It’s so easy to rush from home each morning on your way to work, without thinking about breakfast, never mind what you’ll eat throughout the rest of the day.
Before you know it, though, you’re onto your third cup of coffee, and feeling as flat as can be. How can you possibly make it through the rest of the day feeling like that?
Maybe you grab something quickly at lunch, without giving it much thought. Then, your afternoon is filled by endless snacking to make up the calorie gap, and boost your energy levels.
That’s certainly not a nice place to be in. However, it’s totally understandable, if you haven’t planned your day’s eating ahead of time.
The worst thing about this trainwreck pattern of eating, is that it contributes to feelings of stress, lethargy, and general poor health. And, you can’t even be bothered to think about eating well in a state like that.
But, you need to…
Start now, and I promise you’ll notice the benefits in your health, energy and stress levels by the end of the week.
So, what can you do to improve your work diet?
1. Don’t Skip Breakfast
Yes, you probably guessed I was going to say that! But, you have to find a way to make this advice work for you.
Whether it’s getting up 10 minutes earlier, or preparing something the night before, you need to eat breakfast in the morning.
At the very least, you should eat something on your way to work, or when you arrive at work — nuts and fruit are perfect for breakfast on the go.
2. Keep Fruit Handy
If you find it difficult to get enough fruit into your day, one of the best tips I’ve found is to place two or three pieces of fruit out on your desk.
Obviously, the aim is to eat the fruit by the end of the day, not merely admire it! :-)
That’s the best way to guilt your conscious into eating fruit over other unhealthy choices, such as office chocolates, or heading to the vending machine.
3. Get Some Fresh Air
I am so guilty of this one, sitting at my desk a lot of the day, rather than taking a break to go outside for a few minutes.
I’ve found you need to plan going out to make it work, though.
Lunch break is a good time to schedule for a short walk. And, when you plan ahead you’re less likely to keep working away at those deadlines, instead to taking the break you deserve.
Make a date with a friend for a short walk and catch up at the same time, if you find this really difficult to stick with.
4. Bring Healthy Supplies
This point is really a follow on from point two, but more specific.
Whether you make up your own snack box, or order one from a company like Lollihop in the US, or Graze in the UK, having healthy food in front of you all of the time is going to help you make the right choices when you feel peckish between meals.
It makes total sense that if you have healthier options nearby, you are going to increase your chance of eating better.
Here are a few snack suggestions:
- Small bag of nuts and seeds
- Small box of mixed bean salad
- Small bag of wholegrain breakfast cereal
- In the fridge you could have some raw veg, hummus, hard boiled eggs, cottage cheese, or some lean meat.
5. Cut Back On Coffee
There’s nothing wrong with one or two cups of coffee each day. But, if you are drinking too much of it, or you add lots of sugar each time, you need to keep an eye on your intake.
Green tea may not seem very appealing when you’re used to drinking coffee, but give it a go for a couple of weeks, and see how much better you feel.
Don’t forget to drink some water each time you have a caffeinated drink, too.
Anyway, my point is, get yourself a water bottle to carry around, so that you stay well hydrated throughout the day — no excuses!
What tips would you share for eating healthier at work?