Eating habits and nutrition

Regularly varied and colourful

Varied and regular meals ensure your coping and operational capacity. Your energy consumption and supply should be in balance. Thereby your weight remains constant.

Do you often get extremely hungry? Does your mouth get dry? If you answered yes, it is good to check whether you eat often enough and your meal rhythm is alright. Did you know that a sufficiently tight meal rhythm prevents extreme hunger, too large portions and binge-eating?
Does half of your plate consist of vegetables in your main meal, a forth of protein and a fourth of slowly absorbing carbohydrates? This is a composition that helps you best cope during the work day.

You should examine the quality of the food that you eat. Do you mostly use soft vegetable or fish fat? Are the grain products you use made of wholegrain? When you have snacks, are they usually fruit and berries or other healthier options?

Fixing your diet


  1. A healthy meal rhythm that advances weight management consists of eating sufficiently small portions every 3-4 hours.
  2. You should use the plate model during main meals and prefer healthy options as snacks.
  3. You should aim to eat at least half of your daily energy need during the work day when you are at your most active.
  4. You should eat at least half a kilo of vegetables per day.
  5. According to the healthy plate model, your plate should have
    50 % vegetables, berries or fruit
    25 % potato, pasta, rice or bread (carbohydrates) and
    25 % meat, fish or chicken (protein)

More efficient work capacity by eating

You may not realise the impact of nutrition on your work capacity. Your daily coping and work capacity are supported when your body receives moderate amounts of energy in relation to their consumption, sufficient amounts of protein, fibre and fluid as well as minerals and trace elements.