Healthy Eating at Work
Just because you’re at work doesn’t mean that you have to eat unhealthily. In fact, since healthy eating at work can help with focus and energy, it’s a good idea to bring healthy snacks with you as opposed to grabbing junk food. In this article, we will share some tips that can help you make better choices on the food you eat at work and feel better all day long! Keep reading!
1. Pack Healthy Lunches
Pack your lunch every day instead of buying one – by doing so, you could save hundreds of dollars per month and even lose weight in the process. By packing your lunch—even if you can only do it a few days a week—you take control of what you put in your body and drastically reduce calories. Pack healthy lunches filled with fruits, veggies, lean meats, and other healthy eats. Healthy eating at work will also improve your well-being.
2. Easy Snacks to Grab on the Go
Healthier eating doesn’t have to mean spending half your life in front of a stove. Here are some easy-to-grab snacks that will help you stay on track when time is of the essence.
1) Apples: Portable, filling, and healthy, apples make a great snack when sliced up ahead of time.
2) Nuts & Trail Mix: Be sure to choose nuts with no added sugar or salt and opt for mixed nuts rather than peanuts which are high in calories.
3) Yogurt & Granola: Yogurt is a good option for an afternoon snack if it contains whole milk (Greek style). Grabbing granola from bulk bins can offer even more health benefits – just watch out for ones loaded with sugar or syrups, while they’re convenient, they don’t provide real nutrition.
4) Veggies: You can easily wash some veggies like celery, carrots, or cherry tomatoes in advance so they are ready to go when hunger strikes.
By bringing healthy snacks to work, you won’t have to purchase lunch from a nearby fast-food chain. This alone will keep your diet in check—you won’t be tempted by unhealthy choices if they aren’t readily available. Instead, you can consume whole foods that support a healthy diet.
3. Stay Hydrated
Dehydration slows down metabolism and interferes with nutrient absorption, resulting in a loss of efficiency. Also, if you’re well-hydrated, you may feel less hungry throughout your workday. Simply fill up a reusable water bottle when you get to work and make it a part of your daily routine to sip on water as often as possible.
4. Make healthy choices
If your company offers you unhealthy choices like pizza, fries, and donuts, talk to a manager about offering healthier options. If your company won’t consider healthier alternatives, see if it’s possible to bring your own food from home. You might be surprised at how many coworkers will want to join you! When in doubt, avoid processed foods – they are often high in calories and low in nutrients – as well as fried foods. Instead, opt for whole grains, lean meats with few added fats (like grilled chicken), fresh fruits and vegetables (think whole fruit instead of juice), nuts or seeds (as long as you’re not allergic!), beans, rice, and pasta instead of bread/sweets/desserts.
5. Don't skip meals
It’s easy to do when you’re busy. But skipping meals can lead to overeating later on, especially if you don’t drink a lot of water. Eat your lunch outside when possible and drink plenty of water or tea without sugar or artificial sweeteners to stay hydrated and help avoid overeating at your next meal.
When planning your next office meal, keep these tips in mind: select foods with lower fat content; keep portions small; load up on fruits and vegetables; and include whole grains, lean proteins, and low-fat dairy.
