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Working from home TOP 7 NUTRITION TIPS!

In a time where isolation, quarantine and working from home (WFH) are the normal it can be difficult to juggle work, family, your nutrition and exercise. Therefore to help keep you on track in these situations here are some of THE PERFORMANCE PLATE’S TOP TIPS:

Top tip No.1: Create a routine- Start your day with a nutritious breakfast to help curb those mid-morning cravings. Examples include low sugar cereal, wholegrain toast, porridge, yogurt and fruit to help provide a constant supply to energy.

Top tip No.2: Try and plan your meals to have nutritious food in the house for lunch/ dinner so you don’t reach for takeaways or high fat snacks/meals. If you’re tired after work consider slow cooking your evening dinner or start preparing it at lunchtime to make the process easier.

Top tip No.3: Choose your snacks wisely. Although snacks can be great to help curb your hunger between meals, some can be high in calories and fat therefore aim for a high protein/ low fat snack options e.g. humus and veggies, yogurt and fruit, toast and peanut butter.

Top tip No.4: Monitor your alcohol consumption as alcohol provides ‘empty calories’ (calories with no nutritional benefit) therefore reducing your alcohol can help with weight maintenance/loss.

Top tip No.5: When you're sitting at your computer it can be very tempting to reach for another caffeine hit to make it through the day. However caffeine an effective ergogenic aid which means its has a stimulating effect on the central nervous system (CNS) reduces the sensation of fatigue and perception of work effort (hence its use in sport) however too much caffeine may make you feel anxious and/or disturb sleep patterns.

If you are experiencing this try switching to decaf alternatives or herbal teas or alternating between caffeine and decaf throughout the day.

Top tip No.6: Dehydration can effect your mood, concentration and bowel movements, which effect your energy and performance levels (irrespective of you athletic ability). Therefore try and stay hydrated by aiming for 6-8 glasses of fluid a day.

Top tip No.7: Eat the rainbow! It is recommended that we all aim for at least 5 portions of fruit and vegetables a day from a variety of sources to provide a range of vitamins and minerals to assist with optimal body functioning.


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