English
You get up just in time to get to work and go out without breakfast; you start your work day and after a while you start to feel hungry, and the packet of chocolate chip cookies is a good option; It is time to eat and since you have not prepared something, you go out to the restaurant or buy something prepared; in the middle of the afternoon you buy a bag of potato chips and a juice …
All these gestures, when they occur constantly, can be a symptom of an unhealthy diet and have a negative impact on your health and your productivity in the workplace.
Companies can – and should – do a lot to promote healthy work environments, since it is less expensive to invest in these types of measures than to deal with sick leave caused by places and habits that are not very beneficial to health. But we also have the responsibility to take care of our body.
Here are some tips for healthy eating at the office that, if you put into practice with a little perseverance and willpower, will improve your physical and emotional state:
- Eat breakfast before leaving home
We know it but we ignore it: breakfast is the most important meal of the day . A healthy breakfast prevents the risk of obesity and overweight problems , helps preserve muscle mass by providing us with energy from the first hours of the day, keeps the metabolism active and makes us arrive less hungry at the next meal, and improves performance and concentration . Ideally, this intake should have a slow assimilation carbohydrate source -such as bread-, a protein source -which could be some dairy, such as a glass of milk or yogurt- and some fruit. - Always have water at hand
The human body is made up of more than two thirds of water, so this liquid is vital for our proper functioning; It keeps us hydrated, allows the absorption of nutrients, facilitates blood flow, improves digestive function … Surely most of the time you arrive at the end of the day without having drunk practically anything. Having a glass or bottle of water on our desk and in sight will make us more inclined to take a sip from time to time and thus drink more. - Eat something in the middle of the morning
To avoid arriving at lunchtime with an enormous hunger that would make us eat more food than necessary, it is advisable to take a short break in the middle of the morning to eat something , such as fruit, yogurt or a handful of nuts. A good idea may be to buy 5 fruits at the beginning of the week and eat one each day. - Cut back on caffeine
It’s a classic in the office to get up every now and then for coffee. That’s fine, because we disconnect from work for a moment, rest our eyes and stretch our legs a bit, but it can also cause us to consume more caffeine than is convenient for us. This substance can cause digestive problems, nervousness, tachycardia … Also, if we like sweet, we are increasing our sugar intake. Try to substitute one of the cups you drink during the day for an infusion , much more beneficial to your health, or at least for decaffeinated coffee. - Take the tupper from home Between fatigue and lack of time, we find it difficult to find the time to prepare food to take to work and we choose to eat out or buy something prepared. In this way we have less control over the portions and the type of food we eat, in addition to the fact that in many cases the food has more fat and salt. Try to find a time each night to prepare lunch the next day; You can opt for simple preparations and follow the rule of the plate -half a plate of vegetables and vegetables, a quarter of farinaceous (bread, pasta, rice …) and a quarter of proteins (meat, fish or egg) – to maintain the balanced servings. And for dessert, a fruit or a yogurt.
- After eating, take a walk.
Even if you eat inside the office, when you have finished your lunch, try to go outside for a few minutes and take a little walk. It will help you digest, clear your mind and relax you to resume the rest of the day with energy . - Learn to say “no”
Although sometimes it costs, learning to say “no” when you are offered a cookie, potato chips or candy is important, since we will avoid snacking between meals and reduce the consumption of unnecessary calories . - Eat something in the middle of the afternoon
As in the middle of the morning, save a few minutes in the middle of the afternoon for a small snack that will avoid you arriving with your stomach rumbling at dinner time . Fruit, yogurt, nuts … Keep changing to maintain a balanced diet. - Stay away from sweets …
Get rid of all the sweets that you have stored in the office, so you will avoid temptations. You can substitute them for low-calorie cereal bars or puffed rice pancakes , in case you ever get hungry. - … and vending machines They do
not usually contain healthy products – although it is true that more and more options of this type are appearing. Sugary drinks and soft drinks, fried, sweets … Try to get as little as possible to these types of machines . - Check the nutritional information of what you eat
There is no need to obsess, but it is good practice to take a look at the nutritional information that appears on the packaging of the food we buy. If we look closely, we will verify that there are cereal bars that may seem very healthy and have a high sugar content; The same goes for sugary, excessively sweet yogurts. Compare alternatives and choose the healthiest for your diet . - Chewing gum and candies to calm anxiety
Keep some sugar-free gum or candies on hand to avoid picking at other more harmful foods in times of anxiety. - Treat yourself from time to time
Following a healthy diet at the office is not a condemnation, so from time to time we can indulge in a treat , such as having a sweet breakfast or a flan for dessert. We can choose to turn a blind eye, for example, the day that a colleague brings something to eat to celebrate a special occasion, such as their birthday.
Finally, it is very important to combine a healthy diet with some physical exercise , which will allow us to be at an optimal point and give maximum performance in our day to day, both at work and in our personal life.
Source: Criteria