Are you careful about eating right at work?

Eating at work is crucial, and by properly planning healthy meals, we can maintain high levels of energy, productivity throughout the working day and well-being during working hours.

It often happens that due to the fast pace of work and lack of time, we reach for unhealthy snacks or skip meals, which can negatively affect our well-being and efficiency.

A balanced diet can prevent fatigue, improve concentration and support general health.

1. Planning meals in advance

• Preparing meals at home: If you prepare your lunch at home, you have control over the quality of the ingredients. Prepare healthy dishes such as salads, pasta with vegetables, chicken or fish fillets and bring them to work.
• Healthy snacks: In addition to main meals, prepare snacks such as nuts, fruit, yogurt, raw vegetables with hummus or rice crackers. These snacks can help you avoid unhealthy snacking from vending machines.

2. A balanced meal

• Inclusion of protein: Protein is key to sustaining energy throughout the day. Include lean meat (chicken, turkey), fish, eggs, legumes (lentils, chickpeas) or plant-based proteins such as tofu and tempeh in your meal.
• Whole carbohydrates: Instead of processed carbohydrates (eg white bread, pasta), choose whole grains such as whole grain bread, brown rice or quinoa. These carbohydrates will give you longer and more stable energy.
• Healthy fats: Nuts, avocados, olive oil and fatty fish (salmon, sardines) are excellent sources of healthy fats to include in your meal.
• Vegetables and fruits: Make sure that the meal is rich in vegetables, as this is the key to well-being and energy. Fruit is an excellent source of vitamins and fast natural sugars for refreshment.

3. Drink enough fluids

• Water: Always have a bottle of water handy in the office. It is recommended to drink at least 1.5 to 2 liters of water per day. Water helps keep you hydrated, prevents headaches and fatigue.
• Coffee in moderation: Although coffee increases concentration, excessive drinking can lead to nervousness and fatigue later in the day. It is recommended to limit intake to 1-2 cups per day.

4. Regular meals

• Don’t skip meals: Regular meals (breakfast, lunch and maybe a small snack) are key to maintaining energy levels throughout the work day. Skipping meals can lead to low energy, irritability and overeating later in the day.
• Snack during work: Instead of one big meal, try eating smaller and more frequent meals. This can help keep energy levels steady and prevent sleepiness after a large meal.

5. Avoid junk food

• Avoid fast food: Although it may seem convenient, fast food will not provide you with long-lasting energy. It often contains too much salt, sugar and unhealthy fats.
• Limit sugary snacks: Sugary snacks such as chocolate bars, donuts or sugary drinks can cause a quick spike in energy followed by a sharp drop, leading to fatigue.

6. Healthy lunch ideas

• Salads with proteins: Prepare a mixed salad of leafy greens, avocado, chicken, eggs or tuna and enrich it with healthy fats such as nuts or olive oil.
• Pasta or quinoa with vegetables: Combine whole grain pasta or quinoa with various vegetables (zucchini, tomatoes, peppers) and any protein source.
• Sandwiches with vegetables and proteins: Wholemeal bread stuffed with lean meat, avocado, lettuce and tomato is a great and filling meal

7. Movement during work

• Short movement breaks: Take time for short breaks where you can stand up, walk around or do some exercise. Physical activity helps digestion and preserves energy.