Most office workers have a sedentary lifestyle. There is no physical activity and they have to sit and work for multiple hours. So, for them it becomes very challenging to maintain a healthy lifestyle. They tend to eat easily accessible junk food or skip meals altogether. Such habits can be detrimental to your health in the long term. Fortunately, there are a number of things you can do to fit a healthy lifestyle around your job. Following are 5 nutrition tips that can make a significant difference and contribute well to your overall health.
1. Start the Day Off with a Well–Balanced Meal
Eating a well-balanced meal in the morning is extremely important. A healthy breakfast has a positive effect on memory, cognitive performance, and behavior. Furthermore, starting your day off with a well-balanced meal means you are more likely to eat healthy at your workplace as well. Opt for a high-protein meal, such as porridge, eggs, or smoked chicken salamis. Protein takes time to break down and helps keep you full through the day, which means less cravings.
2. Keep Hydrated
Water is an important part of good health. It has numerous health benefits. It delivers oxygen throughout the body, regulates body temperature, helps with the digestive system, flushes body weight, and more. Not staying hydrated leads to various health issues, e.g. easy fatigability, dizziness, dry skin, headaches, etc. To make it easy for you to stay hydrated throughout the day at the office, it is recommended that you consider having an in-office water cooler.
3. Pack Your Snacks the Day Before
Office workers often find it difficult to eat a healthy diet because they don’t have the energy after work to cook or go grocery shopping. So, to stay on track, it is highly recommended that you pack your snacks the day before. That way, you can have peace of mind on your work day that you already have healthy meals ready to go. It will also help you avoid the temptations to just run around the corner and grab something unhealthy for lunch.
4. Make Healthy Choices at Restaurants
Eating out is inevitable for office workers and you may often find yourself buying food at a restaurant. There’s nothing wrong that. Just make sure to avoid fatty fast food choices. Restaurants usually have several heathy options to attract health-conscious customers. To play it safe, buy grilled meals instead of fried and choose sides such as salads, soups, and fruits over onion rings or fries.
5. Incorporate Some Physical Activity
Incorporating some physical activity in your work routine is one of the most important things you can do to stay healthy and fit as an office worker. Simply walking during lunchtime can be very beneficial. Not only will it help you burn calories, but it will also allow you to refresh and de-stress. If you cannot get out during lunch, then practice including other physical activities, e.g. taking the stairs instead of the elevator, parking farther away than usual so you have a short walk to work in both the morning and evening, and more.
It’s all too easy to go with unhealthy habits in an office setting. But increased mindfulness about your eating choices and other related habits can really help turn the tide.
Photos by: Karolina Grabowska, Brooke Lark, cup of couple, Antoni Shkraba, Farhad Ibrahimzade, Mizuno K