamins and minerals
• If you work at a computer a lot, should take in vitamin A contained in carrots, green cabbage, fennel, egg yolk and fish oils
• If you can only prepare cold food, make sure to have whole-wheat and brown bread or rolls as well as low-calorie spreads. Besides cold meats and cheese, slice of cold roasts, curds or fresh cheese combinations are good. Take in cut vegetables and salads, Even pasta, rice and potato salads are suitable to take to work
• Do not fight the low performance period at lunchtime but go for 10- to 15-minute walk. If possible, have a 10-minute nap
• Particularly when working whilst sitting or in the case of mentally demanding activities, you should ensure both a healthy diet and sufficient movement. It does not have to be a fitness club. Go to work by bike, take the stairs or treat yourself to a short, fast walk after lunch

• Focus On The Future: Long-term Goals Help Us Resist Unhealthy Urges; Medical News, April 2, 2009