Diet for those involved in physical labor
Some of us prefer to sit at the computer all day without seeing daylight, while someone, on the contrary, has to do with heavy physical exertion. And today we will talk about the diet of those who are engaged in physical labor because they need food that provides energy, strength, and stamina for the whole working day. And this means that all their food – and not only at work – must be a constant, reliable source of energy.
Food is our fuel. Oxidizing and burning in the body, it provides us with energy, replenishing the daily energy costs. Plant and animal food is not only a source of energy and building material but also a factor that provides a certain composition of the internal environment and carries information from the environment. The calorie content of food is a source of strength. How many calories a person needs depends mainly on his activity and his weight. A man leading a sedentary lifestyle needs 2500 kcal, a woman about 2000 is enough.
However, with heavy physical labor, the need for energy increases; and the more you weigh, the more calories you need to get with food. For example, a man of average build, weighing about 65 kg, engaged in physical labor, needs 3510 kcal per day. A larger man weighing 85 kg requires 3900; women who do heavy work, with a weight of 55 kg, need 2220 kcal per day, and with a weight of 70 kg – 2580. Food for hard workers The best way to get enough energy and stock up on energy for the whole working day is often to eat carbohydrate-rich foods. These include whole-grain bread and cereals, potatoes, rice, pasta. This food not only provides the body with vitamins and minerals but also creates a feeling of satiety.
And for workers engaged in physical labor, and for everyone else, these products are much preferable to fatty foods. You should not be tempted to eat a high-calorie fatty dish because you spend a lot of energy during work: to burn calories from fatty foods, it will take tremendous physical effort. Daily intake of foods high in fat invariably leads to an increase in body weight. You must
Be sure to eat fruits and vegetables five times a day
Get protein from lean meat and poultry, fish and legumes, and not from foods rich in saturated fats. Remember that some meats contain less saturated fat than others; in pork, for example, the most unsaturated fats, and in mutton the least.
Use monounsaturated or polyunsaturated oils and fats for food and cooking. They are good for the heart, and they also contain more vitamin E beneficial for the skin than saturated fats such as butter and margarine.
Eat salmon, mackerel, sardines and sardinops, herring and tuna at least twice a week to get omega-3 fatty acids. Tuna is better
just fresh, not canned. This oily fish perfectly protects joints and also lowers blood cholesterol.
Vary the sandwich toppings: substitute ham, bacon or sausage rich in saturated fats, eggs, low-fat cheese, chicken (skinless) or fish.
Drink plenty of water – you need more than the recommended eight glasses a day. These eight glasses do not include tea or coffee, as these are diuretics that stimulate fluid loss. When working in the heat, you sweat a lot, so keep those water bottles on hand to prevent dehydration and fatigue.
Sample menu
Breakfast:
Millet porridge (required in milk and butter), a sandwich with cheese and butter, cocoa with sugar.
Oatmeal with honey, nuts, and raisins, a sandwich with butter and sausage, coffee with sugar and milk.
Stewed potatoes with any kind of meat, a bun with butter and cheese, coffee with sugar and milk.
Lunch
Dried oatmeal flavored with whole milk.
Sandwich with butter and sausage, high fat sweet yogurt, fruit juice.
Pasta with meatballs, white bread with butter and cheese, fruit juice.
Dinner
Borsch with meat (preferably with pork), meatballs, pasta with cheese, jelly.
Cabbage soup, fried fish, fried potatoes with onions, salad, seasoned with sour cream, fruit juice.
Pea soup, sour cream salad, tea with sugar and cake.
High tea
Vegetable salad seasoned with mayonnaise and sprinkled with grated cheese, fruit juice.
High-fat milk with sweet biscuits.
Fruit salad (banana, avocado, kiwi) seasoned with yogurt.
Dinner
Omelet or scrambled eggs with tomatoes, cheese, and ham, warm milk with honey.
Buckwheat porridge with candied fruit, filled with milk, a sandwich with sausage, sweet tea.
Goulash, rice porridge, bun with butter and sweet tea.
