5 tips for healthy eating at the workplace

by | Sep 9, 2020

Lockdown regulations are starting to ease up, which means that a lot of people will start returning back to the office. Long hours at the office due to a reduced workforce and hectic deadlines, may make it more difficult to eat healthy, balanced meals. Angela Leach, Head Dietician at FUTURELIFE® shares some healthy eating tips with us,

Did you know that employees with an unhealthy diet are 66% more likely to exhibit low productivity levels than those who eat a healthier diet. “We eat at least half of our meals and snacks during working hours, but storage facilities, limited food options, and a lack of areas to prepare and eat food in the workplace, are contributors to unhealthy eating,” she says. 

Angela adds that many office spaces have canteens and vending machines, but in most cases, these facilities do not offer nutritional meals. “When someone is faced with the choice to leave the office to get something healthy or eat at the canteen due to a busy working schedule, they are more likely to go with what is available at the office.” Adequate planning can ensure that you have sustained energy levels, which can lead to better concentration and increased productivity in the workplace.

I know for me personally, I always aim to plan ahead so that I have adequate snacks and meals, however long nights at the office, do not always allow for planning ahead, which results in me buying quick, filling, tasty meals that may not be the healthiest, as well as giving in to sugar cravings.

Angela offers these 5 tips for healthy eating at the workplace:

1. Plan your meals

Plan your meals for the week in advance, then create a shopping list of the ingredients and snacks you will need to buy. You can either prepare all your meals for the week over the weekend or when cooking each night, make an extra portion to take to work the next day.

2. Remember to eat breakfast

Eating a nutrient-dense breakfast will help stabilise your blood glucose level, which is often lower in the morning, after many hours of not eating. A meal in the morning gives you energy to conquer the morning and prevents overeating later. Research also shows that having breakfast can lower the chances of heart disease, diabetes and provides other benefits such as lower cholesterol levels, better memory and concentration.

3. Pack a lunch bag

You have to sustain your body throughout the day, so you need to ensure that you aren’t missing meals/snacks. Planning plays a huge role in making sure this happens. Invest in the right containers and cooler bag lunch boxes. Try and include a meal for lunch, one snack for the morning, and another for the afternoon. You are less likely to buy unhealthy food with a fully packed lunchbox.

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4. Carry a water bottle

Throughout the day, our kidneys and liver flush out toxins, but our bodies need sufficient water to do this (through sweat and urine). Without water, we risk dehydration, it is also required for body temperature regulation and to assist with brain function. Carry a water bottle with you to remind yourself to drink water throughout the day.

5. Eat from all food groups

Your diet should include food from all the food groups and so should your lunchbox, so include fruits, vegetables, grains/starch, protein, dairy and, fat. On really busy days, pack on-the-go meals like the FUTURELIFE® High Protein Shake. The convenient pouch provides the perfect balance of nutrients with 16.1 grams of protein, 16 grams of carbs, 5.9 grams of fat, and 19 vitamins and minerals. Everything we put in our bodies is broken down and reassembled into our brain cells, bones, muscles, tissues, and organs, so we need to ensure that we are nourishing our bodies correctly.

“Adjusting to office life during a pandemic can be challenging as there is so much that people need to keep in mind, but food doesn’t have to be one of them. With a little preparation and implementing small changes, we can help our body function optimally and simultaneously increase productivity, concentration and energy,” concludes Angela.

Will you be practicing these tips when you return to the office?

I’m just a girl who loves new beauty products, alternating between being a blonde and a brunette, travel tips, parenting hacks, eating out, and having fun!

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I’m just a girl who loves new beauty products, alternating between being a blonde and a brunette, travel tips, parenting hacks, eating out, and having fun!


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