If you’re a police officer, you have a demanding job. Not only can it sometimes be stressful, but it’s also highly physical: you never know when you’ll have to rely on your strength and fitness to get yourself out of a sticky situation. Daily nutrition habits are a pillar of a successful fitness regime and overall health of police officers. Too many officers stray from tried-and-tested nutrition strategies and end up worse for wear at the end of it. In this article, we’re going to take a look at the importance of sticking to daily nutrition habits. Hopefully, by using the advice on nutrition for police officers that follow, you’ll feel stronger and more energetic, both on and off duty. The Fundamental Pillars Of Developing Good Nutrition HabitsDeveloping balanced nutrition habits can be a challenge. Not only does unhealthy food taste great (if you’re accustomed to it), but it’s also so widely available on the road. As a police officer, you need to understand the fundamental pillars of developing proper nutrition. Pillar #1: StructureIt can be difficult as a police officer to structure your day around a nutrition plan, but it’s essential. If you miss your lunch break or skip breakfast before work, you’ll be more tempted to consume high-sugar, high-fat and high-calorie meals later on in the day. Sticking to mealtimes can help you bolster your defences against temptation and stay faithful to your meal plan. Pillar #2: RoutineMany of the healthiest people on the planet have a set routine which they follow every day. For instance, they wake up, make themselves a whole food breakfast and lunch for the day, and then base their nutrition around that, rather than stopping off for fast food and snacks while in the office or out on the road. Pillar #3: Understand What Makes Good ChoicesNot all police officers know what constitutes proper nutrition habits. We can work with you to educate you about which foods are healthful, and which could get in the way of achieving your fitness goals. (We’ll also take a quick look at some examples of nutrition habits for police officers below). Pillar #4: Eating Well On The RoadEating healthy on the road can be a challenge. Sometimes your job demands that you stay at work longer than you expected - well past dinner time. If you spend a lot of time on the road, it’s essential that you plan for every eventuality. A packed lunch can be a great way to ensure that you get the healthy food you need, without going to the drive-thru, or grabbing unhealthy snacks from a service station. Examples Of Recommended Healthful Daily Nutrition HabitsExample #1: Eating Protein For DinnerEating protein, especially beans, can be a great way to give you a sense of fullness, while at the same time providing your body with the nutrients it needs to recover from intense exercise. When your body has enough protein, it can repair muscle and make it grow back stronger, leading to impressive fitness gains. And when you feel full, you’re less likely to want to overeat. Example #2: Insisting On Drinking Water (Or Herbal Teas)Water contains zero calories and provides proper hydration. Herbal teas contain almost no calories and lots of beneficial phytonutrients. Your body needs about .033 litres per Kg of body weight of additional fluid (besides that in your food) per day. Police officers with good habits insist on meeting their drink quotas by drinking only water and healthy beverages, like herbal teas. Example #3: No Sugar In Tea Or CoffeeIf you have added sugar to your hot drinks, throughout your life, this can prove very challenging because the taste will be completely different. If going cold turkey makes you cringe, try one step at a time. Have one hot drink a day without sugar or find something like coconut or almond milk to make it taste a little sweeter without having to add sugar. You can even look into trying natural sweeteners like stevia to see if you like it. From a calorie perspective though, black coffee is the best option. Example #4: Replacing Alcohol With Non-Alcoholic Alternatives In Social SettingsAlcohol is not only bad for your liver, circulatory system and stomach, but can also hamper your fitness objectives by changing your hormone balance. Not to mention the number of extra calories without any real nutrition benefits. Every g of clear alcohol contains 7 calories. Feel free to look it up how much there is in your favourite drink, you may be surprised. Example #5: Eating Vegetables At Every MealEating vegetables at every meal might sound like a challenge: and it is. But once you do it, you’ll feel better, be healthier and be able to cope better with the stress factors of being a police officer. Example #6: Eat Protein At LunchAs our Police Fit nutrition guide shows, eating protein leads to higher levels of satiety. By eating protein at lunchtime every day, you can avoid the temptation to reach for snack foods in the afternoon. Example #7: Avoid Soft DrinksSoft drinks are full of sugar and little else. They provide practically no nutrition and could lead to a range of health problems. Some police officers, especially those on night shift might find it very difficult to cut back on their soft drink consumption, especially those that contain caffeine, but that doesn't mean they shouldn't try. One less can can make a lot of difference. A balanced diet means keeping soft drinks to a minimum.
I'd love to hear your thoughts on the above recommendations. Feel free to get in touch if you have further questions or you'd like to have a commitment-free chat about your current lifestyle habits.
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August 2019
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