Fueling Yourself for Success: Part 5 – Tips on Fueling Up

8 mins read

In this article we discuss the importance of healthy food choices for your mind and body every day. We will further examine the benefits of eating a healthy, macronutrient-rich diet as well as tips for keeping yourself fueled for success!

In this article we discuss the importance of healthy food choices for your mind and body every day. We will further examine the benefits of eating a healthy, macronutrient-rich diet as well as tips for keeping yourself fueled for success!

As touched on previously in this series, many business owners and executives struggle to eat a healthy, well-balanced diet in the hustle and bustle of a busy work schedule. Often caffeine and grab-and-go snacks are the main sustenance on any given day. Have you ever skipped breakfast to get to an early morning meeting only to realize you won’t have time for lunch because meeting 2 begins directly afterwards? Yup, me too! Then, by 2pm you find your energy has dropped dramatically and your ability to focus on tasks is greatly diminished.

Eating nutritious, macronutrient rich meals and snacks throughout your day helps to keep your mind and body working at an optimal level. Caloric intake is important but try to avoid empty calories like processed foods or energy drinks. Eating the right types of foods will keep you focused and energetic as well as supply your body with essential vitamins and other nutrients.

Whole foods are highly recommended for meals and snacks. Whole foods are essentially foods that have not been processed in any way, or at least minimally. This is important as processed foods often are full of empty calories which may give you a feeling of fullness, however they are often calories without the value of being nutrient dense. As discussed previously in this series, it is vital to have a diet enriched with the three macronutrients, so try to keep a good balance of healthy carbohydrates, proteins, and fats with your meals and snacks.

Another thing to keep in mind is diet diversity which is essentially introducing a good variety of foods to your meals and snacks. Diet diversity helps to promote gut health, a good body weight, and helps to protect against different kinds of chronic illness. So, don’t be afraid to experiment and try new things. If you’re a picky eater, sample and slowly introduce new items and eliminate what you don’t enjoy. Who knows, you might find yourself some new favourites!

Tips on Fueling Up

Eating meals comprised of whole foods and macronutrients are a great framework for keeping your mind and body nourished, but what about in between meals? Generally, it is advised to eat every three or four hours throughout the day to keep you operating at peak performance. This will help to keep your blood sugar stabilized and help to avoid you getting too hungry. Often it is mid-afternoon when we experience a waning of energy. Instead of partaking in a healthy, energy boosting snack, many of us will reach for that cup of coffee. While not inherently bad for you, coffee alone does not provide the body with essential macronutrients. So, perhaps alongside that cup of coffee, work in a nutritious snack! The following are some tips on working healthy snacking into your day:

1. Have a personal assistant shop for and schedule snack times

After a busy day, planning and shopping for healthy snacks can be the last thing on one’s mind. Many CEOs already have assistants, and adding this daily duty to their list can be simple. Ensure your assistant understands the need for healthy snacks containing macronutrients, give them a list of foods you do and don’t like, and have them arrange your snacks each week. You can also have them schedule snack times in your calendar at which point they can prepare and deliver right to your office or kitchen area.

2. Snack without distraction

Try to give yourself a few uninterrupted minutes while enjoying your snack. Surfing the internet or working at your desk while snacking can be a good way to overdo it. Why not give both your mind and body a much deserved few minutes of downtime while taking in nourishment? When you (or your assistant) arrange designated snack times, you can be sure meetings are scheduled around these times. Think of it as a window for rest and refueling.

3. Keep a stash

Woman putting her fruit snack in a bag Woman putting her fruit snack in a bag Water Stock PhotoHave a small bag of healthy snacks in your purse or desk. Even if your assistant is scheduling and delivering snacks, it can be beneficial to have something on hand if hunger pangs happen when you least expect. There are times throughout a week where you may be having meetings outside of the office, so this small bag of nutritious bites can be a life and energy saver in a pinch and can save you from stopping at a convenience store for a bag of chips when feeling peckish.

4. Keep it Balanced

At each snack time, try to have a combination of all three macronutrients. Eating balanced snacks is more likely to keep you satiated throughout the day. Further to our first 3 tips, whether your snack is scheduled and being delivered to your office or you’re on the go and need some energy, balanced macronutrient snacks will keep you humming along.

In this 5th and final article in our series, we have discussed the importance of having a well-balanced, macronutrient-rich, whole food diet. We’ve also provided you with some tips for healthy and mindful snacking throughout your busy day to keep your body and mind working at optimal levels. With diverse foods and healthy choices, you will truly be fueling yourself for success!

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