While work is important, sometimes we become so focused on completing a task that we skip lunch or just grab something unhealthy for us because it is easy. As part of National Nutrition Month, we have seven tips to help you maintain eating proper nutrition while still being productive at work.
- Educate yourself
The first and most important thing to do is learn about the nutritional value and impact of foods and drinks — and reading this is a part of that. Most of us will know what’s healthy and what’s not, but nutrition is more complex than good vs. bad. By educating yourself, you will be able to make simple and easy changes to your diet for healthier outcomes and better work performance. For example, eggs on toast make a better breakfast than jam on toast by switching sugar for protein, zinc, iron, vitamin D, and the brain-boosting chemical choline. It is also a myth that eggs contribute to high cholesterol.
- Building a routine
We fall into bad habits because we don’t plan and build a healthy routine, or we just let our plan be ‘whatever is easiest.’ By building a routine, you’re prepared for meals and choices with healthier options, whether that’s a homemade meal or saying no to cake.
- Don’t skip meals
International Senior Medical Director, Dr. Stella George, says, «When you eat and how often you eat are just as important as eating well and getting the right nutrients in your diet. It’s important not to skip meals or leave it too long between eating healthy snacks as your glucose will drop, making it harder to concentrate, and you’re more likely to overeat or eat the wrong things at your next meal.»
Importantly, don’t skip breakfast. Doing so makes you more susceptible to weight gain and an increased risk of atherosclerosis, heart disease, high blood pressure, diabetes, obesity, and high cholesterol. Eating the first meal of the day can encourage your body to burn more calories throughout the. High levels of cortisol can make you feel anxious or jittery.
Breakfast advice
Load up on protein at breakfast to kickstart your metabolism, stay full for longer, and aren’t tempted to snack
Avoid sugary foods as you’ll be chasing that sugar rush all-day
The female bent over to fill her glass from the office water cooler.
- Stay hydrated
Dehydration at work can lead to poor productivity, reduced cognitive abilities, slower reaction times, and even morale. It is essential to stay hydrated, but you should try to do so by drinking water and not sugary or caffeinated drinks. They can have adverse side effects such as dehydration, hyperglycemia, and sleep disruption.
- Smart lunching
Healthy lunching during a busy day is not only the essential thing to get right but can also be the most challenging.
An ideal lunch will contain the right balance of protein, sugars, fat, fiber, carbohydrates, and other nutrients.
One study found that the more fruits and vegetable people consumed (up to 7 portions), the happier, more engaged, and more creative they tended to be. This is because fruits and vegetables contain vital nutrients that encourage dopamine production, which plays a role in the experience of curiosity, motivation, and engagement. They also contain antioxidants that improve memory and enhance mood.
A good way to ensure you eat a healthy lunch is to plan and shop with work lunches in mind
Lunch advice
Take time to take your lunch
Prepare your lunch at home
Find a lunch buddy and/or start a lunch club
Keep food at work (dressing, condiment etc.)
Don’t eat at your desk – it’s much easier to overeat if you’re distracted
Find the healthy eating options near your office
Exercise portion control
Avoid processed/packaged foods
Woman eating yogurt and checking email while working in her home office.
- Sensible snacking
While many people try to cut out snacking, grazing on the right things can help maintain energy levels throughout the day. Hunger can be a distraction at work, and many of us fall prey to the vending machine with all its salty, sugary, fatty badness. But there are healthy ways to snack that will also boost your mood and productivity.
- Mindful eating
«What we eat has a direct influence on our energy levels, focus, and power of concentration. It’s challenging to be 100% committed to a healthy diet 100% of the time. By paying attention to what we’re eating and when and enjoying the experience, we can allow ourselves to relax and have the occasional treat. Try to apply the 80/20 rule. 80% of the time, choose the healthy, and 20% allow yourself to indulge only a little.
Mindfulness means focusing on the present moment while calmly acknowledging and accepting your feelings, thoughts, and bodily sensations. Mindful eating means being fully attentive to your food — as you buy, prepare, serve, and consume it. For example:
Benefits of healthy eating at work
Poor nutrition doesn’t just impact our health. It can affect our performance at work by negatively impacting concentration and energy levels and cause irritability, frustration, and impatience.
It will help you understand good and balanced nutrition and offer advice on how to optimize your diet at work so you can benefit from its effects:
Improved
Cognitive function
Immune system
Energy levels
Mental health
Reduced
Chance of lifestyle-related diseases such as diabetes and cardiovascular disease
Stress
By adopting the strategies and tactics below, you will be on the path to improved work performance and overall health and well-being.
«How to Eat Healthy at Work: 7 Healthy Eating Tips for the Office.» Aetna International, www.aetnainternational.com/en/about-us/explore/fit-for-duty-corporate-wellness/eat-healthy-at-work-7-healthy-eating-tips-for-the-office.html.
