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Healthy eating at work: tips!

by Josephine Andrews
Published: Last Updated on 123 views

Whether at work or privately: the rules for a healthy diet apply equally everywhere. However, they are often even more difficult to implement in stressful everyday work than in leisure time. Here you can read what kind of nutrition will help you to stay focused and efficient – and how you will be able to implement the nutrition tips.

Eating healthy at work: tips

Whether in the office or in the home office: Eating healthily at your desk and during your lunch break is a challenge. The temptations in the canteen or the refrigerator at home are too great. It works with these tips:

take time to eat

It often starts with many people skipping their lunch break altogether. Otherwise they believe that they will not be able to cope with their workload. They stuff the hole in their stomachs with sandwiches, cake particles or chocolate bars. This applies in the office as well as in the home office. Such a diet makes you fat and ill in the long run, but also tired and unfocused.

In fact, the lunch break is not a time waster, but a regeneration time for your brain – and therefore a good investment. Since you then have more energy and can work more concentrated, the work is easier for you and is done faster – and above all better.

For example, make a binding appointment with just one specific colleague for the lunch break. Unlike in the group, this increases the inhibition threshold to skip the break again. Those who work in the home office also need more self-discipline in this regard. But you can at least make an appointment with yourself. Make an appointment for this. And you know your body best. Use this and plan your break according to your internal clock.

The best way to end the lunch break is with a short walk: With exercise, light and oxygen, it drives away the last bit of tiredness.

Good for snacking

Anyone who sits at the computer quickly becomes a permanent eater. In the home office in particular, it is tempting to get up again and again and treat yourself to a small snack. Very few snack because they are hungry. Rather, it is an indeterminate appetite that creates the feeling of having to eat.

That’s how a lot of calories stack up. Your insulin levels also remain constantly high. The result: a lot of sugar migrates into the cells and is converted into fat .

Some snacks actually for the reason to get up from the desk and move. And such “moving” breaks are also important. But don’t use them to go to the fridge. Instead, stand by the open window, stretch and take a deep breath. In the home office, you might even be able to treat yourself to a short walk around the block every two hours.

As a rule of thumb, try not to eat anything for at least four hours between meals – and only drink black coffee. Carbohydrates from vegetables and whole grain products with meals help: they keep the blood sugar level constant, but at a low level.

An important tip: Separate your work and dining area. Or to put it another way: Set yourself the rule: “Don’t eat at your desk!” This way, you’ll be able to take (relaxing) breaks better.

Vitamins, minerals & co.

Eating is of course about enjoyment and being full. But that’s not all: only if your body is sufficiently supplied with vitamins, minerals, protein and carbohydrates can you fully perform.

This can be achieved with the much-vaunted wholesome nutrition. That means lots of vegetables and whole grains. In addition, light protein suppliers such as fish and poultry or protein-rich vegetables such as legumes. In addition, healthy oils instead of frying and deep-frying fat.

Half of the portion on your plate should therefore consist of vegetables. The other two quarters should contribute as complete a carbohydrate side dish as possible and a source of protein. Some fruit is the ideal dessert. If you load your plate according to this division, you are on the safe side, also with regard to the dreaded “indigestion”.

Lunch: Light fare is better

The most popular dish in German canteens is said to be currywurst. Fattened up in this way, the performance is guaranteed to plummet into the basement. Because in order to digest the high-fat meal, plenty of blood flows towards the stomach. The brain switches to the back burner during this time. In the long term, the risk of civilization diseases such as obesity, type 2 diabetes or coronary heart disease (CHD) also increases.

Vegetarian dishes and generous salad buffets are now standard. And also for those who don’t have a canteen or cater for themselves at home – a lot has happened in the supermarkets: for those who don’t have the time or inclination to chop salad and cook, there is a wide range of bowls, sushi or frozen vegetable dishes available.

So eating healthily has become much easier, even for those who hate cooking, than it was ten years ago.

Drink enough

Some people forget to drink because of all the work. This can also reduce performance and also provoke headaches . Put a bottle of water and a glass on the table where you can see it, or alternatively a large thermos flask with your favorite (unsweetened) tea. At the end of the day they should be empty.

Sugary drinks are quite high in energy. They fall into the same category as sweets and are unsuitable as thirst quenchers. Incidentally, this also applies to fruit juices and milk coffee, the calorie content of which many underestimate. A 200 ml glass of orange juice provides 120 kilocalories – just as much as cola. A latte with two teaspoons of sugar is 100 calories.

Discipline even after work

There are people who stick to their (healthy) eating routine during the day, but switch to fast food such as pizza in the evening – or replace dinner with a bag of chips altogether. In addition to a bit of self-discipline, a meal plan also helps here.

Make the effort once a week and think about what you want to eat for lunch and dinner. Then you can shop accordingly – and above all you don’t have to face the question every day: “What am I going to eat today?”

Food for the brain: These foods increase concentration

Everyone knows it: After a hard day’s work, the ability to think often decreases, tasks become more difficult and the mind keeps wandering. A greasy and unhealthy diet favors this process. It is very easy to take countermeasures: The consumption of certain foods supports our brain:

  • Water: The brain is made up of about 80 percent water. If you don’t drink enough fluids, your body will quickly become dehydrated. The first signs are then concentration disorders, decreasing ability to react and learn as well as slight headaches and tiredness. 1.5 to 2 liters of water a day is ideal.
  • Nuts: They are also known as trail mix – with good reason: Nuts contain important omega-3 fatty acids , which are important for brain development and increase memory and learning abilities. Almonds, hazelnuts or walnuts also contain vitamin E and B6, antioxidants and omega-6 fatty acids , which benefit our mental system.
  • Fish: Fatty fish such as salmon, herring or tuna are also rich in omega-3 fatty acids.
  • Green vegetables: Spinach, lamb’s lettuce or broccoli contain plenty of vitamins C and E. This is how they protect the brain from free radicals. They are also rich in iron, which increases concentration.
  • Eggs: They contain choline, a nutrient that supports brain function. Cholesterol promotes the formation of brain cells. In addition, the antioxidants, protein and healthy fats contained in the egg help to protect our brain.
  • Legumes: Lentils or beans keep the blood sugar level constant with their complex carbohydrates – this has a positive effect on concentration. In addition, legumes provide antioxidants, iron, zinc , B vitamins and protein, which promotes brain performance.
  • Green tea: Along with coffee, green tea is an ideal pick-me-up. In addition, the drink has a positive impact on cognitive abilities.

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