It’s no walk in the park being a security officer! The job requires you to be on your feet, often patrolling, sometimes in cold or hot weather, and you have to stay mentally alert at all times. To do that, you need to be physically fit and healthy. And as the old saying goes, we are what we eat. Your body and mind are fuelled by the food you take in. If you splurge on fast food, you can become overweight and lethargic. And if you don’t eat well, you will lack the energy you need to perform your job to the best of your ability.
In this short blog, we take a look at how healthy eating plays a vital role in your performance, and we also cover some tips and ideas for healthy meals on the go. So, let’s dig in.
1. The Link Between Nutrition and Job Performance:
There is a significant link between nutrition and job performance. Ever heard of the hungry judge effect? It was noted in a study that the worse time to come before a judge for parole was just before a meal break. When judges were hungry and possibly hangry as well they virtually never granted parole. And, it’s not a phenomenon; it’s a fact that children don’t learn well if they haven’t eaten well.
And as a security guard, you can’t do your job to the best of your ability if your energy levels are reduced due to poor nutrition. A well-balanced diet allows you to perform your duties better physically. It also increases mental clarity and improves your judgment and on-the-spot decision-making.
2. Practical Tips for Healthy Eating on the Job:
As a security guard, you often have a busy schedule. Leaving your workplace to grab a snack is not always possible. Especially if you are in a remote location or are working hours when shops and cafes are closed. And with a cost-of-living crisis, taking packed lunches makes a lot of sense. Consider following these tips.
- Meal planning – planning your meals is key to budgeting and organisation. Write a shopping list of meals you will need before you or the person in your family responsible for shopping goes.
- Packed lunches are adored even by celebrities and are very much on trend. They provide you with convenience and are affordable. Healthy sandwiches made with wholegrain bread provide you with slow releasing energy and are filling. Salads, wraps, yoghurts, fruit and energy bars are also great ideas. Energy bars can be expensive, so why not make your own delicious and healthy treats?
- Invest in a chill box- make sure your food stays chilled and fresh and safe to eat during a long shift by investing in a chill bag and flask. Ditch the kid’s Postman Pat version and check out the must-have range at Thermos.
- Stay hydrated – Don’t forget to stay hydrated during the day. You can grab yourself a flask to store hot or cold drinks also at Thermos. Alternatively, you will find cheaper options in bargain stores or on Amazon.
3. Key Nutrients for Optimal Performance:
Understanding the core elements of healthy eating is essential. As an overview, your diet should contain the following:
- Lean Proteins: As human beings, we require essential amino acids found in protein to build and repair muscles. Lean proteins to contain in your packed lunch include chicken, fish such as tuna, lean beef and ham. Quorn or tofu are also great options for vegans and veggies.
- Complex Carbohydrates: Complex carbohydrates provide slow-releasing energy and keep you feeling satisfied. Use whole grain bread or wraps, and add wholewheat pasta, brown rice and quinoa to healthy salads. Don’t forget to include healthy salads, vegetables and fruit which will boost your fibre intake and is also great for digestion and heart health.
- Fat – Fat is also important in your diet, but choose healthy oils to toss salads. Boiled eggs add protein and some fat. Tuna and salmon in healthy olive oil make a great addition to healthy sandwiches and salads. And healthy flapjacks also contain healthy fat.
- Vitamins and Minerals: These are required for various functions in the body. They include metabolism, blood clotting, cell and nerve function and the immune system. Making sure you follow a healthy diet packed with vitamins. A varied diet with plenty of fruit and vegetables will help you fight infections. And you are less likely to come down with a cold or flu, which could make you need to take time off.
4. Meal Ideas for Security Professionals:
- Chicken & Turkey Sandwiches and Wraps – Use leftovers to make a healthy, affordable sandwich or wrap. Use whole grain bread and wraps to boost fibre and increase taste and add a salad with a light Caesar dressing.
- Healthy Salads – Make healthy salads mixing tofu, tuna or chicken with brown rice, wholewheat pasta and quinoa. Add healthy salad vegetables, including green beans, broccoli, sweet tomatoes and peppers.
- Snack choices – Nuts and dried fruit such as raisins provide a healthier option to salty crisps with unhealthy fats. Rice or oat cakes and muesli bars are also a better choice than biscuits and cakes.
5. Promoting a Healthy Workplace Culture:
As a boss, there are great reasons to promote healthy eating. Those following a healthy diet can perform better and have less time off sick. Here are some ideas to help promote healthy eating among staff:
- Promote a workplace that is invested in healthy eating by providing nutritious options if you have a canteen. Many workplaces provide a fruit basket where staff can tuck into fruit free of charge.
- If there are communal meals at times, then make sure you offer tasty but healthy food. Ordering pizza that will just make your staff feel sluggish.
- Lead by example by making sure that senior staff and yourself also follow a healthy diet the majority of the time.
Conclusion:
If you want to be the best you can be, a healthy diet is a must. With the correct eating habits, you’ll stay energised and hydrated. And that can make all the difference when it comes to reacting and appropriately to potentially dangerous situations. When you eat healthily, you’ll feel better, be better able to perform your duties. And you’ll also be at your best and, therefore, more likely to be promoted to more senior roles, which is a win-win. Healthy eating is not just an investment in yourself but also your career. So, be sure to follow our healthy eating hints and tips.
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