Many people try to maintain a healthy diet at work but fail because they do not know how to eat healthy at work. It is a known fact that it is more difficult to stay committed to a healthy diet plan at work because your colleagues invite you to eat with them, and there are always delicious unhealthy food around the workplace.
Keep in mind that the food we eat at work will not only have an impact on your health but also affects your productivity, too. A food plan that includes high fat, high sugar meals and snacks will increase the chances of you feeling sleepy and have low energy overall. High fat food take longer to digest, while candy and sweets cause our blood sugar to spike then crash, not to mention the possibility of an upset stomach.
Since we spend most of our day and life at work, we will always be tempted to eat unhealthy food. The problem is that most of us make bad eating decisions while at work. Bad eating habits at work are usually because of boredom and stress which leads to snacking on sweets and chips. Bad eating at work can also be cause by the limited choices we have in the workplace and too many temptations around the office.
Here are a few tips to help you eat healthy at work:
- Eat a good healthy breakfast at home.
- Reduce your coffee intake at work.
- Drink more water.
- Distribute your meals and eat a half a portion at lunch and then remainder a few hour later.
- Eat a healthy lunch or bring your own lunch to work.
- Bring your own healthy snacks to work.
Luckily, there are plenty of quick, easy, and inexpensive healthy snack options. Here are a few suggestions:
- Low-fat popcorn
- Fresh fruit
- Dried fruit
- Black tea
- Dry cereal
- Protein bar
- Rice cakes
- Frozen banana
- Cottage cheese
- Wasabi peas
- Hard boiled eggs
- Vegetables and humus
- Tomato juice
- Low-fat yoghurt
Most of us love the occasional snack while sitting at our desks at work. But for those of you whose jobs involve little movement, sugary and salty food always are the quick way out and easiest to snack on.
Most of us will automatically reach for a chocolate, doughnuts, or a bag of chips. In the interest of your health, rather reach for sweet potato stuffed with tuna which has a great balance of protein, nutrients and fat.
Whatever you decide to snack on, try make sure that it is a good healthy meal filled with adequate proteins, fats and fiber. The ideal snack should not exceed 200 calories. Remember that not all snack will contain a combinations of all, but try choose a snack that fits in with the rest of your daily diet.
Most of all, stay clear of those snack that will give you a sugar rush like chocolate, doughnuts, or cookies. All that these types of food do is increase your insulin output and instruct your kidneys to hold onto sodium. These type of food will give a short-term boost but after a few hours you will come crashing down. You are far better off with a well-balanced mini snack and keep your blood sugar level steady and improve your overall health and nutrition.
Here are some good, well-balanced nutritious snacks to eat when that hunger craving hits you:
- Baked sweet potato with tuna
- Cantaloupe and pineapple chunks
- Celery and carrot with hummus
- Cucumber with low fat cheese
- Dried apples
- Dried mango
- Edamame bean
- Granola Bar
- Greek yogurt
- Half an avocado
- Hard-Boiled Egg
- Hot tea
- Organic Pretzels
- Organic string cheese
- Peanut butter and apple
- Pomegranate Seeds
- Raw broccoli with hummus
- Raw sliced peppers with hummus
- Rice Cake with almond butter
- Roasted Unsalted Pistachios
- Tomato slices with buffalo cheese and olive oil
- Trail mix
- Wasabi Peas
- Whole Wheat Dry Cereal