20 plus (Healthy) diet between career and leisure

Home / Help yourself / Getting rid of the sleep disorders / 20 plus (Healthy) diet between career and leisure

20 plus (Healthy) diet between career and leisure

In most of the turns in the 3. Decade of life is all about work and career. The goal of the Maximum reach. Also in the leisure, the full Power is given. Nutrition takes place since more in between. Fully employed people spend at least an average of 1 hour and 34 minutes per day, with food, of which 19 minutes is spent on food outside the home. This shows that the food has to be home to a very large importance. Certain age groups, however, fall out of this pattern. The young adults are those at least once a day eat outside the home with 35%, far above the average (26,1%). This is certainly partly due to the fact that in this age group, the proportion of Single-person households is particularly high.

The dining plan under the magnifying glass

It lights well, what are the nutrients found within 1 hour and 34 minutes on the way to the mouth, as in all the age groups too Much protein and fat. Measured in percent of the reference values, the women in the present day, even higher than the men. Responsible for a high proportion of animal foods (meat, sausage, cheese) high fat in the diet. The complex carbohydrates, especially dietary fiber, will come to shortly – is an indication for too low consumption of wholegrain products, vegetables, fruit and potatoes.

Often a small change of habits will help to make the diet a bit healthier. So the rule of thumb is, for example, to memorize five portions of fruit and vegetables a day to eat easily and implement. Fruits and vegetables contain numerous vitamins, minerals, trace elements, fibre and secondary plant substances, you need to nourish your body optimally.

Get out of the cravings case

In the cravings for everyone is the case certainly tapped. Many start with an empty stomach in the day to spend the precious time in the Morning rather still be in bed instead of at the Breakfast table. Soon the stomach to the Desk, snarling noticeable. Since only the chocolate stash in the drawer helps. At lunch, then what must be solid to have the Missed to catch up. There’s Schnitzel with French fries or roast pork curls in the canteen with a potato more than a salad plate of dumplings.

The fatigue after eating is usually not have to wait long, because the stomach and intestines to run at full speed, in order to digest the delicious meal. On a real performance boost you wait till the evening in vain, even though the mountain on the Desk is getting bigger and bigger.

A couple of minutes for a good Start to the day

You start your workday rather be half an hour earlier and take your time to eat Breakfast. Mix oatmeal, for example, a stock serving of cereal made of whole grain, unsweetened Flakes, nuts, sunflower seeds, etc. With milk and some fruit is quick to prepare a healthy Breakfast. Ready-mixed mueslis are rather unsuitable, since they have a high Sugar content and calories. But also a sandwich or Toast made from whole-grain with lean cheese or cottage cheese plus jam and are a good place to Start.

If you can eat Early in the morning, still nothing, you should drink at least one glass of milk or juice, and later a second Breakfast, such as whole-grain bread with low-fat cheese or low-fat sausage, fresh fruit and cereal.

As a power supply for an occasional yogurt are suitable, fruit salad or vegetable sticks (can very well be on the eve to prepare).

Sandwiches you can prepare the night before and in a Tupperware in the fridge. Stock up on your cereal mix, you can keep any in the office, and often a fridge is for the storage of milk and fresh fruit available.

It may be a bit less?

The seduction is great. Both the Restaurant and in the canteen, lots of yummy food to lure you in. In General, the extensive range but also a selection of light, healthy dishes. Fresh salads, vegetables, pans, Asian Wok dishes and lean cuts of grilled meat, low in calories and are nutrient rich. As a garnish boiled potatoes, rice and pasta are good. Cut back on sauces. Roast and Schnitzel curls too much, ask for a smaller Portion and take a fresh salad. Also, in order to be filled.

For something Sweet to conclude, Espresso is with a little sugar. Anyone who is in need of a Dessert should be more access to fresh fruit, yogurt, cottage cheese dish or compote instead of cream dishes, chocolate Mousse and Pudding.

Currywurst & Co.

No question, the quick Currywurst has its advantages. Takeaways are usually on the way and the sausage in the bun good in the Hand, so that you can breastfeed quickly in passing the Hunger. The disadvantages are rather heavy in the stomach than on the Hand. One Sausage (150 g) fails with 550 kcal and 48 g of fat and a Serving of French fries (deep fried) with 330 kcal and 12 g of fat to the book.

If it should go quickly, keep a look out for Alternatives, such as a baguette bread with tomatoes and Mozzarella, or try, for a change, a Asia Snack (Sushi, or Chop Suey). On days when the curry sausage was very curly, try with fruit, salad and vegetables, lack of vitamins and minerals to compensate.