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5 Tips for Eating Healthy When You’re Working From Home

healthy meal when working from home

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At home, it's easy to walk to the fridge and open the door to eat something every time you are hungry. Or do you recognize while you are in a zoom meeting or call eating a bag of chips or cookies, especially the chocolate chips cookies? On the other hand, you are caught up in work or back-to-back meetings that you didn't eat anything at all. Eating healthy is a challenge.

When we walk downstairs, we open our laptop and immediately start working, then you soon forget your breakfast. If there are no colleagues around, don't step away from your desk during lunch. Working from home and structuring your meals is a challenge. However, our goal is to keep you healthy and productive when you work from home. Here are 5 tips for eating healthy when you are working from home. 

Tips for Eating healthy

1)  Avoid working in the kitchen or close to the kitchen.

The closer you are to the kitchen, the more tempting it is to grab a snack. If you have designated working space, the fridge is out of your sight. We understand that not everyone has a designated working space far from the kitchen.

Don't make yourself harder than it already is.


2) Plan your snack and lunchtime.

If you notice you eat a lot behind your desk a daily scheduled routine could help. Eating on a schedule will allow proper digestion of your food, which will result in you having a good comfortable feeling. If you eat when you're hungry, your brain will lag your stomach for 10-20 minutes. This means when you think you are 80% full your stomach is 100% actually full, so we are overeating ourselves. If you try to eat at a designated time every day, you control how much you eat and what you eat.

3) Drink enough water.

Before you think you are hungry, try to drink a glass of water and see if you are still hungry. Most of the time we think we are hungry, instead, we are actually thirsty. Confusing these two powerful cravings may cause you to consume more than you need. On the other hand, we do eat because we are bored. Try to drink plenty of water, this is good for your cravings but also the best prevention for headaches and fatigue.

4) A little help.

If you don't like cooking or food prepping, globally many healthy food delivery services are not only delicious but bring these healthy veggies and meals right to your doorstep. There are different options for more protein meals or vegetarian options. It's important to find a delivery service with fresh vegetables and ingredients.

5) When you are hungry, snack healthy!

Healthy food can be tasty if you use the right ingredients and cook smartly.  Try to use fresh ingredients and season them with herbs and species. If you need some healthy and easy ideas, think about; Dark Chocolate, Avocado, Pistachios, Mango, Banana pancakes, Home-made Popcorn, Hummus with cucumber, Sweet potato fries out of the oven, Yogurt with Honey, or an Apple with Peanut butter. The next time you’re craving something tasty, opt for one of the healthy food options.

yogurt with nuts and seeds

How can Fit for Work help?

To learn more about setting up or managing an ergonomics programme that supports staff working from home or in the office or support with staying legally compliant, you can reach out to Fit for Work. For more information on our Ergonomics Self-Assessment and Education Tool, contact us.