With a busy work life, finding the time to prioritise our health can often feel like an uphill battle. Between deadlines, meetings, and endless to-do lists, it’s no wonder that many busy employees struggle to make healthy food choices. However, with a few smart strategies and a bit of planning, eating well at work can become an achievable goal, even with the busiest of schedules. Below are some practical tips to help you maintain a healthy diet while on the job.
Prioritise Preparation
The key to eating well while working lies in preparation. Spend a little time each week planning your meals and snacks. Prepare a batch of simple, nutritious meals that you can easily grab and go. Think about incorporating lean proteins, whole grains, and plenty of fruits and vegetables into your meal prep. Jarred salads, pre-cut veggies, and homemade trail mix are all excellent options that require minimal effort during busy workdays.
Stock Up on Healthy Snacks
When hunger strikes between meals, having healthy snacks readily available can prevent you from succumbing to vending machine temptations. Keep a stash of nuts, yoghurt, fresh fruit, whole-grain crackers, and nut butter at your desk. These options provide the energy boost you need without resorting to sugary or processed snacks.
Embrace the Power of Portion Control
When you’re busy, it’s easy to overlook portion sizes and overeat. Try using smaller plates and bowls to help control portions. Eating mindfully and savouring each bite can also help you recognise when you’re full, preventing unnecessary overindulgence.
Stay Hydrated
Proper hydration is often overlooked but plays a crucial role in maintaining energy levels and overall health. Keep a reusable water bottle at your desk and set reminders to take regular sips throughout the day. Herbal teas and infused water are also excellent choices to keep things interesting.
Make Smart Fast Food Choices
There may be days when cooking or meal prepping simply isn’t feasible. In these situations, opt for healthier choices when ordering fast food. Look for options with grilled proteins, whole grains, and plenty of vegetables. Avoid sugary beverages and opt for water or unsweetened beverages instead.
Incorporate Movement into Breaks
Eating well is just one piece of the puzzle; staying active is equally important. Use your breaks to stretch, take a brisk walk, or do a quick workout. Physical activity not only boosts your mood but also supports your metabolism and digestion.
Plan Ahead for Dining Out
Work often involves social engagements and business lunches. To make healthier choices when dining out, review the menu in advance and select options that align with your goals. Choose grilled or baked dishes over fried ones, and ask for dressings and sauces on the side to control your intake.
Mindful Eating Matters
Practice mindful eating by giving your full attention to your meal. Avoid eating at your desk while working or multitasking. Put away your devices and focus on enjoying your food. This practice not only helps you savour your meal but also prevents mindless overeating.
Utilise Technology
Technology can be a great ally in your quest for healthy eating. There are numerous apps and websites that offer meal planning, recipe ideas, and nutrition tracking. These tools can help you make informed choices and stay on track with your health goals.
Don’t Skip Breakfast
Starting your day with a nutritious breakfast sets the tone for your eating habits throughout the day. Even if you’re in a rush, opt for quick and balanced options like overnight oats, Greek yoghurt with fruit, or a whole-grain English muffin with peanut butter.
In the whirlwind of work responsibilities, your health should never take a back seat. By incorporating these practical tips into your routine, you can make healthier decisions when it comes to eating while on the job. Remember, small changes can add up to significant improvements in your overall well-being. With a little planning and determination, you can conquer the challenge of eating well in a hurry and set the foundation for a healthier, more productive work life.
For more practical tips for your workplace, take a look at our Health in a Hurry workshop!
