How to eat healthy during a busy work schedule
You can meet only a few people who would say that work helps them maintain their chosen course for a healthy lifestyle, or at least does not interfere with it.
It often doesn’t matter where or who you work with – one way or another, everyday work affects your well-being.
How to eat properly if you spend most of your time in the office?
Life “dictated” by the office style day after day creates routine habits that are not always beneficial; on the contrary, they create problems with well-being as a result.
Lots of tonic drinks. Tea, coffee, energy drinks - these drinks impair the absorption of iron and calcium from food. The norm is up to 300 mg of caffeine per day.
Lack of regular moderate physical activity. In addition to affecting bones and muscles, blood circulation, the condition of internal organs and excess weight, it also affects the absorption of nutrients.
Too long breaks between meals, dry meals, poor chewing of food due to lack of time.
These habits lead to stagnant processes in the biliary tract and to the exacerbation of chronic diseases of the gastrointestinal tract.
Fast food, fast food. The result is an “overload” of glucose at the expense of simple carbohydrates and fats. This can contribute to the development of diabetes, metabolic disorders, and excess body weight.
Excessive glucose consumption due to the myth that mental work requires additional energy.
In fact, this value is already included in the basal metabolism in the form of expenses for brain function (about 19% of the basal metabolic value).
Therefore, when setting a goal to get more energy, you can limit yourself to a regular but complete diet, without the need to replenish its carbohydrate composition.
Lack of a sufficient amount of fresh fruits, vegetables and herbs in the autumn-winter period. Because of this, a deficiency of ascorbic acid is possible.
But, fortunately, now there is a great opportunity to freeze fruits and vegetables yourself in order to regularly include them in your diet.
Lack of sunlight and constant indoor exposure can develop vitamin D deficiency.
To prevent this, you need to include fatty fish and eggs in your diet 1-2 times a week.
It seems that with the current work schedule it is difficult to adhere to proper nutrition.
However, there are basic principles that are simple to implement but have a significant impact on how you feel every day.
What to wear to work?
Of course, in cute lunchboxes. I like the options with dividers the most. This is very convenient if your container contains both lunch and several snacks. You can order them on Aliexpress. I have already given links to some options in another article.
But if you don’t like dealing with online stores, interesting boxes with dividers can now be found almost everywhere - in Ikea, Uyterra, etc.
What's on offer at work?
First snack (if desired) = depending on the density of breakfast, it can be a handful of nuts, any fruit, healthy pastries, some dried fruits, a sandwich made of whole grain bread with cottage cheese, a piece of boiled chicken, vegetables, etc. Lunch = carbs + protein + fiber. Example: buckwheat with baked chicken + vegetable salad. Second snack = mostly protein or some slow carbohydrates.
The main thing, as with the first snack, is to monitor the portion size. A snack should not be as big as lunch). If you are not losing weight, options for the first snack are suitable.
Effective ways to lose weight while working sedentarily
Each person loses weight at a different rate. The main thing is to set reasonable goals so as not to be disappointed and not give up halfway. If you spend a lot of time at work and can’t lose weight due to your busy schedule, don’t give up on the idea of staying in good shape - use the recommendations of nutrition experts:
- Start your day with a glass of warm water with honey and lemon juice. This drink is very healthy and will give you energy for the whole day. Next, prepare yourself a balanced breakfast that will help control your hunger in the coming hours of work. And this is not a cup of coffee with a donut - it’s better to eat natural yogurt with fruit and muesli. Another option is eggs and cereal with milk.
- Don't skip meals, as this bad habit can lead to slow metabolism and overeating later in the day. And even if you can’t manage 6 small meals, then at least provide yourself with three meals a day (breakfast, lunch, dinner).
- When working sedentarily, it is not recommended to eat in the canteen; it is better to take food with you from home: a large portion of salad with boiled chicken breast or turkey. To lose weight faster, it is best to season the salad with low-fat yogurt with lemon juice or vegetable oil.
- Drink plenty of water. Water is key to weight loss and is involved in hundreds of metabolic processes. Ensures the body functions at an optimal level and increases energy. Sometimes you feel hungry, but in reality you are thirsty. Drink at least 6-8 glasses of water a day to tempt your appetite and lose weight.
- Eat good quality foods and avoid those that provide empty calories (chips, candy, soda) that tend to add up quickly. Try to eat fruits and vegetables at every meal, and be sure to include protein (breast meat, lean beef, beans) and whole grains (corn, brown rice) in your daily diet.
- In your diet, focus on fat-burning foods that increase metabolism and promote weight loss. These include:
- grapefruit and other citrus fruits;
- beans and lentils;
- lean poultry, fish, cottage cheese;
- hot pepper, cumin, dill, turmeric;
- ginger;
- apples;
- strawberries, raspberries, currants, cranberries, blueberries;
- almond;
- eggs;
- Greek yogurt;
- spinach and broccoli.
To enhance the fat burning effect, all these foods are best consumed raw.
- Remove all processed foods and artificial sweeteners from your menu.
- Write down everything you eat and drink. Start counting your calories, just make sure you're eating at least 1,200 calories a day.
- As a snack at work, instead of buns and cookies, it is better to use grain bread, chopped carrots, bell peppers, nuts and dried fruits.
- Be sure to chew your food thoroughly. This will enhance your enjoyment of food and improve digestion. Research has shown that people who eat more slowly feel full faster.
- If you find that you are still not losing weight, reduce your portion sizes.
What do I eat at work?
