Three tops tips for the time poor corporate: Increasing vegetable intake to boost health, longevity and work performance

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Back to back intense meetings, extended work hours, skipping meals whilst adding copious amounts of caffeine – sound familiar? What if nutrition could be quick, tasty and practical to make everything easier? Well it CAN and not only will this reduce your risk of chronic health disease such as diabetes, cancer and heart disease, but also help improve body function and increase energy.

The stats: Lettuce tell you

Did you know that in 2014-15 that only 7% of Australian adults met the guidelines for recommended intake vegetables?

Similarly, in a recent survey conducted in a leading Australian bank by our business Body Fusion, 85.5% of employees were not meeting their recommended serving.

Fact: Healthy employees have been found to be three times as productive than unhealthy employees!

So what are these “guidelines” ?

  Taken from the Australian Healthy Food Guide Portion Sizing Poster

Taken from the Australian Healthy Food Guide Portion Sizing Poster

The implications: Lettuce tell you more

 Not meeting your brightly coloured intake of rainbow veggies means:

·      Less fibre, negatively influencing digestion and increasing risk of colon cancer

·      Decreased satiety = hungry worker = impacted mood and interaction with team plus reduced  ability to concentrate

·      Insufficient intake of vitamins and minerals, which support body function. For example vegetables are an excellent source of potassium which aids in electrolyte balance, regulation of blood pressure and supports nerve and muscle function (including the heart!)

·      Compromised immunity, which influences energy, enjoyment of work and sick days needed

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Help me solve this creatively and simply: Now!

1.    Be organised

This means from the get go on a Monday and yes a shop is crucial over the weekend! We suggest bringing healthy snacks to work that include vegetables: veggie sticks (carrot, cucumber, red capsicum) and hummus, savoury muffins or a small snap lock bag of cherry tomatoes.

2.    ALWAYS make sure there are vegetables in your lunch

What’s the easiest way to do this? Take food from home that has been cooked in advance. A huge vegetable frittata, vegetable lasagna or spinach and ricotta pie at home will make multiple serves. Salads are also always a winner!

Like to purchase on the run? Alternatively look to add veggies to your lunch in other quick ways. How about you match a veggie-based juice (carrot, celery, beetroot, ginger and apple) with your grainy ham and cheese toastie?

3.    Use tools and cues as reminders to eat

When things get busy, eating goes to the end of the priority list. Putting your snacks or lunch near your keyboard, setting a phone alarm or having another healthy buddy in the office to keep accountable will all work.

Another option is the new amazing App VegEze app by Hort Innovation https://horticulture.com.au/ which gives your hot tips and reminders to encourage you to get to your goal of 5 serves in the day.

So there you have it: Get started today by doing a big healthy grocery shop or better yet check in with a Dietitian to help guide you on your own personalised journey!

Ash, Vegetable and life enthusiast