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Well at Work

What to Eat Before a Big Day

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Eating a balanced meal and hydrating before the start of a busy day could be the difference between a career-changing presentation and an embarrassing flop in front of your boss. Use these three simple nutrition tips to start your day right.

The Night Before

Ditch the nightcap.
Feeling anxious? Do some light stretching and read, but minimize or avoid alcohol. While a drink may help you fall asleep initially, it disrupts the vital REM sleep cycle that helps boost creative thinking and long-term memory. A glass of wine, beer, or cocktail the night before a big meeting can also flush your system of the water-soluble vitamins and minerals you need to perform great the next day.

The Big Morning

Eat a power breakfast.
When you sleep, levels of the body’s stress hormone, cortisol, rise. Bring your cortisol levels back in balance with a healthy breakfast of high-fiber carbohydrates, lean proteins, and healthy fats. Carbs are vital to this process, so don’t skimp. Try a small bowl of oatmeal, berries, and scrambled egg whites with avocado. Or two slices of whole wheat toast, two poached eggs, pineapple and mango. Another option is greek yogurt, low-fat granola and walnuts. For more breakfast ideas, read 6 Protein-Packed Breakfasts to Kickstart Your Day.

Throughout the Day

Wake up with water.
Drink a tall glass of water first thing in the morning and keep drinking all day. Proper hydration can help you think clearly, increase productivity, and reduce stress. For every pound you weigh, aim to drink between half an ounce to an ounce of water. For example, a 180-pound person should drink a minimum of 90 ounces (or 3 liters) of water per day. Check out Joe Kita’s The Hydration Experiment for more tips.

About The Author

Amanda Carlson-Phillips – Amanda Carlson-Phillips is the vice president of nutrition and research at EXOS. As a registered dietitian, she has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.

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Tags: Breakfast, Hydration, Health, Work, Beverages