We all have moments when cravings and stress cause us to eat too fast, too much or to make unhealthy choices. And then we feel full, tired and listless. Soon after, our blood sugar level drops and we reach for something sweet for a quick pick-me-up. It’s an unhealthy cycle - but it's one you can break.
The right choices
It’s better to stick to light, wholesome and regular meals to prevent afternoon slumps and bouts of ravenous hunger. Anyone who wants to incorporate a healthy diet into their daily routine in the long term should focus on making good decisions rather than cutting out foods.
For example, you could get up early to eat muesli with oats for breakfast instead of grabbing a chocolate croissant on the way to work. Or when eating out in a restaurant, choose a vegetable sauce with pasta rather than a cream sauce. And it’s a good idea to eat a salad or vegetables as a starter to keep your blood sugar level steady.
Prepare food to take with you
You’ll find it easier to resist temptation if you cook for yourself. Of course, taking healthy snacks and lunch into the office or to the playground means going the extra mile, but it pays off when you save the time and money of going to a restaurant and start the afternoon full of energy thanks to a healthy diet.
No time? Meal prepping is the solution. You can make meals for the whole week in one go at the weekend and store them in portions in the fridge or freezer. Soups and curries are ideal for batch cooking, but you can also simply roast vegetables in the oven and serve them with a starchy side dish such as quinoa or brown rice.
Salad is also quick to prepare and can be combined with a different topping every day, such as vegetables, eggs, lentils or cottage cheese. Wholemeal rolls can also be filled quickly with tomatoes, egg or chicken.
Healthy pick-me-up
When you’re dehydrated, you feel tired. So don’t forget to drink! It’s best to keep a water bottle within reach and refill it regularly. Drinking several cups of coffee or glasses of cola during the course of a day to stay awake isn’t the best idea.
If you need an energy boost, it’s okay to grab a piece of dark chocolate (now and again). It contains around 50 mg of caffeine per 100 grammes and not only provides an energy boost, but its ingredients are also proven to encourage a good mood.
Spicy and acidic foodstuffs also have a stimulating effect on the metabolism, while fruits like oranges, kiwis or grapefruit provide extra energy through vitamin C. Hot peppers and ginger are spicy pick-me-ups – simply add a large piece of ginger to your tea or have a spicy vegetable stir-fry for lunch.
Boost your digestion
People who spend a lot of time sitting often have problems with their digestion. Thanks to their fibre, wholemeal products, lots of fresh vegetables and fruit help against constipation and bloating. Tip: Prunes or a spoonful of linseed in muesli get the bowels moving extra fast.
Mindful eating also helps. By consciously chewing, you can relieve your stomach of a lot of work, which helps you feel less tired after eating.
Brain food
Certain foods can boost brain power, increase our capacity to learn and make us more resistant to stress. The brain obtains energy mainly from glucose (sugar), which comes from carbohydrates. Since our brain can’t store energy, it needs a constant supply. This should mainly come from complex wholegrain products, because they cause blood sugar levels to rise slowly. This constant release of glucose helps us concentrate for longer.
Wholegrain products also contain important B vitamins. Omega-3 and omega-6 polyunsaturated fatty acids support the structure of the nerve cell membranes, foster the proliferation of brain cells and protect the nerve cells. In this way, they have a significant influence on memory.
Omega-3 fatty acids are found in fatty fish such as salmon, mackerel, herring or sardines, as well as in linseed and rapeseed oil, soya, pumpkin seeds and linseed and hemp seeds. Omega-6 fatty acids are found in sesame seeds, walnuts and evening primrose oil.
Other well-known brain foods are broccoli, spinach and cabbage, whose nutrients, such as vitamin K, lutein, folic acid and beta-carotene, increase concentration and memory. These are also boosted by the amino acids in food. They are found in protein, for example, in eggs, curd cheese or cheese, chickpeas, soy milk, tofu and edamame beans.