We have all heard the phrase that an apple a day keeps the doctor away, but who knew that eating a balanced diet would also make you more productive at work? That is what a recent study, conducted by Brigham Young University and published in Population Health Management Journal, found. The study included 19,000 employees from three large companies and showed that employees with unhealthy diets were 66 percent less productive than those who ate whole grains, fruits, and vegetables.
So, how can you be a more productive employee? Try these three simple ways to eat a more balanced diet. Then get ready to impress your boss!
Swap out your old rice, pasta, bread, and cereal for grains that are higher in fiber and are less processed. Brown and wild rice are excellent alternatives to white rice. Whole-wheat pasta, couscous, quinoa, millet, and oats are more whole-grain options to incorporate into your diet. When it comes to breads and cereal, check the label. Choose options that have at least 3 grams of fiber per serving. Check out the Whole Grains Council website for more information.
Most people need three pieces of fruit per day to meet their individual requirements. This can easily be done by incorporating a fruit into your morning cereal or oatmeal, grabbing a piece of fruit for a quick and portable snack, or having a bowl of sweet fruit after dinner for dessert. The vitamins, minerals, antioxidants, and fiber in fruit are all great reasons to include them in your diet.
Vary Your Veggies
One of the most challenging food groups to get into your diet, but also one of the best ones for you, is vegetables. It can be difficult to meet that 4 to 5 recommended servings per day, so how can you get these in to help balance your diet? One thing is to make sure that you are spreading them out throughout the day by including a vegetable serving at lunch and snack time. At lunch, grab portable veggies such as baby carrots, cherry tomatoes, mini bell peppers, and sugar-snap peas to add some variety and crunch along with your typical sandwich. Or nibble on veggies with a hummus dip for an afternoon snack. Make it a goal to try one new and different vegetable each week!
Kale has become a popular vegetable choice these days, primarily because of its health benefits. It is an excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients. Here are some recipes for enjoying it.
If you are interested in having your questions answered during a personal nutrition consultation, please contact me at [email protected] or 317-274-3432, ext 239. Learn more about Nutrition and Wellness services at NIFS.
This blog was written by Angie Sheetz, NIFS Registered Dietitian. Read more about the NIFS bloggers.