How to eat healthy at the office

Many of us work in an office, which means sitting in front of a computer from 9-to-5. A lack of movement during the day is terrible enough but when combined with an unhealthy diet, things might go sideways. Through these small actionable steps, you can't just end your unhealthy habits but turn them around and improve your concentration and productivity as well as your overall health.

Plan ahead

To make healthy food choices, it's a good idea to build out a meal and snack plan for the day or the week.

A little bit of everything

Regardless of your health goals, it’s important to include all three types of macronutrients on your plate.

Excluding whole food groups like fat or carb could easily backlash and contribute to cravings or declined productivity. Carbs are the main source of energy in our body when broken down into glucose. Healthy fats carry and store essential vitamins and provide even more energy. Including protein on your plate (either meat or plant-based source) contribute not just to muscle mass preservation, but it’s also shown to increase satiety and fullness.

Snack wisely

Snacking is an inevitable part of office life; with a little preparation and mindfulness you can use snacking as an extra opportunity to compliment your diet and improve your health.

Number one tip of all is to choose healthy options. I can imagine that you’ve heard this a lot, but hopefully by the end of this article I will convince you to take actions and opt for the “healthier” snacks. High sugar and high fat snacks, like chocolates, biscuits, cakes, pastries or crips can totally be part of a balanced diet, but I wouldn’t recommend you have them as part of your office days. It’s okay to have them every now or then but eating a little every day for 5 times a week is just not something that would support your health long term. A recent study in London found that replacing unhealthy snacks with whole almonds for six weeks improves endothelial functions and lowers LDL aka “bad cholesterol” (1).Swapping for healthier options could really make a difference. If you add up the snacks in between meals you realize that they add a substantial amount to your weekly diet, so you’ve got to be conscious with your choices.

Measure it out

Too much of a beneficial thing can be harmful and have downsides. I would recommend portioning out your snacks and only have your daily amount around you at your desk or in the fridge. Sticking with our example above, almonds are fibrous and oily, so it could leave you with a heavy stomach for hours if you eat too much of it and that can impact the quality of your work. Similar with fruits, eating too much of it can cause digestive issues.

Here are a few examples of healthy snacks and their recommended service size:

  • Small handful of almond or other nuts (30 grams)
  • One banana/one apple etc.
  • Two rice cakes with peanut butter spread or half a smashed avocado
  • Small pots of yoghurt (100-125 grams) - ideally opt for a low sugar version
  • Hummus and crackers or carrot
  • Small handful of dried fruits
  • One small cup of fresh fruit juice (150ml)
  • 8 pieces of strawberries (100 grams)

Be mindful

Consider taking time away from your desk while having your lunch. Allowing yourself to slow down and to pay attention to the meal that you are eating, this way you can avoid “mindless eating” which can reduce satisfaction, lead to overeating and digestive issues like bloating.

At the end of the day, you do spend a substantial amount of your life at work, so I really would like to encourage you to start to act and implement healthier habits into your days.

The Terra Trio menu gives you a healthy and well-balanced option with adequate servings sizes. These combinations provide you a diverse range of flavours and lots of vitamins. You can order up until 10 pm for the next day, so you can go to bed knowing that healthy eating for tomorrow is sorted.



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