Tips For Eating Healthy At Work
The workplace can never be an effortless place to be the healthiest ‘you’. You don’t have access to your own fridge and stock of foods, moreover, social influence generally works in a negative direction and you often feel pressured to take as little time as possible to eat, meaning just grab-and-go, not so healthy lunches. So, to help you deal with this, we’ve come up few hints for keeping up your healthy eating habits in and out of the office.
1. Plan Ahead
Carry out your weekly shopping keeping your lunches in mind and prepare for the week ahead. Perhaps you make a nice healthy salad to last the week or make extras for dinner every night leaving enough for leftovers. DON’T forget to pack some healthy snacks for those late afternoon munchies.
2. Eat Mindfully
Take some time away from your work to have lunch. It’s very simple to overeat while enthralled in whatever task you are working on. Instead, take a break from your work and give your brain a rest. You may find portion control easier when you eat away from a work setting.
3. Drink Water
Try not to overload yourself with coffee and other caffeinated beverages. Bring a water bottle to work every day for easy access. No need to try to target a specific quantity of water each day, just have enough that you don’t feel thirsty.
4. Go For A Walk
Take a break from continuously staring at your computer screen, stretch your legs, and give proper rest to your eyes for vision wellness. Eating out of boredom can be avoided when you stimulate your brain with different activities throughout the day.
5. Choose Right
When eating out with co-workers, look for the healthy options. Aim to fill at least half of your plate with veggies, choose lean protein and avoid fried options. Most importantly, keep in mind the portion sizes and how much you are eating.
Tips For Healthy Snacking At Work
A workplace can encourage employees to make wise food choices, healthy snacking at work can influence any person’s long-term wellness and health. Together – healthy eating and active living – combined with a positive outlook can lead to:
- Elevated mood, energy, and self-esteem.
- Reduced anxiety and stress.
- Opportunities to spend enjoyable time with family and friends.
- Reduced risk of heart disease and other chronic diseases.
Here are some tips for healthy snacking at work.
1. Store In Your Locker Or Desk
- Whole grain crackers
- Dried fruit / Canned fruit
- Juice box
- Rice cakes
- Cereal
- Granola bars
- Peanut butter
- Canned fish
- Canned fruit (in water or light syrup)
2. Store In The Fridge
- Whole grain bagels / Bread
- Bran muffins
- Low-fat yogurt
- Cottage cheese
- Fresh fruit
- Raw vegetables
- Low-fat cheese
- Milk
- Salad greens
3. On The Road
- Baby carrots
- Celery sticks
- Bagel Bits
- Rice cakes
- Apples
- Whole grain crackers
- Low salt pretzels
- Nuts
Healthy Replacement To Unhealthy Snacking At Workplace
As we settle into our work groove and busy office routines, it’s too easy to grab a bag of chips or make a meal out of a box, but that will quickly leave you feeling unmotivated and unproductive. Rather than raiding the snack machine, here are some great, simple, and healthy snack replacement to those unhealthy ones. Also, these snacks are easy to stash, safe to store, and delicious to eat.
1. Meetings
Try to Limit
- Donuts
- Large muffins
- Cookies
- Cream and sugar
Try Instead
- Dark Chocolate
- Fruits and Nut Bar
- Individual low-fat yogurt
- Fresh fruit
- Juices / WaterMilk and alternative sweeteners
2. Vending Machines
Try to Limit
- Chocolate bars
- French fries
- PopChips
Try Instead
- Juices / Water
- Low salt pretzels
- Sandwiches
- Milk
- Soup
- Fruit
- Cereal
- Yogurt
- Whole grain bread
3. Hectic Schedule
Try to Limit
- Chips
- Cookies
- Coffee with cream
- Hot dogs
- Pizza
Try Instead
- Fresh fruit
- Raw vegetables
- Salads with lower-fat dressing
- Lean sliced meats
- Milk
- Yogurt
4. On The Road
Try to Limit
- Chips
- Fried foods
- Large burgers
- Salads loaded with dressing
Try Instead
- Whole grain bagels
- Cereal bars
- Whole grain crackers and cheese
- Juice / Water
- Vegetable sandwiches