Your career and lifestyle choices play an important role in your overall health, especially your diet.
Kyle Crowley, a nutrition expert at Protein Works based in Cheshire, revealed that the number of meals you eat per day should be based on how well you work, while warning that the standard of three meals per day has since long become archaic.
He explained that your diet should be tailored to the time of day you work and may mean you need six small meals a day or just two larger meals.
He said: “Lifestyles have evolved significantly since the 17th century, but many of us still stick to the classic structure of three meals a day, a diet followed by those of the Industrial Revolution. It’s time for our approach to workplace nutrition to catch up.
“By following these tips, you can adjust your diet to suit your career and ensure you’re fueling your body in the best possible way to perform at your best. »
Here FEMAIL reveals how many meals you should eat depending on your job, as well as your optimal diet – according to the expert.
Day worker in the office (9am-5pm)
Nutritionist Kyle Crowley revealed that the number of meals you eat per day should be based on how you work. Additionally, if you regularly work at a desk from nine to five, he suggests eating six small meals a day.
It’s no secret that most daytime office jobs encourage long periods of sitting.
According to the expert, research shows that people in low-activity office jobs would benefit from eating small but frequent meals during the day, with a total of six meals per day.
“This is because it will help provide a steady supply of energy and maintain your blood sugar levels when you concentrate for long periods of time in front of a screen,” Kyle explained.
“In addition, eating six times a day has been scientifically shown to help reduce the cholesterol levels that people in sedentary, stressful jobs are more likely to be exposed to.”
If you regularly work at a desk from nine to five, Kyle suggests these small breakfast ideas: a vegetable omelet, a small bowl of protein porridge, or vegan protein porridge with fruit or avocado on toast .
For lunch, opt for fatty fish with leafy vegetables or a chickpea salad with vegetables.
Active day worker
Employees who perform very active daily tasks should eat three well-balanced meals rich in protein, fiber and complex carbohydrates.
A more physically demanding role requires a completely different approach and even encourages the traditional three meals a day route.
Employees working in jobs like hospitality, retail or construction should eat three well-balanced meals rich in protein, fiber and complex carbohydrates.
A larger breakfast containing these food groups will help stabilize sugar levels and ensure a consistent supply of energy throughout the day.
Kyle said: “Not only that, but by focusing on foods with anti-inflammatory properties, workers can help alleviate the side effects of prolonged standing that can affect your overall health and wellbeing over time.”
For active days, opt for large portions of protein or a vegan protein porridge topped with nuts, fresh fruit and/or peanut or almond butter.
Poached eggs and avocado on toast or scrambled eggs with kale are also a great choice.
For lunch, opt for a chicken sandwich on fiber-rich bread or a tuna salad with celery-lemon vinaigrette. Snacks are encouraged, including a handful of nuts, bananas, or protein bars.
If you work night shifts, dinner should be smaller but large enough to promote sleep. Turkey with vegetables or fish with brown rice are great choices
Those who work night shifts are advised to eat larger meals to provide much-needed energy before their shift.
This should be followed by a light snack of highly immunostimulating snacks at regular intervals throughout the shift, then a lighter but filling meal before bed.
Kyle added: “Indeed, night shift workers should aim to stay full and disrupt their circadian rhythm as little as possible while on shift early in the morning.
“Disrupting the circadian rhythm by eating larger meals early in the morning has been shown to lead to problems with sleep and overall well-being.”
“Plus, science reveals that night shift workers are also more prone to infections and illnesses like the flu, so eating foods that boost the immune system can help alleviate this problem.”
For breakfast, choose a hearty meal high in carbohydrates and protein such as eggs, oats, avocado and nuts.
Dinner should be smaller but plentiful enough to promote sleep. Turkey with vegetables or fish with brown rice are great choices.
Eat immune-boosting snacks like nuts, seeds, shredded chicken, and avocado throughout the night.
What are circadian rhythms?
Circadian rhythms are 24-hour cycles linked to your body’s internal clock.
These rhythms are found in many different organisms, including flowers, to help them open and close.
Nocturnal animals also use their circadian rhythm to prevent them from leaving their shelter during the day.
In humans, circadian rhythms coordinate the digestive system, regulate hormones, and control your sleep-wake cycles.
How it works?
All 24-hour cycles throughout the body are connected to a master clock in your brain, and at different times of the day this signals the regulation of your body’s activity.
During the day, sunlight causes the brain to send wakefulness signals to keep us alert and active.
At night, the brain’s master clock triggers the production of melatonin, a hormone that promotes sleep, and then continues transmitting signals that help us stay asleep throughout the night.
When the body’s circadian rhythm is disrupted, due to jet lag or shift work, the internal clock can have trouble falling asleep, staying asleep, and sleeping in.