Expert Tips for Nutritious and Healthy Office Snacking and Wellness.
In the fast-paced world of work, maintaining a healthy lifestyle often takes a backseat. Choosing what we eat and how we nourish our bodies can greatly affect our well-being and productivity. In this blog, we will share tips from dietitians and wellness experts.
These tips will help you improve your health at work.
Stay Hydrated, Stay Energised:
Dietitian Tip: Adequate hydration is crucial for overall health and productivity. Water supports cognitive function and helps maintain energy levels throughout the day.
Aim to drink at least eight glasses of water daily. Did you know that our brains are about 73% water? Staying hydrated not only quenches your thirst but also gives your brain the H2O it needs to stay sharp and focused, boosting your overall productivity!
Practical Tip: Keep a reusable water bottle on your desk as a constant reminder to stay hydrated. Set alarms or use smartphone apps to prompt regular water breaks.
Mindful Snacking for Enhanced Productivity:
Dietitian Tip: Opt for nutrient-dense office snacks to keep your energy levels steady and prevent mid-afternoon crashes. Incorporate fruits, nuts, or yogurt into your snack choices.
Practical Tip: Pre-pack or order small portions of healthy office snacks and keep them at your desk on in the communal office kitchen. This helps curb unhealthy cravings and ensures you have nourishing options readily available. Many office snacks tend to be high in calories, often due to the prevalence of vending machines and readily available processed snacks, but this might just be your reminder to ask your supplier to consider healthy office snacks for your next order.
Balanced Meals, Balanced Day:
Dietitian Tip: Strive for balanced meals that include a mix of protein, carbohydrates, and healthy fats. This combination provides sustained energy and supports overall health.
Practical Tip: Plan your meals ahead of time and bring homemade lunches to work, and don’t rely only surviving the day on office snacks only. By cooking ahead of time, it allows you to control the ingredients and ensures a well-rounded, nutritious meal.
People know BBC Good Food for its reliable and diverse recipes. They have a specific section for packed lunches, which includes nutritious options. Grilled chicken, avocado wraps, salmon or quinoa bowls are just a few ideas that come to mind when we think about healthy food.
Cutting Back on Sugary Drinks:
Dietitian Tip: Limit your intake of sugary beverages such as sodas and high-calorie coffee drinks. These can contribute to excessive calorie consumption and energy crashes.
Practical Tip: Choose water, herbal tea, or black coffee as healthier alternatives. Experiment with infusing water with fruits or herbs for added flavour.
In recent years, the beverage market has seen a surge in healthier options from innovative start-ups. These brands offer unique choices like infused waters with fruit and herbs, and cold brew teas in various flavours. From aloe vera drinks to probiotic-rich kombucha, these emerging brands prioritise natural ingredients and reduced sugars, reflecting a growing trend towards mindful beverage choices. These are just a few of our healthy office snack and office beverage ideas.
Move, Stretch, Thrive:
Dietitian Tip: Combat sedentary behaviour by incorporating short breaks for movement and stretching. This helps improve circulation and prevents stiffness.
Practical Tip: Set a timer to remind yourself to stand up, stretch, or take a short walk around the office every hour. Preventing eye strain and staying healthy at work doesn’t need a gym membership or attracting attention to yourself. You can seamlessly incorporate simple exercises into your work routine without raising eyebrows. Try these discreet office-friendly exercises:
· 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds. This reduces eye strain caused by prolonged screen time.
· Neck Rolls: Slowly roll your neck in both directions to release tension.
· Shoulder Shrugs: Lift your shoulders towards your ears, hold briefly, and release.
· Lap around the Office: Use your timer to prompt a short stroll around the office to stretch your legs.
Incorporating healthy habits into your work routine doesn’t have to be overwhelming. By following the advice of dietitians and implementing practical strategies, you can fuel your success at the workplace. Remember, small, consistent changes add over time, contributing to improved well-being and sustained productivity. Prioritise your health and watch as it positively influences all aspects of your professional and personal life.
Here’s to a healthier and more vibrant workday with nutritious office snacks and smart wellness choices!