High Iron Foods Bad for the Livers of Shift Workers

Tips for a good diet for miners

Anyone who does hard physical work is directly affected by what they eat. Your strength and energy are directly related to the food you put into your body, and your meal planning is of great importance when it comes to a healthy lifestyle in the mines.

Carbohydrates

Your body uses calories to create energy to perform hard physical labour. Up to 85 percent of your calories burnt in physical jobs comes from carbohydrates. Good carbohydrates are found in foods (like in the list below) and will keep you energised for hours.

Good Carbs

Vegetables,bananas, apples,strawberries, peas, lentils, kidney beans, peanuts, walnuts, hazelnuts, macadamia nuts, pumpkin seeds, chia seeds, whole grains like oats, quinoa, brown rice, potatoes (not fried) and sweet potatoes top the list of good carbs.

Protein

When you work hard, your body is receiving physical damage to its fibres, and the way to repair them is with protein rich foods. You need protein to repair your cells, and without protein, your body simply won’t fix itself. Foods like seafood, grass-fed beef and white meat poultry, eggs, milk, cheese and yoghurt, and beans are the best foods for protein.

Eat smaller portions more often

Eating smaller portions will ensure you are not over-eating, and slowing your metabolism too much. Eating smaller portions at 6-7 times a day will give the same amount of calorie intake but at a much better spread across the day, which will ensure your body stays energised when you need it the most.

Balance

Eat sensibly, and your energy levels will rise very quickly. Your body needs 13 essential vitamins to function properly, and the only way to get the right vitamins is by eating the right foods, from the right food groups.

Fruits

Vegetables

Oils

Dairy

Meat

Grains.

Happy eating!!!




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