Top Tips For Healthy Eating At Work

Posted by Natalie Wilson on April 22nd, 2021

Having an office or desk job means that the majority of us are more sedentary than ever before, spending hours at a desk. Add unhealthy food choices to this reduction in movement and it isn’t surprising that many people aren’t leading particularly healthy lifestyles. Poor nutrition is a huge factor when it comes to unhealthy lifestyles and it doesn’t just impact our health, but also our work performance, concentration, energy levels and lead us to be more irritable. 

A study found that employees who regularly participate in wellness and healthy eating practices have higher productivity levels, making them more likely to hit deadlines, complete tasks and be more alert and interactive. We all know that we should eat a balanced diet and exercise regularly, but this is easier said than done when you work for nine hours a day, with an hour for lunch and a long commute to and from work. 

Adapting and changing what you eat at work is one of the easiest ways to combat the sluggish, bloated feeling that you get with unhealthy eating and reduced movement and vastly improves your overall health and wellbeing. With this in mind, here are some top tips for healthy eating at work. 

Create A Routine

One of the ways in which you can fall into a bad habit with your diet is when there is no plan in place, especially when it comes to creating a healthy eating routine. At work, many people take the “whatever is easiest” route and this typically means unhealthy eating, thanks to easy to grab convenience foods. By creating a routine, you’re ensuring that you are prepared for the meals you have at work and are likely to make healthier choices. 

One of the best things to do is bring food in that you have prepared at home as this means your eating decisions and habits are made before you get hungry. A tasty salad or light pasta dish is ideal for a healthy work lunch and can be easily adapted and adjusted so that it does not become repetitive. 

Don’t Skip Meals

When you eat and how often you eat is just as important as what you eat. It’s really important not to skip meals or leave it too long in between meals, as this can influence and impact your blood sugar levels, which can make it harder for you to concentrate and mean that by the time you have your next meal, overeat or eat the wrong things. 

Skipping meals can have consequences such as: 

  • You’re more likely to gain weight

  • Your mood is negatively impacted

  • Overeating is more likely 

  • As blood sugar levels and energy dips, so too does your concentration

We all know that breakfast is the more important meal of the day, so try not to skip this. A lot of people tend to rely on coffee and energy drinks in the morning and this just means that your blood sugar levels are going to be disrupted and your concentration is going to be wavered in the morning then, at dinner time, you’re more likely to eat a larger, high-calorie meal. Even just a breakfast of fruit and yoghurt is enough to help kick start your body for the day and give your body substance for working in the morning.  

Stay Hydrated

Dehydration is a serious problem in office jobs, as most people tend to drink caffeinated drinks such as energy drinks, tea and coffee, which then leads to reduced abilities, slower reaction times and morale. It is important to remain hydrated and you should do so by drinking water and sugar-free drinks, such as fruit juice, as this can help reduce dehydration side effects such as headaches, tiredness and sleep disruption. Caffeine dehydrates the body and energy drinks have even been banned in some offices and workplaces due to the effect they have on the body and then work morale. 

Sensible Snacking 

A lot of people try to cut out snacking from their daily diet, but grazing and snacking on the right things throughout the day can actually help maintain and boost energy levels during the day. Hunger can be a huge distraction at work and many of us fall victim to sweet baked treats brought in or vending machines, which then comes with high sugar and fat content. 

Thankfully, there are ways in which you can snack healthily at work, such as crudites and hummus, rice cakes and dark chocolate squares. Snacking on foods such as these means that you are less likely to buy things such as biscuits, crisps, sweets or chocolates when you are hungry. However, this does not mean that you should cut out sweet treats or snacks altogether. Bakery products are a great snack choice and should be enjoyed every now and then, alongside healthy diet choices. Some days, you may just feel as though you need a sugary snack or high-calorie snack and they should be enjoyed guilt-free. 


Like it? Share it!

Natalie Wilson

About the Author

Natalie Wilson
Joined: August 3rd, 2020
Articles Posted: 2

More by this author