Healthy eating habits at work

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Healthy eating habits at work

Healthy eating habits at work

 

By – Lama Dalloul,

Junior Dietician, Health Factory

 

Why?

 

When you think about it, it makes absolutely no sense that we tend to pay less attention to healthy eating when we’re super busy and rocking it out at the office for more hours in a day than we quite possibly should be.

 

In fact, beyond even eating healthy foods, statistics now say that 1 out of 10 workers don’t even take a lunch break, and of the rest, who do take one, only take 30 minutes.

 

In fact, studies indicate sitting for 11 or more hours a day (combined work, commute and home time!) makes an individual 40 times more likely to die within a 3-year span compared to someone who sits fewer hours.

 

So, what do you do when you need to pay the bills but want to live a long, healthy life? Well, aside from regular diet and exercise outside of work, there are some simple healthy office habits, all employees can follow to keep themselves well while at the office – and in general.

 

What to eat?

 

It is important to snack in between meals. Choosing one serving of fresh fruit as an office snack can avoid a binge attack at dinner time. However, choosing the right kind of food is equally important, if you don’t want to add layers.

 

 

What to avoid?

 

Unhealthy foods:

 

  • Battered and deep fried foods
  • Sweets
  • Sugary sodas & Fizzy drinks
  • Processed foods
  • Greasy snack chips
  • White bread and refined pasta
  • Most canned products
  • Creamy Bakery products
  • Margarine, butter & oily salad dressings

 

Replace unhealthy foods with:

 

  • Green and brightly colored vegetables
  • Dark leafy greens and lettuce
  • Fresh fruits and berries
  • Nuts, seeds and dried fruits
  • Whole grain breads and pasta
  • Healthy cooking oils like canola and olive oils
  • Low fat milk or soy beverages
  • Lean meat (Chicken breast & Fish) and legumes.
  • Large portions of fresh green foods in your daily meals can go a long way into keeping you fit.

 

 

Healthy eating tips at work and their benefits:

 

  • Eatbreakfast:
    Breakfast
setsyour
metabolism
for the day. People who eat breakfastend up eating
less
during the
day, than those who don’t. Secondly, people who don’t skip their breakfast feels energetic throughout the day.

 

  • Keep water bottle within your vicinity:
    It not only hydrates & detoxifies your body but also regulates all bodily functions as every enzymatic and chemical reaction occurs in the presence of water.

 

  • Takeyourbreaks:
    Breaks
=
peace
of
mind.
And
peace
of
mind
=
energy
and
focus.
Energy
and focus
=
productivity.
It also helps relieve stress, which otherwise causes food cravings and high blood pressure.
    Grab convenient yet healthy snacks between your meals like green tea, mixed nuts, granola bars, fruit or low fat yogurt.

 

  • Packyourlunch andmakeittasty:
    If
you
eat
things
that
don’t
taste
good,you
won’t
be
satisfied
and
you’ll
end
up
searching
formore unhealthy options like
cookies or doughnuts.

 

  • Eatlunchawayfromyourdesk:
    When
you
eat
your
lunch
while
responding
to
your
emails,
you
may
as
well
be
eating
your
emails.
While
eating,
it
is
best
to
focus
on
eating.
In
the
end,
you
will
better
digest
your
food.You
will
also
remember
eating
your
meal
and
will be
feel
more
satisfied
from
it.
Once
again, preventing
the
need
for
that
cookie
downstairs.

 

  • Coffee:
    Be
careful
with
drinking
more
than
2
cups
of
coffee
per
day. The high caffeine causes dehydration, normally mistaken as hunger. Replace few of your coffee with green tea.
    Green tea
gives
you
that
boost
you
need
to
keep
you
going
until
the
end
of
the
day.

 

  • At the end…
    Work! It’s where most of us spend the majority of our weeks. While that realization can be somewhat depressing, it also shows how your habits at work have a huge effect on your weight-loss goals. Sure, the office can be full of temptation—whether the vending machine calls your name at 3 p.m., or your boss brings in glazed donuts every Monday morning—but your workplace can actually be a place that supports your healthy lifestyle. You just have to know how to work the system.