How to eat for your job

You spend a significant amount of your time at work but do you take as much care with how you eat at work as you do at home? Even if you do watch what you eat, the nutritional demands and needs of each job can vary greatly. So how do you decide what is right for you?

Here is a guide to how to eat well for three distinct categories of worker: office workers, shift workers and teachers.

Occupation: teacher or child carer

To an outsider, teaching may seem an easy career. Short school hours, weeks of holidays in which to relax — what’s not to love? Of course, that is an outsider’s view. In fact, teachers work long hours outside of the 8.30am–3.30pm school day, marking, planning for each student’s needs, writing reports, doing administration and preparing lessons.

On top of that, according to a study from Deakin University, teaching is one of the more stressful professions. Forty-one per cent of teachers report high levels of occupational stress compared with 31 per cent of people in nursing, 29 per cent in managerial jobs and 27 per cent in professional and support management occupations.

One of the main side effects of stress is overeating. “When we’re stressed a lot of people tend to reach for sugary, high-kilojoule, high-fat foods to help them cope or to give them energy,” says accredited practising dietitian Kate Di Prima. “Unless you brought your own lunch in, your meal may be at the mercy of the school canteen and these options can range from healthy to not-so-healthy.”

Even if you have eaten a healthy, well-balanced lunch prepared at home, you may still be tempted to indulge in a chocolate snack or sugary drink which, according to Di Prima, “won’t help your stress or energy levels at all”.

Nutritional overhaul: Be prepared and eat at regular times, just as you encourage your students to do. “Eating at regular times helps to keep your blood sugar levels steady,” Di Prima explains. “When you’re stressed, your body steals from your energy stores to deal with this stress. But if you have enough food stored away, you’ll be able to deal with a stressful situation or day without feeling exhausted and depleted.”

What to eat: “From the canteen, try a wholegrain chicken and salad roll, fruit salad and yoghurt. If you are looking for a hot meal, perhaps [try] lasagne and salad or pasta with a protein and vegetables instead of a pie or sausage roll to give yourself some afternoon energy,” she says.

Alternatively, bring your meal along — make extra the night before and add a salad. “Try leftover roasted chicken salad; just add some mangoes and almonds for a protein hit,” Di Prima says. “Or soup with seeded bread, followed by a fruit salad and yoghurt, will fill you up but not overload your kilojoule content.”

She advises to pack some fruit — fresh or dried — to snack on in the morning and afternoon. And don’t forget water. “You’re talking all day, so you probably will feel dehydrated and parched. Aim to drink around 1½-2 litres of water a day.”

Mindful overhaul: Be aware that as you’re never “off duty” you’ll need to incorporate some relaxation into your day. “Whether it’s taking five minutes for yourself in the classroom to write out your afternoon to-do list to help you feel organised, or a walk around the oval, or just a break under a tree to breathe for five minutes, do what you can to give your mind and body some space from the daily demands,” says therapist Keri Krieger.

Taking it outside: Each day, teachers burn around 300 kilojoules more than office workers just by being on their feet for the majority of the time. However, you still need to work out. “It’s very easy to put exercise on the backburner when you’re stressed and busy,” says personal trainer Chris Van Hoof (www.chisel-fitness.com.au). “Exercise should be your first option when you’re feeling tired or under pressure.”

Research by the American Psychological Association found that exercise can improve mental health by helping the brain cope better with stress. The researchers believe it may be that exercising makes your body practise being stressed: it forces the body’s physiological systems — all of which are involved in the stress response — to communicate much more closely than usual.

Fitting in exercise is all about finding the time that’s best for you. “For many teachers, the end of the day is usually when you need a burst of energy,” says Van Hoof. “As you’re continually giving your energy to students and colleagues throughout the day, it can leave you feeling flat and tired.”

Van Hoof suggests a walk is the best way to unwind — or get into some sort of routine: “Your job requires routine, so adding in exercise time is second-nature to you. Either a walk or a relaxation class is a good way to rejuvenate. Especially during deadlines and longer terms, make sure you have some time for yourself, preferably outdoors, to keep the stress at bay.”

And don’t forget to make the most of your holiday times. “Go on an activity holiday to make the most of your free time,” says Van Hoof. “Or take up surfing, windsurfing, skiing — anything that gives you a change of scene, mentally and physically.”

If your finances don’t run to an activity holiday, take advantage of your free time by joining in council-run activities (which are usually free or cost a minimal amount), meet up with friends for a walk or run or try a new activity such as rock-climbing, paddle boarding or yoga. Daytime classes are usually cheaper than evening ones — and less crowded, too.

Occupation: office worker

According to an ACNeilsen poll, one in three office workers have a 20- to 30-minute lunch break; a further one in five spend less than 20 minutes eating. Five per cent don’t stop for lunch at all. If they do get a chance to grab some lunch, two-thirds of office workers choose hot chips, hamburgers or meat pies. Surely this isn’t good for your productivity or waistline.

