Nine easy steps to eating healthy at work
It is not easy. It never is. Eating healthy can be quite difficult especially at the workplace when you are already burdened with long hours, marathon meetings and hectic schedules. Food can be one of the greatest temptations. Considering the fact that we consume a major percentage of our daily calorie intake at work, the question is ― do you watch what you eat?
Health and nutrition are inextricably linked. And the fact is eating better can make you more productive. Here are some simple steps which can nudge you towards a healthier lifestyle.
Say no to junk food. This is the toughest, but there is no way out. It has to go. No chips, samosas, deep fried pakoras. They have no nutritional value and empty calories, lots of them.
Eat on time. Following a routine is being kinder to your body, so stop taking it for granted and be nice. It helps you improve metabolism and prevents overeating later.
Try and bring home food for lunch. It is cumbersome but worth it. All it needs is a little planning in advance. Cook extra dinner and bring the leftovers. Make a quick sandwich- bread, with cucumbers and tomatoes. A simple sandwich is better than ordering in greasy food.
Keep snacks handy, but choose them wisely. When hunger strikes reach for almonds and walnuts or munch on an apple or some salad. There are so many low fat options like bhel, dhokla, a bowl of dahi, an orange…use your imagination and find things you like.
Drink water, lots of it and at regular intervals. Water keeps you hydrated and energised. It reduces stress and will help you think clearly.
Resist the temptation to dig into everything that comes along the way. When was the last time you were offered an apple at a meeting? My guess is never. Biscuits and samosas are more likely to be passed around. Try and say no. I am not asking you to refuse all the good stuff. Of course have a slice of the office birthday cake, but then don’t reach for the biggest piece!
Indulge every once in a while, but then always be careful of what you eat. You are not on a diet! Go out of a meal with your colleagues but choose grills instead of deep fried dishes, try and include vegetables. Say yes to dessert, but not every time.
Don’t miss breakfast. It is the most important meal of the day and for a good reason. Those who eat breakfast are more likely to choose healthier options through the day.
Get a good night’s sleep. This may sound odd, but if you have slept well, you will not be overtired the next day and the chances are that you will not reach out for mindless cups of coffee and food to keep energy levels up. Eat healthy at work and sure enough your productivity will soar.
Amar Kumar is a Reiki Grand Master based in Kolkata. For more details, visit www.reikikendra.com.