10 Tips&Tricks for a Healthy Eating Schedule During the Working Day

Let’s face it, life has become very busy and spare time is quickly becoming extinct for most of us and eating schedule is very often one of our last problems.

This is one of the main factors causing nutrition and weight problems around the world. You might also be one of those people with a messed-up eating schedule because you forget to eat during the day because of work.

Usually, the morning starts with a quick breakfast. At lunch, you will grab the nearest food at hand plus some snacks like chocolate bars, chips, soda etc. When going home, you might be thinking of cooking something tasty and healthy, but by the time you arrive home, you lack the energy to do so. Even if you have some energy left in you, your stomach is telling you that you cannot wait that long. So, you just stop at your take-out place or fast food restaurant. If you decide to go to a restaurant for dinner, you will add a couple of alcoholic drinks while waiting for your dinner and you will order a lot because you feel very hungry.

This chaotic program and lack of a clear eating schedule will make you consume a lot more calories than you need. You will eat less at breakfast and more at dinner – increasing your chances of gaining more weight.

The key to avoiding this program is to control your eating during the day. Remember that breakfast should be the most important meal of the day as you have the entire day to burn and consume calories. Beginning with breakfast and finishing with dinner, you must eat smaller portions and “lighter” food.

Make a decision if you want to lose weight – make sure you eat regular meals during the day.

Here are some tips and tricks that might help you maintain a healthy eating schedule during the day:

1. Never skip breakfast if you want a healthy eating schedule

If you are late for work, just pack something to eat at the office – this will give you the energy needed to start a new day.

2. Take a delicious and flavored lunch with you to work

Include fresh vegetables and fruits to make it more exciting. If you can’t prepare it at home, just stop at your local store on the way to the office and grab something (it takes 5 minutes tops to prepare a salad at the office if you have what you need).

3. Always store some fresh vegetables and fruits in the office fridge

These will be the perfect office snack for you. Adding some nuts and seeds will do wonders for the taste and for reducing your hunger. Be careful to use a proper food container (airtight, spill-proof).

4. Avoid office food corners or vending machines with unhealthy food or snacks

Just the sight of a chocolate bar can be very tempting.

5. Be careful what you select for your office meal

It should be something you are not ashamed to eat in front of your colleagues and something that will not make them fell uncomfortable (so don’t use to much garlic, avoid flavored popcorn etc.).

6. Eat smaller portions

Avoid bringing large portions of food to the office.

7. Avoid drinking coffee, tea and sodas in excess

I agree that sometimes a cup of coffee can do wonders for those long and stressful working days, but excessive consumption will do you more bad than good. Also, avoid drinking too much tea, which will decrease the absorption of iron (it is estimated that drinking a cup of tea with your lunch will decrease iron absorption by 30-60%). Use honey as sweetener for your drinks – avoid sugar.

8. Plan to eat out once or twice a week as this can be a powerful motivational factor

Remember to analyze the menu before going out so that you know what to eat, the size of portions etc. (you wouldn’t want to ruin your entire week plan with just one visit to a restaurant). This is also help you feel less isolated if your coworkers are always going out for lunch. Also, finding some colleagues with the same interest will do you a lot of good as it’s easier to stay motivated and keep the healthy eating schedule if you are not alone.

9. Avoid eating at your desk

If you are distracted while eating, you will eat more than you need most of the time. Try to focus on what you eat and to really savor your food. Also bear in mind that when you eat at your desk, you risk spilling drinks on your computer or documents and you might also upset your colleagues with the noise and smell.

10. Drink water

You have to drink a least 8 glasses of water per day (2 liters). Drinking water will also help reduce hunger.

Just try to have a continuous preoccupation towards what you eat and when you eat. A little planning will help you improve your health and reduce your weight, if you spend more time at the office than you do at home. A healthy eating schedule is a must if health and weight are of interest for you.

4 thoughts on “10 Tips&Tricks for a Healthy Eating Schedule During the Working Day

  • August 2, 2011 at 10:31 PM

    It’s important to get up from your desk during the day, and lunch time is the perfect excuse. Weather permitting, why not eat outside and get some sun and fresh air? Eating at your desk means it is easier to get distracted, meaning your aren’t paying attention to what you’re eating.

  • August 11, 2011 at 10:14 PM

    I don’t bring food to my office, but I love your idea about avoiding eating at the desk. Even worse, people who eat at their desk usually eat microwavable processed food which is not exactly good for health. It is better to get your mind off work and enjoy some healthy food.

    Also, I have found that snacking on veggie or fruit will help you avoid unhealthy snacks from the vending machine. So your tip about eating vegetables and fruits from the office fridge (3rd tip) will really help you avoid the temptation of vending machine (4th tip). There are times I felt full from a fruit that I did not want to eat the donuts laying around at my office.

  • December 2, 2011 at 5:27 PM

    I think that in our generation even those who still goes to school sometimes can’t find any spare time anymore.


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