Nutritional Advice

Eating a balanced diet can help keep you healthy and maintain your energy levels throughout the day. Making small changes to our diets can help protect us in the future, against developing and/or fighting diseases e.g. cardiovascular disease, diabetes and some cancers. Small changes you can make include eating some fresh fruit instead of a piece of cake in a break, or soup and a salad rather than a burger and chips at lunch. These changes will have a huge effect on how we feel and our performance at work and home.

Some healthy foods and drink to include in your daily diet:

  • Fresh fruit and vegetables
  • Whole grains e.g. rice, lentils, quinoa
  • Meat, fish, eggs and ebans (and other non-dairy sources of protein)
  • Water, it’s important to keep hydrated (1-1.5 Litres), Herbal teas

Top 10 tips to improve your diet

  • Drink 1-1.5L water daily to avoid dips in energy, focus and mental performance.
  • Caffeine is very dehydrating, so try to limit your intake of tea and coffee in favour of water or herbal teas.
  • Eat three good meals per day and don’t miss breakfast!
  • The general rule of thumb is to eat a plate of 40% grains, 40% fruits & vegetables and 20% protein.
  • Maximise your intake of fruit and vegetables in all meals, every day.
  • Avoid foods high in sugar – so instead of sugar coated breakfast cereals, eat sugar-free muesli/porridge, instead of cake, biscuits and desserts, eat fruit and nuts.
  • We don’t need to deprive ourselves of all things ‘nice’ but limit the foods and drinks we consume that are high in fat and sugar. Maybe have a cheat meal once a week.
  • If you are tired after eating a sandwich or pasta at lunch, you may have a food allergy to wheat – try a salad and soup instead and monitor for changes in energy.
  • Eat lunch away from your desk, slowly chewing your food so that you notice when you’ve had enough.
  • Eat your evening meal at least 2-3 hours before going to bed to help ease digestion.