Top 10 Tips for Eating Healthy on the Job

November 7, 2022


Give your body the fuel it needs for peak performance. Here are 10 easy tips that can help you accomplish your goal of staying healthy in the workplace.

1. Start with a Protein-Packed Breakfast

The food we eat is converted into glucose, which gives our brains and bodies energy for the long day ahead. Some foods release glucose faster than others, leading to a burst of energy that’s followed by rapid depletion of energy. Eat a protein-packed breakfast to start your day off right, avoiding the temptation of sugary snacks before lunch.

2. Plan Ahead

Don’t wait until you are hungry to decide what to eat.  Plan ahead!

Educate yourself about the nutritional value of different foods, too. For example, eggs, bananas, and apples can all provide the energy you need to make it through a long day at the office!

3. Leave Your Desk

It’s tempting to stay at your desk for lunch, especially when you have a lot of work to do, but if you’re eating while you work, you’re not concentrating on what or how much you are eating.

It’s also a good idea to get your body moving during this time to help clear your head and increase circulation.

4. Drink Water

There are a lot of health benefits to drinking enough water every day, including aiding digestion and suppressing one’s appetite. Having a goal of drinking at least eight glasses a day will also help brain function and help other organs function properly.

Avoid sugary drinks or too many caffeinated beverages during the day, which could cause afternoon energy crashes and impact your sleep later on.

5. Meal Prep

Explore healthy lunch ideas and develop a work meal plan each weekend. Meal prepping can save you valuable time and money. Making lunches in bulk, and even freezing some extras if needed, will help you on those weeks where your time is short.

6. Have a Backup Plan

If you don’t have time to pack lunch, have a backup plan. Look into nearby restaurants that offer healthy options. You can choose a salad bar or nutritious wrap over a fast-food burger.

7. Snack Smart

Prepare a work snack kit ahead of time. Planning healthy snacks can help you avoid unhealthy items in the vending machine and help regulate your blood sugars.

 Your healthy snack kit could include:

  • Dry roasted almonds
  • Nonfat Greek yogurt with berries
  • Air popped popcorn
  • Apple slices with peanut butter
  • Vegetables and hummus
  • Hard-boiled eggs
  • Dried fruit without added sugar

8. Buy Pre-Chopped

You don’t have to make everything from scratch. To streamline your meal prepping, buy vegetables pre-chopped or an already-made rotisserie chicken.

9. Control Portions

Eating small meals, every 2 to 3 hours, throughout the day helps regulate your blood sugars and prevent the common afternoon crashes, reducing the need for a late caffeine pick-me-up. Keep your portions small when meal prepping, preventing unintentional overeating.

Also, make sure you’re eating balanced meals that include protein, healthy carbs, and healthy fats.

10. Say “No Thank You”

If everyone at the office wants to go out for Chinese or brings in donuts to those morning meetings; remember, it’s okay to say, “No thank you.” Otherwise, you might overdo it by going out and indulging on junk too often.

Eat Up: Start Using These Lunch Work Healthy Eating Tips Today

Eating right can boost your productivity and energy levels. Use these lunch work healthy eating tips to make smarter choices. Preparing your meals ahead of time can help you avoid indulging on sugary options in the future.

Looking for more ways to boost your productivity? We can help you strategize.

Get in touch with our team today to learn more.