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Our catering facilitator Eurest wants to help you to eat healthy

Apr 9, 2020 10:25:03 AM. By: High Tech Campus

Because of the corona measures, a lot of our Campus residents work from home. Since you're not having lunch at The Strip and we cannot contribute to your healthy eating, our catering facilitator Eurest would like to help you at home. Collin Goedhart: 'Our goal is to create workplace wellbeing and to inspire and create special food moments.'

When working from home, you might walk to the fridge more often. However, since you work from home and tend to become less active than normal, you do not want to eat more food, but more healthy food.

Below, we will update a list, including easy recipes, that highlights healthy food products which you can add to your daily food intake to keep eating healthy food to fuel your body while working from home.

Week 2

This week it's all about eggs & fish, which contains essential nutrients for you.

Eggs is one of the most nutritious foods on the planet. So implement these in your daily food intake. One egg has only 75 calories, but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, Vitamins, minerals, and carotenoids

1. Salmon contain protein, Omega-3 fatty acids and some Vitamin D
2. Shrimp tends to be low in fat and calories, but high in protein and loaded with Vitamin B12

• Omega-3 fatty acids are essential nutrients that are important in preventing and managing any heart disease. It also lowers the blood pressure. The recommended daily intake for Omega-3 fatty acids is up to 3 grams of fish oil daily.

• Vitamin B12 is an essential Vitamin, which your body cannot produce. The recommended daily intake for Vitamin B12 is 2.4mcg (micrograms) for adults.
o Vitamin B12 is a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. Vitamin B12 is found naturally in a wide variety of animal foods and is added to some fortified foods. Plant foods have no Vitamin B12 unless they are fortified.

• Vitamin D is one of many Vitamins our bodies need to stay healthy. This Vitamin has many functions, including keeping bones strong and absorbing calcium. Getting enough Vitamin D may also play an important role in keeping your body healthy against high blood pressure, diabetes and infections and immune system disorders. The recommended daily intake for Vitamin D is 25-100mcg, which should be enough for most people.
Did you know that Vitamin D is unique because your skin actually produces it by using sunlight? Fair-skinned individuals and those who are younger convert sunshine into Vitamin D far better than those who are darker-skinned and over age 50.

Our tip?
Consume 1-2 times fish per week and add some eggs to keep up your Vitamin B12, Vitamin D and Omega-3 fatty acids! Do you want to prepare healthy meals? Check these easy recipes below!

zalm veggie
Mexican breakfast-lunch7

Week 1

We start off with healthy fruits.

eurest c-1Fruits
1. Apples are high in fiber, vitamin C and antioxidants.
2. Avocados are loaded with healthy fats instead of carbs. Also high in fiber, potassium and vitamin C.
3. Bananas are among the world’s best sources of potassium. Also high in vitamin B6 and fiber.
4. Blueberries are powerful sources of antioxidants
5. Oranges are well known for their vitamin C content and are high in fiber and antioxidants

eurest b
- Vitamin C is an essential vitamin, and a water-soluble vitamin, which your body cannot produce. The recommended daily intake for vitamin C is 75mg for women and 90mg for men.
o Vitamin C is a powerful antioxidant that can strengthen the body’s natural defenses, might help managing the high blood pressure, might lower risk of heart disease, helps prevent iron deficiency, boost your immunity which is extra important these days! So reach your daily vitamin C intake with the mentioned fruits.

- Vitamin B6 is also a water-soluble vitamin that our body cannot produce, so we must obtain it from foods or supplements. The recommended daily intake for vitamin B6 is 1.3-1.7mg for adults.
o B6 might improve your mood which might help you in during these uncertain times. Moreover, getting enough B6 by eating healthy food is crucial for staying healthy!

- Did you know potassium is also an electrolyte and assist in a range of essential body functions, such as: blood pressure, water balance, muscle contractions, nerve impulses and digestion?

Our tip?
Eat two, or at least one, piece of fruits per day. This keeps up your daily fruit intake. Craving some sweetness or savory? These fruity snacks are healthy and easy to make:

- Greek yogurt with mixed berries
- Apple slices with peanut butter and cinnamon-> extra tip, heat it up!
- Bake banana chips (in the oven until dried out) -> also possible with other fruits such  as apple and apricot
- Avocado slices with cayenne pepper
- Strawberries with vinegar and black pepper
- Pear slices with ricotta cheese or blue cheese

eurest a

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