The brain uses up about a fifth of all the energy we absorb in the form of food and drink. You can boost your personal motivation, resilience and concentration by eating a varied diet containing the right balance of carbohydrates, proteins, fats and liquids.
Maybe you simply don't have the time to relax and have lunch in the restaurant or canteen, but this doesn't have to be a problem. If you choose the right mix of ingredients, a sandwich, burger or other type of fast food can still make a healthy meal.
- Sandwiches: A sandwich, if possible with wholemeal bread, ham, chicken, tuna, dried meat or cheese – eaten along with a salad, raw vegetables or simply a piece of fruit – is a balanced meal.
- Salad: A mixed salad featuring tuna, egg, prawns or cheese is a good basis, and a piece of wholemeal bread can provide all the necessary carbohydrates.
- Quiche: Quiche with cheese or vegetables has a carbohydrate-rich pastry base, a protein-rich component of some kind (e.g. eggs, cheese, milk, ham or tuna) and vegetables. If the quiche does not contain vegetables, you should combine it with some fruit or vegetables. Pastry, whether shortcrust or puff, contains a lot of fat, so quiche should only be eaten occasionally.
- Hamburger: The burger element in a hamburger can often be quite fatty. However, a simple hamburger combined with a salad is a relatively balanced meal because the meat component is not excessive. However, a double hamburger with fries is an extremely high-calorie meal which should be eaten very occasionally.
- Kebab: A kebab consisting of bread, meat and vegetables (tomatoes, salad and onions) is a complete – if sometimes too large – meal. However, since the proportions of the individual components can be less than ideal, it can be a good idea to ask for more vegetables or to eat a piece of fruit or some vegetables along with your kebab.
- Asian food: Takeaway meals consisting of rice, meat and vegetables or soups which contain everything can be perfectly balanced. However, you should be aware of the relative amounts of carbohydrate and protein in your meal and ensure that it contains enough fruit and vegetables.
Contribution to your health
SWICA supports persons insured under a COMPLETA PRAEVENTA or OPTIMA plan with contributions towards nutritional analysis, nutritional advice and courses on conscious healthy eating.