I'm lucky. We have a separate kitchen with a refrigerator, kettle and microwave. That's why we always bring full meals with us, not sandwiches and chocolates.
I use a very convenient container with sections. I bought it in regular Uyuterra six months ago. Perhaps boxes from this collection are still sold there. My lunchbox is quite large, but I can take a lot of healthy food with me.
By the way, all 4 cups are removable. The lid is tight, 5+.
For lunch I take protein (chicken breast, lean beef) + slow carbohydrates (brown rice, buckwheat, whole grain pasta, etc.) + salad (tomatoes, cucumbers, peppers, onions, herbs). Often boiled eggs are added to dinner if there is no side dish. For snacks – apples, pears, banana, nectarines, grapes, peaches, berries, yogurt, cottage cheese, kefir. Dr.Korner bread, nuts... I eat fruits both whole and as a salad with yogurt or cottage cheese. Sometimes I make a “sandwich” from bread + cottage cheese + fruits/berries.
Well, why not cake?! Finally, the delicious strawberry has arrived??
Photo published by ?Victoria? (@viktoriafilbert) Jun 10 2020 at 10:46 PDT
For savory snacks, I like celery boats with feta cheese or an egg stuffed with avocado and herb “cream.” Very tasty and unusual... By the way, these recipes first came across in the personal menu that a nutritionist developed for me. I really liked it! The main meals, snacks, and even a shopping list were listed there. I still use many of the recipes and ideas. In case you missed my story about this experience, you can read it here on the blog.
Personally, I was attracted to the ready-made menu not only because of its efficiency, but also because I didn’t have to think about what to take with me to work. It's really very convenient and follows the principles of proper nutrition. Even at work, food should be tasty and healthy!
Distribute your daily diet in proportion to the norms of each meal
As the expert says, the most optimal distribution of food products in percentage terms is as follows:
– 20-25% – for breakfast. A mandatory meal that should never be skipped. It doesn't have to be at 7 am, you can take food with you to the office. The optimal time for breakfast is before 9.00.
– 40-45% – for lunch. For main meals, it is better to use meat, fish, poultry, eggs, legumes, adding vegetables and cereals to them.
And for snacks, use, for example, fruits and dairy products. But all this should be thought out and distributed as convenient for you.
There is no one formula for everyone.
Snacks, for example, can be different.
Fruit or pita bread with salad, cheese and tomato juice.
It depends on how you ate your main meal and how much time you have until the next one. The later you eat, the lighter the meal should be.
– 20-25% – for dinner. This is a meal that should be as easy as possible and should not take much time to prepare.
It is advisable to have dinner no later than 20.00 (4 hours before bedtime) so that the food is sufficiently digested and there is no feeling of discomfort.
– 5-20% – for snacks. Between main meals you need to have 1-2 snacks. And don't forget to drink water - it is important for metabolism.
What to drink tea with?
Oh, those office tea parties with buns that cause great harm to our figure... But such get-togethers are also a way to communicate with colleagues, so you shouldn’t completely give up tea in company at work. You just need to choose the right dessert. Nowadays you can find a lot of healthy baking recipes on the Internet! These include cheesecakes, homemade oatmeal cookies, homemade muesli bars, muffins and pancakes made from whole grain flour and other sweets. I often bring cottage cheese casserole with me. To my taste, it goes well with chicory drink.
Photo published by ?Victoria? (@viktoriafilbert) Jan 7 2020 at 10:20 PST
If you don’t want to mess with the stove and prepare special desserts at home, then good dark chocolate, marshmallows (without icing), marshmallows, marmalade, “live” sweets, and other delicacies without flour and yeast will help you out. Don’t forget to carefully check the ingredients of purchased sweets! Absolutely avoid cheap cakes, muffins, rolls, cookies, etc.
I hope my tips help you eat healthy at work. And don't forget to drink more clean water and take short breaks to rest!
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How to properly organize food in the office?
Healthy eating at work can and should be organized according to all the rules. With an eight-hour workday, it's easy to make a standard meal healthy.
Never skip breakfast, even if you want to sleep an extra ten minutes, because your ability to work throughout the day will depend on the correct morning meal.
Eating at work is different everywhere. In some companies, employees have to work without lunch breaks, while in others they have quick snacks several times a day.
It is important to remember that any sandwiches, cookies, candies or waffles contain carbohydrates and fats that will only harm the body. Avoid fast food at work immediately. If the office where you work regularly hosts such tea parties, then it is advisable not to attend these events at all, or simply eat fruit with tea or coffee. An orange, apple or kiwi will keep your figure and saturate the body with vitamins and microelements.
You shouldn't get carried away with coffee; many varieties of green tea have the same amount of caffeine, but tea is much healthier. When you feel thirsty, drink water, because nowadays many people suffer from dehydration.
You should try to eat according to a schedule - don’t skip breakfast, don’t move lunch, and have a snack at about the same time. If you eat according to the clock, then your body will work smoothly, as if on schedule.
Many offices have a special break for eating. If you have a choice, it is certainly better to dine in the dining room or eat food brought from home.
When eating fast food from cafes and restaurants at work, it is better not to drink cool, sweet soda, since this drink stimulates the appetite and disrupts the digestion process.
When choosing food in a cafe, pay attention to the method of preparing all dishes, sauces and side dishes. It is better to order a set lunch, which includes a first course, salad, second meat course, side dish and tea. If you tend to be overweight, it is advisable to reduce the side dish to a minimum and limit yourself to one piece of gray bread.
