Maintaining a healthy diet while at work: useful strategies

 

Maintaining a nutritious diet while working in an office setting is essential for your wellness and effectiveness.

Here are some suggestions to help you stay on track. In the traditional 9-to-5 routine at the workplace, individuals face challenges due to the fast-paced nature of work, which can negatively impact even the most resilient individuals.

People who work at a desk while sitting for long periods of time are more likely to develop unhealthy eating habits. Based on the National Family Health Survey, approximately 10% of Indians, mainly women, consume deep-fried meals on a daily basis, with 36% doing so weekly.

In an interview with HT Lifestyle, Dr. Mukesh Batra, Founder and Chairman Emeritus at Dr. Batra’s Healthcare, shared, "The gravitational pull towards easily available, high-calorie junk food becomes an enticing escape, leading to weight gain and health issues. These dietary choices affect both productivity and overall well-being. The key lies in a crucial decision - to choose nourishment that rejuvenates rather than incapacitates."

He suggested, "A variety of nutrient-rich alternatives are readily available - nuts, seeds, Greek yogurt, colorful vegetables, juicy fruits, and wholesome whole-grain crackers, each providing sustained energy and vitality. During busy work hours, committing to drinking 3 to 4 liters of water daily can be transformative. Instead of sugary drinks, opt for the comfort of herbal teas. Additionally, by managing hunger cravings, individuals can learn that satisfaction does not equate to excess. Mindfully embracing smaller portion sizes, with the help of smaller plates and bowls, promotes moderation and prevents overindulgence. Intentionally nourishing our bodies can be an act of empowerment."

According to Dr. Diti Makhija, Director at QMS MAS, maintaining a healthy diet during office hours is crucial for your well-being and productivity. She recommended the following tips to help you stay on track:

1. Stay Hydrated: Begin your day by drinking a glass of water and make it a goal to continuously sip water throughout the day. Staying hydrated aids digestion, helps control appetite, and keeps you energized.

2. Choose Healthy Snacks: Instead of opting for unhealthy snacks, keep a small box of nutritious options within reach. Some good choices include a mix of almonds, dates, and raisins. These provide protein, fiber, and essential nutrients, keeping you satisfied.

3. Limit Caffeine Intake: While a cup of coffee or tea can provide a quick energy boost, consuming excessive caffeine can cause hyperacidity and jitters. Consider switching to healthier alternatives like herbal teas or fresh fruit juices.

4. Pack a Balanced Lunch: Whenever possible, prepare your lunch at home. Include a variety of foods from different food groups, such as lean proteins, whole grains, vegetables, and fruits. This balanced meal will provide sustained energy throughout the day.

5. Healthy Cravings: When you have cravings for snacks, opt for healthier options. Carry small packets of flavored Makhana (fox nuts) or protein bars. These choices are low in unhealthy fats and sugars and can satisfy your cravings without derailing your diet.

Remember, maintaining a healthy diet during office hours requires conscious decision-making and planning ahead. By staying hydrated, choosing wise snacks, and having a balanced lunch, you will not only enhance your productivity but also promote overall health.