Being busy with work doesn’t mean needing to let our nutrition go. If anything, it’s more important than ever to fuel our minds and bodies well for an energetic and positive day at work. Whether you’re in an office or working from home, show up as the best version of yourself using our three easy steps to eat healthy at work.
1. Get organised
Our biggest tip to eat healthy at work is to meal plan. It’s really easy to fall into the habit of flying by the seat of your pants. You tell yourself you’ll go to the shops later, but you end up having to work late, or you’re feeling too tired. A few days like this, and suddenly you find yourself ordering takeaway more regularly than you’d like.
Meal planning will ensure you’re organised and prepared ahead of time. It will save you time and energy because not only do you know exactly what you’ll be eating for every meal and snack, but your ingredients will also all be there ready to go.
Planning for your meals and snacks also mean that you’re only shopping for what you need. The excessive biscuits, lollies and chocolates are less likely to find their way into your basket. When you know exactly what you’re looking for, you can make your way through the aisles efficiently with fewer distractions.
2. Nail your balance of elements
Make sure you’re including our five essential elements of a healthy meal to every meal. These basics make it easy to assemble creatives eats and they will help to support your wellbeing. They are:
- Colourful fruit and veggies
- Quality protein, such as legumes, eggs, fish, seafood, lean meat and poultry
- Nutritious carbohydrates including oats, brown rice, potatoes, sweet potatoes, bulgar wheat, freekeh, quinoa, and wholegrain pasta, bread and cereal.
- Healthy fats like extra-virgin olive oil, avocado, olives, nuts and seeds
- A sprinkle of something tasty; we love guacamole, hummus, sun-dried tomatoes, feta and halloumi.
3. Have healthy snacks on hand to eat healthy at work
And finally, for many of us, snacking is inevitable. It can also be emotional (learn how to stop stress eating at work), a form of procrastination, or just the temptation of having food nearby. We don’t know about you, but when we have those yummy not-so-nourishing options hanging around, we’re probably going to eat them.
Arm yourself with healthy and nutrient-dense options. Buy things like fruit, nuts, natural yoghurt, smoothie ingredients, veggie sticks, homemade muesli bars or snack balls.
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