Stay Healthy to Stay Productive

As a first step, you should ensure your medical checkup is current and assesses your risk for diabetes, hypertension, stroke, and heart disease. Maintaining your blood sugar, blood pressure, lipids, and body weight within the normal range is a priority for your health, quality of life, work productivity, and efficiency.

Healthy food

Nourishes our bodies and brains.
Provides us with all the nutrients necessary to function and meet our work’s physical and mental demands.
Provides the brain and muscles with Glucose that helps us avoid exhaustion.

Eating strategies

Breakfast

Start your day with a healthy breakfast, the most important meal of the day, and it should include food that helps regulate your blood sugar level.

The healthiest breakfast consists of whole grain bread or unsweetened cereals to provide fiber; fresh fruit; low-fat cheese, labneh, or non-fried eggs; and a cup of low-fat or nonfat milk. Sugar at breakfast can make the blood sugar level fluctuate.

Lunch

Consume a light lunch.

A healthy lunch includes a small cup of grain or vegetable soup; a small portion of steamed rice, pasta, or a baked potato; a small green salad; a fresh fruit; and a portion of grilled, steamed, or baked lean meat, skinless poultry, or fish (A portion is about the size of a deck of cards).

Dinner

Have a light snack instead of dinner.

Consuming a healthy snack in the afternoon will help you to maintain energy and brain function. Brightly colored fruits and vegetables and healthy oils such as olive or canola, salmon, tuna, unsalted almonds, and walnuts are examples of healthy snacks fit for the afternoon meal.

Tips for a better life and better work performance

Do NOT skip meals.
Drink water. To function mentally and physically, your body needs adequate fluids. The best fluid is water. Other fluids are recommended, such as unsweetened fruit juices, vegetable juices, low-fat or nonfat milk, and low-fat soup.
Limit your consumption of caffeine-containing beverages such as coffee, tea, and cola. Caffeine is a diuretic that depletes your body of water and may lead to dehydration.
Avoid smoking (active or passive) and alcohol.
Take short breaks to reduce work stress.
Keep active and exercise regularly.
Do moderate exercises daily or at least five days a week for 30-45 minutes. Exercise strengthens your body, brain, and immunity and reduces your risk for many non-communicable diseases.