Eating healthy is important to stay fit on the road. Frequent flying often results in irregular diet patterns and can cause ailments affecting your performance at work.
From huge hotel breakfasts, to a heavy lunch with a client or snacking on sweets between meetings, the choices we make, decides how healthy we eat. Here are some tips to make sure you are always alert and can give your best to your work.
The breakfast spread at hotels often includes a wide range of options, from bacon and eggs to cold meats and cereals. It’s important to make the right choices, so you are able to stay focussed for the rest of the day. Go for granary bread or wholegrain cereals, which are high in fibre and release glucose into the bloodstream. Baked beans, poached eggs and porridge with dried fruit or seeds are also good. Avoid snacking on sweets, if you are feeling hungry, as this will cause blood sugar levels to rise and fall rapidly, making you feel tired.
A heavy lunch can make us feel tired and sleepy. It takes a lot of energy to digest a heavy meal, espescially if your lunch was high on fats or carbohydrates. For business lunches opt for lean proteing diet like tuna or chicken breast. Take in good quantities of vegetables and high fibre items like salads. Leafy green vegetables such as cabbage and broccoli contain vitamin K which is good for brain power.
If you must have carbohydrates, make sure you have it in small quantities, whether it’s rice, noodles or pasta.
If you are in the habit of snacking, avoid biscuits and opt for freah or dry fruits or yoghurt instead. If you’re craving something savory, go for baked tortilla chips instead of regular corn chips and pair them with salsa. For a sugar high, take a chocolate drink, instead of a bar, as it has less calories.
Finally, it’s time for you to kick back and have a relaxed meal. However, try not to over-indulge. Order a soup or a salad to eat with your main course. They are healthy options that will fill you up fast and you’ll be less hungry by the time you get to your main meal. Select foods that are healthier and cooked through low-fat methods. For eg go for baked chicken vs. fried chicken. If available, have a warm glass of milk or herbal tea to relax your nerves before you hit the bed.
If you eat a balanced diet, you do not need to take vitamin supplements. However, you might find it hard to find a balanced meal, while being on the road. Avoid taking large doses of a single vitamin supplement as this may cause serious ailments. Instead, take a combined multivitamin and mineral pill. Foods like garlic are natural antibiotics.
People should drink 1 to 2 litres of water a day. As flying is dehydrating make sure you drink lots of water, whenever you get the chance. Avoid alcohol, as it will further dehydrate your body.