What we consume on the road can have a direct impact on how we perform in business. Felicity Cousins asks the experts what we should eat to keep our minds focused
From early-morning airport coffees and huge hotel breakfasts to sweet pastries during meetings and hearty lunches, the food we eat when travelling is often not the best for keeping our brains alert. Here are some words of advice on how to get the nutrients you need on your trip.
Tiredness
When we are jet-lagged or tired, many of us reach for the tea or coffee for a boost of caffeine. But is it a good way to combat fatigue? Laura Wyness, senior nutrition scientist at the British Nutrition Foundation, says: “Moderate amounts of caffeine may boost concentration in the short term. People vary in how they are affected but as a guideline, three to four cups of coffee a day is moderate.”
Too much caffeine can make you feel jittery, give you a headache and cause problems with sleep. Absorption takes about 45 minutes but the peak effect is felt 15-20 minutes after ingestion, so wait a while before you pour a second cup.
Are there any foods that can help towards a good night’s sleep? Wyness says: “In theory, foods with tryptophan [an essential amino acid] may help with sleep as it is a precursor of serotonin [a calming neurotransmitter at moderate levels] and melatonin [a sleep-inducing hormone]. However, the evidence is inconclusive. It has also been suggested that calcium helps the brain to use the tryptophan to manufacture melatonin.” This could explain why hot milk, which contains both tryptophan and calcium, is believed to be good at helping you fall asleep.
Other foods high in the amino acid include turkey, red meat, nuts, seeds, bananas, soy beans and soy products, shellfish, brown rice, fish, fruit and vegetables.
Moyra Cosgrove, an independent nutrition and health consultant, advises businesses and individuals on nutrition and well-being. She says: “If you struggle to sleep while you’re away, some simple measures can help. Try a hot bath before bed, or reading. Don’t answer emails late at night and avoid alcohol. If you have to entertain clients, then stick to one glass of wine with your meal.If you drink more than one, have a glass of water in between to avoid dehydration”
It’s not wise to have a big meal within three hours of when you plan to sleep, and you should avoid protein-rich dishes such as a cheese omelette. Wyness says: “It has been suggested that eating a high-protein meal without accompanying carbohydrates may keep you awake, since protein-rich foods also contain the amino acid tyrosine, which perks up the brain.”
TIP If you want the full effect of your coffee, avoid adding milk as it limits caffeine absorption.
Hydration
Flying is dehydrating and as the human body is almost two-thirds water, drinking fluids is essential. Wyness says: “Water is important for the whole body to function, allowing us to concentrate effectively. People should drink 1.5-2 litres of non-alcoholic fluids a day.” If you’re flying, increase your water intake to at least 200ml for every hour in the air, and remember that about a third of the water we ingest is from foods, including soup or vegetables. Cosgrove says: “When flying, keep sipping water and avoid alcohol completely as, if you become dehydrated you will pay the price in terms of energy later.”
TIP Take herbal tea bags with you to keep up your fluid intake without overdosing on caffeine.
Performance
James Parkinson is executive head chef for Von Essen Hotels, which has designed a special “brain food” menu for conference and meeting delegates to help them stay focused. He suggests eating broccoli with tuna steak drizzled with sage oil. “Broccoli is a great source of vitamin K, which enhances and improves the brain, while sage oil helps with memory and fish contains iodine, which improves mental clarity,” he explains.
Wyness says: “It is helpful to maintain a fairly constant blood glucose level as glucose is the brain’s primary source of fuel. Complex carbohydrates [such as bread, pasta and potatoes] are the best source as they break down and slowly release glucose into the bloodstream.”
TIP Blueberries and blackcurrants help short-term memory as they are rich in vitamin C, which helps to increase mental agility.
Eating out
When we are on business trips we often eat out for every meal and make different choices from what we would have at home. Hotel breakfasts usually offer a wide range of options, from bacon and eggs to cold meats and cereals, and it’s up to us to make the right choices.
Wyness says: “Our overnight fast means that blood sugar levels are low and will continue to fall throughout the morning if we don’t have breakfast. This is likely to cause people to feel irritable and tired, making it difficult to concentrate. It can also lead us to eat high-sugar snacks such as chocolate bars, but these cause blood sugar levels to rise quickly then fall rapidly, leaving you feeling tired again.”
A large lunch can also leave us feeling tired. It takes a lot of energy to digest a big meal and when your stomach is full, blood is directed away from other organs, and your nervous system. This is more likely if your lunch is high in fats and carbohydrates. Cosgrove suggests opting for lean protein such as tuna, or chicken breast, fresh vegetables and a carbohydrate source such as a small portion of potatoes or pasta. She adds: “A warm milky drink (without caffeine) or a cup of herbal tea may be relaxing at bedtime.”
TIP Good choices for breakfast include granary bread or wholegrain cereals, which are high in fibre and release glucose steadily into the bloodstream. Baked beans, poached eggs and porridge with dried fruit or seeds are also good.
Snacking
Ditch the biscuits – instead try fresh or dried fruit, unsalted nuts, a handful of pumpkin seeds or a yoghurt. Parkinson says: “If you want a carbohydrate then try to include some fruit as well, such as a blueberry muffin. Or try anything with maple syrup, which is high in calories but is a slow-release sugar and not an instant hit like chocolate.”
TIP To make your own dried fruit, slice apple or mango and bake on a low level for a couple of hours to dry it out. Alternatively, look out for nuts and dried fruit near the till in the supermarket.
Vitamins
For most adults, there is no need to take vitamin supplements if you eat a balanced diet rich in all the food groups – particularly fruit and vegetables. But when on the road this may be hard. Wyness says: “Vitamin and mineral supplements cannot replace a healthy diet. Foods such as fruit and vegetables contain a range of other compounds, such as flavonoids, that are not found in supplements and may also be important for good health. Taking large doses of multivitamins and minerals, or single supplements, can potentially cause serious health problems because some supplements are toxic at high doses.”
TIP If you feel you need to supplement your diet, take a combined multivitamin and mineral pill rather than a heavy dose of an isolated vitamin or mineral. Garlic and echinacea are also widely thought of as natural antibiotics and are a good way to boost your immune system before a trip.
Visit bbcgoodfood.com, nutrition.org.uk, vonessenhotels.co.uk. Contact Moyra Cosgrove at [email protected]
Brain food
? We need docosahexaenoic acid (DHA) – an omega-three fatty acid – to keep our nervous systems healthy. Eat oily fish, walnut oil and linseeds.
? Folic acid can help to prevent memory loss. Eat fortified cereals and bananas, or leafy green vegetables such as cabbage and broccoli, which also contain vitamin K for brain power.
? Vitamin B12 also aids memory. It’s found in complex carbohydrates such as wholemeal pasta, as well as cereals, milk, fish, cheese, eggs and Marmite. Zinc is good for this too – try pumpkin seeds.
? Vitamins B1, B2 and B3 help to release energy from other foods. Eat wholegrains, nuts, meat, eggs, milk, liver, mushrooms, fortified cereals and wheat.
? Vitamin C boosts the immune system and mental clarity. Eat acai berries and raw red pepper.
