Healthy and Tasty Foods to Keep Energised at Work

man holding vegetable and fruits

If you’re not sure what to eat at work, there are some simple tips to help you make the most of your time. Plan ahead, bring your lunch from home, cut back on caffeine, and snack wisely. All these strategies will help you keep yourself healthy and energized. So, how do you keep your office lunches healthy and tasty? We’ll look at the three tips below. Then, try them out for yourself!

vegan food in sustainable bag

Plan ahead

One way to eat healthier at work is to plan ahead. Before starting, assess your current health status and set a healthy eating goal. Once you have an idea of your daily goals, simplify your meal planning and keep a healthy snack and water bottle on hand. Eating healthy at work will pay off in the long run. Try one new recipe for breakfast each week. By planning ahead, you’ll be less likely to reach for the bag of chips or the cake.

Planning ahead to eat healthy at work starts by calculating how much food you’ll need for the day. Aim for at least two servings of fruit and vegetables, and a cup of wholegrain or low-fat milk or yogurt. Include protein – this can be in the form of meat, fish, tofu, pulses, or eggs – and healthy carbohydrates. One or two serves of dairy is also necessary, but go for reduced-fat dairy.

Bring your own lunch

One of the biggest benefits of packing your lunch is the convenience. No longer are you stuck waiting in line for a slice of pizza, or slathering on extra butter on your cheeseburger. Instead, you can spend your lunchtime relaxing and enjoying your food, instead of rushing to the nearest fast-food joint. Plus, you’ll have more time to complete your projects. Adding a few extra vegetables to your lunch is a great way to pack more veggies and protein.

Adding some lean protein to your lunch will keep you satisfied and focussed throughout the day. Healthy fats, such as olives and avocados, add flavor and control hunger cravings throughout the day. Regardless of your personal preferences, you can find a tasty lunch that fits your taste buds and your schedule. No matter which option you choose, you’ll be happy you packed a healthy lunch!

Cut down on caffeine

To help curb your caffeine habit, it’s helpful to analyze your daily consumption. While sodas and coffee are the most obvious sources, don’t overlook energy drinks. The caffeine content of these beverages may surprise you. Other sources of caffeine include gum and common over-the-counter medications. It’s important to know how much caffeine you consume, when you’re consuming it, and how much you should limit.

While caffeine is an excellent stimulant, it’s also known to make you twitchy, distracted, and even paranoid. To combat the negative effects of too much caffeine, try to replace your daily cup of Joe with a glass of water or an apple. Both have been proven to boost alertness and concentration. So if you’re a coffee drinker, cut down on caffeine at work. Try these tips and you’ll be on your way to a healthier life!

Snack smart

There are several ways to snack smart at work and stay healthy. Choose whole foods to increase your protein and good fats. Also, look for a snack with a little crunch. A healthy snack should keep you full for an hour or more. If you don’t feel satisfied after a snack, increase your portion size or drink more water. Experiment with different snacks and see which ones are most satisfying to you.

While there are several ways to stay away from the fridge while at work, some studies have shown that snacking at work is much more likely than at home. Keeping a few healthy snacks on hand can prevent frequent trips to the vending machine. Healthy snacks include fresh or dried fruit, nuts, protein bars, vegetables, and fat-free yogurt. You may also want to keep your work area away from the kitchen.

Plan your meal times

If you’re working irregular hours, plan your meals accordingly. You should avoid large meals in the middle of the night and instead make sure you eat a small snack or meal before going to work. To eat healthy, follow a routine: eat a small breakfast before you start your day, a large lunch in the morning, and a full dinner before you leave for the day. This way, you’ll avoid overeating at mealtimes.

Try eating breakfast within an hour of waking up, and then eat lunch between noon and three hours later. If you can’t manage a large lunch, plan a snack in between. This should contain a good amount of protein and carbohydrates, such as an apple with low-fat cheese. If you can’t avoid snacking throughout the day, choose whole fruit instead of fruit juice. Avoid sweetened beverages, especially those with artificial sweeteners.

Avoid eating on the go

The biggest temptation to eat while working is easy access to food. This temptation is especially strong if you’re working in a kitchen. Even though small healthy snacks are fine, you may find that you want to munch on something more throughout the day. If possible, set up your workstation in a different room to avoid temptation. Alternatively, you could take your lunch in your car or take a break at lunchtime and eat in the office.

silhouette of a man on top of mountain