Nutritional overhaul: “If you can plan ahead and bring things from home, you’ll have a healthier food choice and you’ll be less likely to overeat,” says Di Prima. “Depending on where your office is based, you may not have access to healthy options.” Avoid the vending machines at all cost — these tend to be stocked full of chocolate bars, crisps and supposedly healthy energy bars, which are really just laden with kilojoules and sugar.

What to eat: Focus on low-GI carbohydrates such as wholegrain breads, pasta or basmati rice. If your office has a microwave, you can buy one-minute rice packs and add some steamed vegetable and chicken for a filling, balanced meal. Alternatively, Di Prima suggests, “Add some protein such as egg, chicken, lean meat, chickpeas, tuna or salmon and a good serving of vegetables. If you cook a healthy meal the night before, take in a portion to work.

“And don’t forget to take in portion-sized snacks. Avoid taking in the entire packet of almonds — chances are you’ll eat the entire pack, just because they’re there. Instead, break up the packet into handful-size servings. You’ll get the correct amount of nutrients but without the excess kilojoules.”

Mindful overhaul: “Get away from your desk to rest your eyes and mind and also to stretch your body,” says Krieger. “Whether it’s a 10-minute walk away or a walk around the block, do what you can to break up the day. You’ll return to your desk feeling much more relaxed.”

Krieger suggests planning chores to complete at lunchtime, which means you have to get moving. “Whether it’s the bank, post office or buying a birthday present, if you have a reason to go outside, you’ll be more likely to do so.”

Taking it outside: A recent University of Sydney study found that men and women who sat for 11 hours or more a day had a 40 per cent greater risk of premature death than those who sat for less than four hours.

“There’s no question that office workers or those who sit for long periods of the day need to move as often as possible,” says Van Hoof. He suggests using the stairs instead of the lift, going for a walk at lunch to get the blood flowing and going to talk to a colleague rather than emailing them.

The World Health Organization recommends we complete 150 minutes of exercise every week, which is around 30 minutes of exercise a day. “If your company has a gym, make the most of it,” Van Hoof says. “Or start up a company team and compete in soccer, rugby or netball.” Many companies now invest in the health of their staff and are open to holding yoga or relaxation classes, so speak to your manager about these.

Occupation: shift worker

Research published in the Australian Journal of Advanced Nursing found that shift workers had more adverse lifestyle behaviours than other workers, and tend to be overweight. Compared to non‐shift workers, the nutritional intake of shift workers is less healthy and they are more likely to smoke when compared to non‐shift workers. They also tend to be sleep deprived or don’t sleep very well.

Nutritional overhaul: “Regardless of when you go to sleep, or when you wake up, within an hour of waking have a reasonable-sized meal, whether it’s breakfast, lunch or dinner,” says Di Prima. “Then eat every four hours or so to maintain your energy levels.”

She suggests having your largest meal before you leave for your shift and a lighter snack at your next meal break. “Then, for your ‘lunch’, at whatever time it is, eat a small- to average-sized meal,” she says. “The trick is to not come home after work and, while winding down, eat high-kilojoule foods that might be easy and convenient but are high in fat and sugar.”

What to eat: “Your main meal may be a stir-fry, or steak and vegetables,” says Di Prima. “There’s no rule about what you should eat and when; it’s about getting the whole range of foods throughout the day and making sure you include enough vegetables.”

Rather than a fatty or large meal after work, try something lighter, such as a hot milk drink and a piece of raisin toast or some fruit or yoghurt. If you’re making the kids’ lunches before collapsing into bed, make your own meal at the same time. “It’s one less thing to do when you’ve woken up and probably don’t feel like cooking or preparing food,” she says.

Mindful overhaul: “When you’re working shifts you may find that everybody else’s needs come before yours, or your need to sleep overrides everything,” says Krieger. She suggests doing some meditation to help wind down after a shift — “this is very effective at winding down a busy mind” — or even some slow yoga or stretching.

Get outside: “It’s very easy to let exercise slide when you’re not following a nine-to-five job,” says Van Hoof. “Many gyms are now open 24 hours, so you should always be able to join in a class or use a running machine for around 30 minutes.”

He suggests ramping up your energy levels before a shift by going to a gym class before starting work. “You’ll probably also qualify for off-peak membership, so the gym will be less busy and it’ll be cheaper too.” If you’re dropping the kids off to school before starting your day of sleep, he says, if possible, walk them to school or go for a walk around the block immediately after dropping them off: “This will keep you healthy but also allow your body to tire itself out so you’ll be more likely to have a restful sleep that day.”

Charmaine Yabsley is a freelance health journalist specialising in health, nutrition, fitness and Beauty. She is also the author of several books including Miracle Juices. W: charmaineyabsley.com