Eat well live well

To get through the day, our body needs energy and this energy comes from food. To make sure you get the energy you need, it’s important to eat regular meals each day. You can do this the traditional way and eat three main meals or you can spread your food intake over five or six smaller meals and snacks. Either way, you’ve got to include your 5 serves of fruit and vegetables. P.S. 1 serve = about 75g.

WHY 5 A DAY?

• Fruit and veg are a wonderful source of vitamins and minerals, including vitamin c, potassium and folate.
• They lower your cholesterol, reduce your risk of heart disease and stroke.
• They are an excellent source of dietary fibre and contribute to a healthy diet.

To help you get the most out of your meals, we’ve pulled together some well-loved recipes.

• A delicious Middle Eastern-style Vegan Veggie Bake. Perfect to share with friends and family or take leftovers to work!
• For a mid-week cook, take a leaf out of Yotam Ottolenghi’s book and whips up his Chickpea Gigli Pasta.
• A quick and easy protein hit, Quinoa Chicken. 
• Got a favourite recipe - share it with your team.

Drinking water every day

Not everyone recognises the feeling of being thirsty during the working day as we are just too busy to notice the signs. Dehydration can not only make us feel tired but it can lead to many other health complications, which is why drinking plenty of water every day is essential for good health. Drinking water has so many benefits. It not only boosts our energy levels, it also:

• Lubricates our joints.
• Produces saliva (which keeps our mouth clean).
• Delivers oxygen throughout the body.
• Enhances skin health and beauty.
• Regulates body temperature.
• Makes our digestive system work properly.
• Flushes our waste.
• Maintains blood pressure.
• Prevents kidney damage.

Learning the signs of dehydration and how much water you need is different for everyone. Looking for ways to drink more water? Here are some handy tips!

• Treat yourself to a nice, reusable water bottle and keep it close to you at work and home.
• Add a little something else to it! Slice up some lemon, lime or orange to add a bit of flavour.
• If you don’t want to drink it all the time, eat it! Fruit and veg are a great source of water, especially watermelon, zucchini, tomatoes and cucumbers.