20 plus - (healthy) nutrition between career and free time

For most, the 3rd decade of life is all about career and career. The goal is to reach the maximum. Even in the free time is given full power. Diet takes place rather in between. After all, full-time employees spend an average of 1 hour and 34 minutes a day eating, of which 19 minutes is spent on eating outside the home. This shows that eating at home is still very important.

However, certain age groups fall outside this pattern. For example, young adults are far above the average at 35% (26.1%) of those who eat at least once a day outside the home. This is certainly due, among other things, to the fact that the share of single households is particularly high in this age group.

The menu under the magnifying glass

If you now illuminate which nutrients within 1 hour and 34 minutes to find the way to the mouth, it shows as in all age groups too much protein and fat. Measured in percent of the reference values, women are on average even higher than men. Responsible for this is an excessive amount of animal food (meat, sausage, fatty cheese) in the diet.

The complex carbohydrates, especially the dietary fibers, come too short - an indication of low intake of whole grains, vegetables, fruits and potatoes.

Often, even small changes in habits help to make the diet a bit healthier. For example, the rule of thumb is to simply take five portions of fruit and vegetables a day to eat and implement them. Fruits and vegetables contain numerous vitamins, minerals, trace elements, fiber and phytochemicals that you need to provide optimal care for your body.

Get out of the cravings trap

Surely everyone has already tapped into the cravings trap. Many start their day on an empty stomach, preferring to spend the precious time in the morning in bed rather than at the breakfast table. Soon, at the desk growling stomach becomes noticeable. Only the chocolate supply in the drawer helps. At lunch then something tangible must come to catch up on the missed. In the canteen schnitzel with chips or roast pork with potato dumplings lure more than a salad.

Fatigue after eating is usually not long in coming, as the stomach and intestines are in full swing to digest the sumptuous meal. For a real performance boost you wait until the evening in vain, although the mountain on the desk is getting bigger.

A few minutes for a good start to the day

Start your working day half an hour earlier and take your time to have breakfast. For example, mix a serving of cereal made from wholemeal oatmeal, unsweetened flakes, nuts, sunflower seeds, etc. Milk and some fruit will quickly make a healthy breakfast. Ready mueslis are rather unsuitable because they have a high sugar content and therefore many calories.

But also a bread roll or toast from whole grain with lean cheese or quark plus jam are a good start.

If you can not eat anything in the morning, you should drink at least a glass of milk or juice and later have a second breakfast, such as: Whole grain bread with low-fat cheese or low-fat sausage, fresh fruit and cereals.

As a supply of energy for in between are also yogurt, fruit salad or vegetable sticks (can be prepared very well the evening before) well suited.

You can prepare filled breads the night before and store them in a food container in the fridge. You may be able to stock up on your cereal mix in the office, often with a fridge to store milk and fresh fruit.

Can it be a little less?

The seduction is great. Both in the restaurant and in the canteen many delicious dishes. As a rule, the extensive offer always offers a selection of light, healthy dishes. Fresh salads, vegetable pans, Asian wok dishes and lean grilled meat are low in calories and nutrients. Good side dishes are boiled potatoes, rice and pasta.

Stay away from sauces. If roast and schnitzel are too much, ask for a smaller portion and add a fresh salad. Also, you will be full.

For something sweet at the end is an espresso with little sugar. If you still need a dessert should rather to fresh fruit, yogurt, Quarkspeise or compote instead of cream dishes, mousse au chocolat and pudding grab.

Currywurst & Co.

No question, the quick currywurst has its advantages. Snack stalls are usually on the way and the sausage in the roll well in the hand, so that you can also quickly pass the hunger. The disadvantages are more difficult in the stomach than on the hand. A bratwurst (150 g) produces 550 kcal and 48 g fat and a portion of chips (deep fried) with 330 kcal and 12 g fat.

If things are going to be fast again, look for alternatives, such as: Take a baguette roll with tomatoes and mozzarella, or try an Asian snack (sushi or chop suey) for a change. On days when Currywurst is too lured, try to balance the missing vitamins and minerals with fruits, lettuce and vegetables.

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