Studies have shown that eating right and taking care of one’s health is difficult during the best of times – therefore, it is much less simple to eat a nutritious diet when one is busy and working as a mine worker. In fact, it has been proven that those who work in a mine are at a higher risk of obesity since these workers spend a significant amount of time away from home with an often irregular schedule. It’s simply too easy to grab a fast bite to eat when you don’t have the ability to cook at home as much as you would like, and these meals are often hard on the waistline. However, if you are a mine worker, rest assured that your health does not have to suffer. In this article, we will share some tips on how to keep up a nutritious diet as a mine worker.
1. Start Your Day Off Right
Breakfast has been called the most important meal of the day, and it’s easy to see why this is the case. Not only are you breaking the fast of your previous night’s sleep (thus the name “breakfast”), you are setting the tone for your meals of the day. When you start your day with a healthy and nutritious breakfast, making better choices for the rest of the day’s meals becomes a much simpler task. Of course, you want to select items that will give you the nutrition you need as well as adequate energy to perform well on the job. Choose a healthy wrap, sandwich, omelet, or another meal with protein and healthy carbohydrates in order to get the most out of your first meal of the day.
2. Choose Healthy Carbs
Speaking of carbohydrates, it’s easy to be a sucker for pasta and bread. But these aren’t the healthiest when it comes to carbs when they are white. Supplementing your diet with brown carbs is the best way to get the energy and nutrients you need for your job while keeping your body in excellent condition.
3. Portion Control
Before getting too carried away about what to eat, it’s essential that you understand just how much you should eat. When you work hard in a mine, it’s easy to grab whatever is available in the mess hall. However, keep in mind that even if you are eating healthy food you will gain weight if you begin to overdo it. Try to fill one half of your plate with greens, and the other half with protein and carbs. If you find that you are still hungry after twenty minutes, add a little bit more, but avoid an overflowing plate right off the bat.
4. Go Natural
If you are looking to stay healthy as a mine worker, it is essential to supplement your diet with fruits and veggies. Of course, vegetables are what you want to focus on primarily – these have vitamins and minerals that keep your body in tip-top shape without all of the natural sugar of fruit. A good policy is to keep your natural food 30/70 – 30% fruit and 70% vegetables.
5. Hydrate
When working in a mine, it’s very important to hydrate with water. Enough water not only helps your whole body working efficiently but it also cuts down on food cravings and the tendency to overeat. Make sure that you are drinking enough to stay healthy.
In conclusion, you can still eat a healthy and nutrient-filled diet when working in a mine. Follow these tips to ensure you have adequate energy and keep your waistline slim.
