The first tip is to eat breakfast. The brain and muscles need energy to function. A healthy balanced breakfast includes lean protein, whole grains, fruits, and vegetables. Starting the day with breakfast has many benefits, for example the prevention of brain fog and increase of focus during the day.
The second tip is to decrease the consumption of caffeine. The effects of consuming too much caffeine include poor sleep, jitters, and loss of energy later in the day. It is recommended to have a maximum of three cups of regular coffee per day. Be mindful of the amount of sugar added since sugar harms the teeth. To reduce regular coffee consumption, it is suggested to try half decaf or switch to tea. Plenty of water should be drunk, and small, frequent meals should be eaten throughout the day.
The third tip is to bring lunch to work. This can be made easy by planning ahead. Fill the refrigerator with tasty, satisfying foods that can be eaten for lunch at work. Batch cooking and meal prepping on the weekends are recommended for people to try if they do not want to prepare lunch every morning. The meals should include lean protein and carbohydrates.
The fourth tip is to increase the amount of fruits and vegetables eaten. Fruits and vegetables add flavor, color, texture, fiber, vitamins, and minerals to a plate. It is suggested to pick a new fruit or vegetable during every grocery store shopping trip as an enjoyable way to try new and healthy foods. Canned and frozen products are also great alternatives, especially in the winter.
The fifth tip is to cook dinner at home. Again, it is important to plan and, if possible, cook in advance. Incorporating pre-cut or frozen vegetables as well as keeping staples (broth, herbs, lemon, salad dressings, etc.) on hand are a couple tips to save time and have flexibility. These vegetables and staples can be combined with leftovers to create another meal.
The article concludes with specific breakfast, lunch, and dinner examples which follow the five tips.
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