How can you use nutrition to create a healthier workplace?

1 Choose quality ingredients

The quality of your ingredients affects the quality of your dishes, and also the quality of your health. Choose fresh, whole, and organic foods whenever possible, and avoid processed, refined, and artificial ones. Quality ingredients provide more nutrients, antioxidants, and flavor, and less toxins, additives, and calories. They also support local farmers, the environment, and your reputation as a chef.

2 Balance your macronutrients

Macronutrients are the main components of your diet: carbohydrates, proteins, and fats. They provide energy, building blocks, and essential functions for your body. To balance your macronutrients, aim for a moderate intake of complex carbohydrates, such as whole grains, fruits, and vegetables; a sufficient intake of lean proteins, such as poultry, fish, eggs, and legumes; and a moderate intake of healthy fats, such as olive oil, nuts, seeds, and avocados. Avoid simple sugars, saturated fats, and trans fats, which can cause inflammation, weight gain, and chronic diseases.

3 Hydrate yourself

Water is vital for your health, as it regulates your body temperature, transports nutrients and oxygen, flushes out toxins, and lubricates your joints. Dehydration can impair your cognitive function, mood, and physical performance, and increase your risk of headaches, fatigue, and infections. To hydrate yourself, drink at least 2 liters of water per day, and more if you sweat a lot or work in a hot environment. You can also drink herbal teas, coconut water, or fruit-infused water, but limit your intake of caffeinated, alcoholic, or sugary beverages.

4 Plan your meals and snacks

Planning your meals and snacks can help you avoid skipping breakfast, overeating at lunch, or bingeing on junk food at night. It can also help you save time, money, and resources, and reduce food waste. To plan your meals and snacks, use a weekly menu planner, a shopping list, and a food inventory. Prepare your meals and snacks in advance, or cook in bulk and freeze or refrigerate the leftovers. Pack your meals and snacks in reusable containers, and label them with the date and the contents. Eat at regular intervals, and avoid eating too close to bedtime.

5 Supplement wisely

Supplements can be useful to fill in the gaps in your nutrition, especially if you have dietary restrictions, allergies, or deficiencies. However, supplements are not a substitute for a balanced diet, and they can have side effects, interactions, or contraindications. To supplement wisely, consult your doctor or a nutritionist before taking any supplements, and follow their recommendations and dosages. Choose high-quality supplements from reputable brands, and read the labels carefully. Avoid taking too many supplements, or mixing them with medications, alcohol, or other substances.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?