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People who lead a sedentary lifestyle often face serious consequences of poor nutrition. Especially office workers who spend all day at the computer are at risk of various problems related to overweight, digestive disorders, cardiovascular diseases and other ailments. Making a balanced menu for meals in the office is not as difficult as it may seem. Undoubtedly, it will require some effort and attention, but with our tips and advice on how to eat right at work, you will definitely succeed!
How to start eating right at work
It may sound strange, but you should start your working day at home with a full breakfast. Many people neglect the morning meal because of lack of time, the desire to sleep longer or simply laziness to prepare food. It is much easier to buy a coffee and a bun on the way.
However, this approach does not provide the body with the necessary vitamins and micronutrients and can damage the stomach in the long run. In addition, baked goods are simple carbohydrates, which should be limited in a sedentary lifestyle, as excess carbohydrates turn into fat.
In the morning menu of an office worker should pay attention to proteins, so priority is given to dishes with eggs. For example, an omelet with spinach or scrambled eggs with tomatoes and cheese.
It is not necessary to completely eliminate carbohydrates from your diet, as they are the body’s main source of energy. However, it is better to eat foods containing complex carbohydrates, such as cereals and bread made of coarse flour. Another healthy breakfast option is a sandwich of whole grain bread with avocado and a poached egg.
It is also important to eat fresh fruits and vegetables in the morning. They contain a lot of fiber, which helps improve bowel function.
Eating breakfast at home is a good habit. Gradually try to incorporate it into your life. As soon as you wake up, drink a glass of water to gently wake up your body. After 30 minutes, you can start eating breakfast. It will be ideal to do a little exercise at this time – exercise will help to awaken your appetite. Do not try to eat a whole portion of porridge at once, it is better to eat small portions. Over time, your stomach will get used to getting food at a certain time, and breakfast will be a pleasure.
How to wait for lunch at work
Traveling to the office, whether by car or public transportation, takes a lot of energy, so even after a hearty breakfast you may want to have a snack before lunch. Do not give up this idea. Proper nutrition involves five meals: breakfast, lunch, dinner and two small snacks. Of course, with such a regimen, you should reduce the portion size so that you can have a snack every 3-4 hours.
As a healthy snack, cottage cheese or whole wheat bread toast with various spreads such as hummus, vegetable pate or cottage cheese would be good. You can also prepare fresh fruit and vegetable slices or homemade chips.
2-3 hours after lunch, in the afternoon, you can drink a glass of fermented milk drink or eat a handful of nuts with dried fruits.
Avoid snacking on pastries, chocolates, sausage sandwiches and other fast foods. These foods contain simple carbohydrates, which provide temporary satiety, but then reawaken your appetite and can negatively affect your health.
How to eat right at work for 100% efficiency
If we divide our daily diet into percentages, this is roughly what each meal would look like:
– Breakfast is 20%
– The first snack is 10%
– Lunch is 40%
– Second snack – 10%
– Dinner is 20%
Let’s note that lunch takes the most significant share. And this is not for nothing, as lunch is a key meal that should not be neglected. But because of the daily hustle and bustle, many office workers often skip lunch and limit themselves to fast fast food, which they eat without leaving the computer.
This approach is flawed for several reasons:
1. A nutritious lunch helps restore the body’s strength and maximize performance.
2. The brain needs a break, without which mental activity decreases.
3. Sitting in one place for long periods of time is bad for your health. It is advisable to take breaks and do a little warm-up every hour, and at lunchtime you can take a 10-15 minute walk to the nearest public garden.
For proper nutrition at work, stick to these tips
The ideal lunch option for how to eat right at work is a home-cooked meal that you can bring in a container. If you have a kitchen at work, bring fresh vegetables for a quick salad or prepare it in advance at home.
If you don’t have enough time to cook on weekday evenings, try preparing meals in advance for a few days. You can prepare different ingredients that you can then mix and match. For example, boiled beef, baked chicken, stewed vegetables and two types of cereal.
A proper lunch includes two meals: soup or a fresh vegetable salad combined with a second meal.
Those who prefer to dine in canteens or cafes should choose low-fat dishes cooked with a minimum of oil. They should also avoid sauces, which are unnecessary carbohydrates that lead to additional calories.
The following foods should be present in the diet of an office worker:
1. vegetables, fruits, bran, whole grains, flax seeds. They help to improve the gastrointestinal tract, which is especially important if you are not physically active enough.
2. turkey, chicken, cottage cheese, kefir, natural yogurt. Protein requires more energy to digest, helping to speed up metabolism – an important factor in sedentary work.
3. fatty fish, nuts, seeds, eggs. These foods have a positive effect on brain function.
4. Legumes, cereals, durum wheat pasta. Complex carbohydrates provide long-term energy and prolong satiety.
It is also important to remember to drink. Drink water throughout the day – you can keep a reusable bottle on your desk and drink water when you want a snack or when you feel thirsty.
Another useful habit is to eat at the same time. The body gets used to the established regime, and controlling the feeling of hunger becomes easier.
Be diligent about respecting movement throughout the day. If you get to the office by public transportation, try walking two or three stops. Use the stairs instead of the elevator. Every hour and a half, do a short warm-up and get up from your chair. This helps to keep your mind active.
To summarize, the basic principles of good nutrition at work include
1. Don’t skip breakfast.
2. Make healthy snacks before and after lunch.
3. eliminate simple carbohydrates from your diet.
4. Increase the amount of protein.
5. Take meals at the same time.
6. Do not eat at your desk, in a hurry, or on the go.
7. Drink plenty of water.
By implementing these simple habits, you can enjoy healthy eating habits and feel energized throughout your workday!
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