Healthy Eating at Work

If you ever tried to eat healthy at work, you probably know it comes with both challenges and rewards. Employees who maintain good eating habits at work tend to feel more refreshed, energized and productive. On the other hand, employees who skip meals, overeat or otherwise develop unhealthy eating habits at work tend to gain weight, feel more stressed and be less productive. Given that we spend most of our waking hours at work, it should come as no surprise that our eating habits at work have a major impact on our overall health. What are some common challenges to healthy eating at work and how can you overcome

There’s a candy bowl, and it’s right in front of you. Consider replacing the candy bowl with a fruit bowl, and choose fruits that require little to no prep time such as apples or bananas. If you can’t replace the bowl or don’t like fruit, consider getting a bag of almonds or nuts that you can snack on whenever you’re tempted to reach out for candy. Buying larger amounts of fruits or almonds at a wholesale retailer such as Costco will help keep your cost down.

There’s no healthy option around. If you prefer to eat out, explore local eateries’ menus for healthy options such as salads, lean proteins such as fish, or whole grain sandwiches. Depending on your location, you might not have healthy and economic eating options readily available. If that is the case or if you prefer to bring your own food, get into the habit of packing your lunch. It could mean making an extra portion for dinner the night before and bringing leftovers or preparing a healthy sandwich that is quick and easy. You will feel better and also save some money along the way.

There’s no time. It is estimated that approximately 67% of American workers regularly eat lunch alone at their desks. If you’re by yourself, set aside even 15-20 minutes to eat outside or in the breakroom. Research shows that eating with co-workers can increase work performance and collaboration so see if you can invite someone to join you even once a week. That time investment will prove itself effective as you’ll be more refreshed and productive for the rest of your day.

There’s always hunger. Sure, we tend to eat when we’re hungry. But, especially in the workplace, we also tend to eat when we’re stressed, tired, overwhelmed or even simply thirsty. If you find yourself constantly reaching out for food, consider you might be eating for reasons other than hunger. The next time you crave food or empty calories, try drinking a glass of water first. If the feeling persists or you’re feeling stressed, take a short walk outside, do some deep breathing, or listen to a short guided meditation online.