If you're like most people, sometimes you're chained to your desk at work – even through “lunch hour.” Other times, you might be taking clients out to eat at restaurants with wine lists and fattening foods on the menu.
It's hard to maintain healthy eating at work! But it's not impossible.
These 5 tips can help you maintain a healthy diet while at the same time meeting the demands of your job.
1. Eat Breakfast
My mother always told me that a healthy breakfast is the key to a productive day. It's hard to admit that she was right.
When I down a cup of coffee and run to the office I get hungry around 11 am ad grab a sugary snack.
When I drink a fruit smoothie or eat an egg white omelet, I have energy all morning.
Starting my day with protein or some complex carbohydrates gets my motor running in a healthy way.
2. Bring healthy snacks to work
My colleagues always seem to be celebrating someone's birthday with cake and ice cream or selling Girl Scout cookies for their kids.
I will sing “Happy Birthday” with everyone else, but I decline the processed foods.
Instead, I keep fruit, nuts and granola bars in my desk. They keep my energy up without the crash and the calories that come with sugar.
3. Stay active
Staying chained to my desk is bad for my weight and my mental abilities, too. I'm more productive if I get up, stretch, and go for a walk to clear my head.
When I grab a bag of chips from the vending machine, it's usually because I need a distraction.
If the stress of work is getting to me, I run past the vending machines to the stairs and jog a few flights. I come back to my desk more refreshed than if I ate a candy bar.
4. Stay hydrated
Because healthy eating at work is not always possible, I try to prevent myself from getting too hungry. If my stomach is full with water, I am less likely to go for the snacks.
Drinking water is a healthy alternative to coffee or alcoholic drinks with clients as well. I sometimes put fruit or cucumber in my water for a little flavor.
According to nutritionists, drinking water is healthy because it increases cell metabolism, allows the muscles to work harder by providing oxygen and promotes the body’s elimination of waste.
5. Learn more about nutrition
Healthy eating at work is easier when I learn more about nutrition and wellness.
For example, there are different kinds of carbohydrates.
“Bad” carbs include soda, pastry, candy and desserts (all the foods I find in my office's canteen).
These foods are usually high in sugar and low in fiber.
On the other hand, “good carbs” are fruit, vegetables, nuts and whole grains. They have longer chains of sugar molecules so they take longer for the body to break down.
The result is heightened energy for a longer period of time.
For me, learning more about health and wellness has enabled me to incorporate healthier eating habits into my work day. My lower weight and increased energy make me a better employee as well!
Start learning about ways to change your eating habits at work. Incorporating a few of these tips into your daily life can result in an improved attitude, work performance and general health.