Eat for your day

How many things can you accomplish in a single day? A lot. Whenever you plan your day, the activities you do will not always be the same. However, there will always be some particular activities that will take up most of the time. As everybody already knows, we must eat to sustain ourselves. Preparing your day and eating according to what you have planned, will go a long way in helping you maintain optimum energy so that you not only accomplish your goals, but also do so in a healthy way.


For Those With High Physical Activities


High physical activity means engaging in either sport, work or hobbies that need a lot of energy. This can be playing basketball, football, tennis, competing in a triathlon or doing construction work and so on. Since these activities take up a lot of energy and your muscles are likely to be strained, it is important that you eat foods that will not only replenish your energy, but will also help heal your muscles. Thus, you will need to eat:

  • Foods rich in Carbohydrate, such as whole grain bread, pasta, brown rice, potatoes and cereals such as oats.
  • Foods rich in Essential fats, such as seeds, nuts and oily fish.
  • Foods rich in Protein, such as grass-fed meat, beans, fish and eggs.



For Those With High Brain Activity


Students, doctors, engineers and scientists often engage in activities that require the use of a lot of brainpower in processing information. The brain often needs oxygen (a lot of it) as well as fuel, meaning food for it to perform optimally. This is where the saying that you are what you eat applies the most. Provide your brain with junk food and see how sluggish you become. For optimum brainpower, feed yourself with foods rich in antioxidants, minerals and vitamins. Thus, you should:


  • Eat different colored fruits and vegetables, such as spinach, broccoli, avocados, blueberries, and pomegranates
  • Eat wholegrain-rich foods that will boost your brain with energy, such as whole grain cereals, whole-wheat pasta, brown rice and quinoa (technically a seed).
  • Eat oily fish, such as salmons, mackerel, herrings, kippers, pilchards and sardines. These are rich in Omega-3 fatty acids.


For Those With Low Levels of Activity


This applies to most of us who work sitting in front of a computer from morning till evening: the receptionist, the office worker, the manager but also the stay home mum. Most of these jobs require less physical exertion as well as less brain power (no pun intended, but as long as you are not solving complex problems or negotiating or analyzing data or mathematics, you are using less brain power). Thus, having a demanding diet will not be much necessary here at all times. However, we should keep ourselves healthy. The good old advice of eating a balanced diet should be followed by:


  • Eating healthy Carbohydrates to provide our body with energy (whole grains, starch, fibers, etc.)
  • Eating Proteins to help repair our cells and tissues (eggs, meat, poultry, fish, beans, etc.)
  • Eat vegetables and fruits that help in boosting our immune system.
  • Include healthy fats such as olive oil, flax seed oil and small oily fish


What have you planned today?


By: Andrea Caprio, CTNC, CCWC

Wellness Methods

Wellness Methods offers tailor-made Corporate Wellness programs, Health and Nutrition Coaching for busy people

Copyright Wellness Methods All Rights Reserved. Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care professional and is not intended as medical advice. Wellness Methods, its officers, affiliates, employees and Andrea Caprio encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The entire contents of this document are based upon the opinions of Andrea Caprio and any mentioned sources, unless otherwise noted.