Let your food fuel your health, wellness, and productivity

Eating healthy food promotes well-being, improves the quality of life, and enhances work productivity and efficiency. 

By eating healthy food, you will nourish your body and brain. Healthy food will provide you with all the nutrients necessary to function and meet the physical and mental demands of our work. Also, healthy food provides the brain and muscles with glucose that helps us avoid exhaustion.

Maintaining your blood sugar, blood pressure, lipids, and body weight within the normal range is a priority for your health, quality of life, work productivity, and efficiency. If you have any questions or concerns about your diet, contact your health care provider to assess your risk for diabetes, hypertension, stroke, and heart disease. 

Drink water. To function mentally and physically, your body needs adequate fluids. The best fluid is water. Other fluids, such as unsweetened fruit juices, vegetable juices, low fat or nonfat milk, and low-fat soup, are recommended. 

Take short breaks during your work to reduce stress.

Avoid smoking (active or passive) and alcohol. Limit your consumption of caffeine containing beverages such as coffee, tea, and cola. Caffeine is a diuretic and depletes your body of water and may lead to dehydration. 

Keep active and exercise regularly. Do moderate exercises daily or at least five days a week for 30 to 45 minutes. Exercise strengthens your body, brain, and immunity, and reduces your risk for many noncommunicable diseases. 

Here are some wise eating strategies to help you stay healthy. Remember, to maintain a healthy balance, do NOT skip meals. 

Breakfast

Start your day with a healthy breakfast. Breakfast is the most important meal of the day and should include food that helps regulate your blood sugar level. The healthiest breakfast consists of whole grain bread or unsweetened cereals to provide fiber; fresh fruit; low fat cheese, labneh, or non-fried eggs; and a cup of low fat or nonfat milk. Sugar at breakfast can make the blood sugar level fluctuate. 

Lunch

Consume a light lunch. A healthy lunch includes a small cup of grain or vegetable soup; a small portion of steamed rice, pasta, or a baked potato; a small green salad; fresh fruit; and a portion of grilled, steamed, or baked lean meat, skinless poultry, or fish. A portion is about the size of a deck of cards. Brightly colored fruits and vegetables, healthy oils such as olive or canola, salmon, tuna, and unsalted almonds and walnuts.

Eat a healthy, small snack in the afternoon to maintain energy and brain function. 

Dinner

Keep dinner simple and light. Include soup, baked potatoes, yoghurt, baked chicken or grilled fish. The body slows down its functions at night, so wait about 3 hours between your last meal and bedtime. Prevent overeating at night by not restricting your meals during the day.