The use of the term diet is defined as “the kinds of food that a person, or community habitually eats”. The types of food one eats can range from healthy to unhealthy and it’s no secret that certain diets help maintain your health while others are detriments to your health.
Construction workers are in a high-risk category when it comes to diet choices. Many shift work schedules cause their bodies not to have enough time to rest and digest food properly, forcing them to make bad decisions when they are hungry. Also, the type of work that is involved with construction requires an enormous amount of energy and thus a lot of calories, making it extremely easy to find yourself eating a diet high in fat and sugar. This article will provide useful tips that any construction worker can follow to help maintain their health while on the job site or at home.
Table of Contents
Start with a good breakfast
It has become a common myth that breakfast is the most important meal of the day. That’s only partially true; it is important, but not because you need to eat it in order to “boost” your metabolism or energy levels. Breakfast is extremely critical for construction workers especially when you are trying to lose weight or build muscle mass. This requires protein and carbohydrates, and breakfast is the perfect time to eat them.
In order to build muscle, you need a good source of protein and some carbohydrates that are rich in fiber. The two best options for this are whole-grain cereal or an egg sandwich, with a side of fruit. The reason these are the best breakfast foods is because they contain a perfect ratio of protein to carbs, and they are loaded with fiber. It should be noted that you need to drink plenty of water while working in the heat, and it’s also important to ensure you get the right amount of sleep so your body has time to recover during rest periods.
Plan to get your lunch served
We all know how fast food is terrible for our health and we should avoid it as much as possible. This is even more true for those who work onsite like construction workers or other physical professions. But one thing employers can do is to probably provide heavy-duty lunch boxes for construction work staff. This way, they can carry around food and snacks throughout the day without having to take a break and leave their current task.
Lunch boxes also prevent spills and other dangers that may affect the structure or area you are working in. If your employer does not provide lunches and you need to bring your own from home, look into containers that can keep food hot or cold throughout the day. Luckily, lunch box manufacturers always emphasize that their product is designed to keep food at a specific temperature for a long period of time.
If you are bringing your own cold lunch from home, be sure to put it in an insulated bag with ice packs or frozen packs around the food itself so it can stay cold throughout the day. If you have access to refrigeration, then go for it. But if your job is not food-related and you simply want to bring lunch from home, make sure that the food is able to be eaten with one hand. Eating is prohibited when working so if you can’t eat without using both hands, do not bring it with you.
Keep yourself hydrated
Staying hydrated is a key part of any healthy diet. Drinking plenty of water will help you feel full so that you don’t feel inclined to overeat or snack between meals. Water also keeps your body running on a regular basis, and can help prevent constipation. It’s not necessary to drink eight glasses of water every day; just fill up your glass whenever you feel the urge. It is important to choose water over sugary soft drinks or expensive fruit juices.
This can save you money and help you to reduce calories. Also, remember that nothing will beat water when it comes to hydrating your body, so steer clear of caffeinated beverages such as coffee and cola. They will dehydrate you further, even though they might feel like they’re giving you an energy boost. If your job is physical and often outdoors in the heat, you need to be sure that staying hydrated doesn’t mean you spend all day in a state of continual urination! Try to drink a glass of water every hour or so, and combine it with other fluids such as milk and fruit juices. Remember: if you’re thirsty, you’ve waited too long!
Eat low-calorie dinner
A sensible, low-calorie dinner will actually aid in losing weight. It stops you from thinking about food while you sleep. Take healthy carbs like some bread, pasta, or rice. Avoid oily food, which is high in fat, like fried chicken and burgers. Night time is the right time to eat carbs, so have a good carbohydrate meal before going to bed. One cup of milk or yogurt along with a serving of fruit will ensure that your food doesn’t stay in your stomach while you sleep. This keeps the calorie-burning process high and disposes of the food you just ate, instead of storing it. The most important thing to remember is that if you don’t eat dinner at least four hours before sleeping time, your body will tend to store the food; rather than burn it as energy or dispose of it. So make sure you eat dinner early.
People who work in construction are at risk of obesity due to their field demands. Construction workers should bring lunch boxes that can keep food hot or cold throughout the day while staying hydrated can help prevent constipation. Nighttime is the right time to have carbohydrates so have a good carbohydrate meal before going to bed. If you are a construction worker, try to eat dinner early to avoid storing food, which is high in fat, rather than burning them as energy.