Farmstrong

from Dairy Farmer February 2021

Dairying through the years

Farmstrong Ambassador Sam Whitelock says eating a nutritious and well-balanced diet will make a big difference to your mental and physical wellbeing during the busy times on the farm.

Eat well, farm well

Whether you’re farming or playing sport, having the right ‘fuel in the tank’ gives you the energy to perform at your best, says Farmstrong ambassador Sam Whitelock

P“ rofessional sport has taught me that a nutritious, wellbalanced diet means you’ll feel fitter, stronger and enjoy improved energy levels.

You’ll boost your immune system and stay healthier and you’ll also think more clearly and handle stress better,” Farmstrong ambassador Sam Whitelock says.

Farmstrong has partnered with Wairarapa-based nutrition expert Sarah Percy of Tea Retreats. She works extensively with farming families to provide advice on how to eat well, boost energy levels and stay healthy on the farm.

Here are her top tips. You can find more quick and easy recipe ideas and seasonal meal plans at www.tea-retreats. co.nz Sarah Percy

Don’t work on an empty tank

“Sometimes when we are busy on the farm and pressed for time, it is easy to sacrifice regular meals. But running on an empty tank is really counterproductive. If you find yourself coming in after a hard day and feeling irritable and with a short fuse, it may be ‘hanger’ (angry hunger) caused by low blood sugars,” Sarah says.

“For a physically demanding job like farming, try and eat three meals and two lots of snacks a day. For early morning milkers, great pre-breakfast snack options include smoothies, eggs, fruit, cereal, porridge, grainy toast with peanut butter. If you’re busy, prepare snacks the night before.”

Choose fresh, unprocessed food

“The foods you choose will have a big impact on how you feel. The key to eating well is choosing fresh, wholefoods rather than packaged and processed options.

“When you are doing physical work throughout the day regular snacks are important to top up the fuel in your body and maintain your energy levels.” Sarah Percy

It can be tempting when we are busy to rely on fast and convenience food options,” she says.

“However, these quick options often lack the range of nutrients we need to keep healthy and manage the ups and downs of farming.”

“If you don’t have the time to prepare a hot meal, the following can be whipped up in minutes and will fuel you in the right way: poached eggs on toast, muesli/ porridge with milk, yoghurt, nuts and chopped fruit, a smoothie, toasted sandwiches with cheese, onion, tomato, cold meat and chutney.”

Stay hydrated during the day

“Hot weather, physical exercise and not drinking enough can all lead to dehydration. Being dehydrated affects physical performance, makes it harder to make decisions and concentrate and can lead to constipation,” she says.

“Prioritise drinking water by keeping water bottles handy in the dairy shed, the ute or on the quad. Take a drink bottle out with you on the farm and take regular slurps. Just like you stop for your dogs to drink on big jobs, remember to provide plenty of fresh water for you and your staff.”

Snack between meals to maintain energy levels

“When you are doing physical work throughout the day regular snacks are important to top up the fuel in your body and maintain your energy levels. Keep snacks in the glovebox of your ute, take a backpack if you are heading out on the

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farm or leave food at strategic places on the farm, so you don’t get caught short,” she says. “Remember, what you snack on should enhance your nutrition, so rather than grabbing noodles, chips or a chocolate bar when you are hungry, try these healthy alternatives instead: bliss/fooze balls (made of nuts and dried fruit and often rolled in coconut), muesli bars, fresh fruit, snack pack of nuts, dried fruit.”

Keep it social

“Food not only provides fuel for the body, it also gives us an opportunity to connect, share and relax with other people.

“The social aspect of food is an essential part of staying healthy and feeling good,” she says.

“If you’re really under the pump, a quick snack or water break can also provide much-needed recovery time.

“If you work/live alone for long periods having a regular meal catch-up with family or friends will help you avoid feeling isolated. Summer’s a great time to roll out the barbie and catch up with mates.”

Eat well, farm well

An increasing number of farmers are taking these messages on board and sharing what they do to ‘fuel up’ with Farmstrong. n

Kane Brisco

Kane Brisco, a sharemilker at Ohangai near Hawera, says: “I eat nutrient-dense food. I eat a lot of veggies and I’m working hard all day, so I get plenty of carbohydrates and protein into me as well so my muscles have the energy to keep going and my mind’s clear. I also drink plenty of water. It’s really simple stuff.

“I look after myself like that because I realise eating well and staying hydrated means there’s less chance of getting injured or fatigued by the physical side of the job.

“This time of year I try and bust out as much work as I can and then have a longer lunch. That allows me to have a good meal, catch up with the family and properly relax.

“You’ve always got to remember that farming is a marathon not a sprint.” n

Trish Rankin

Taranaki sharemilker and 2019 Dairy Woman of the Year winner Trish Rankin agrees.

“In terms of nutrition, having a good balanced diet is so important. We kill a beast and put it in the freezer. That way we can have a steak chopped up in a salad in 10 minutes. When busy we make sure we have plenty of groceries and food so we can make really nutritious, simple meals easily,” she says. n

Farmstrong is a rural wellbeing programme that aims to help farmers and farming families live well to farm well. To find out what works for you and lock it in, check out our farmer-to-farmer videos, stories and tips