Healthy nutrition – the best tips for everyday office life

Everyday office life is hectic, there is usually only a refrigerator and a microwave in the communal kitchen and the only way to get something to eat outside is the snack stand or the fast-food branch opposite. This need not be. We have the best practical tips on how you can eat healthily in the office and thus increase your performance.

Healthy nutrition in everyday office life – article overview:

  • The best practical tips: Eating healthily in everyday work
  • Preparation is everything
  • Drink, drink, drink
  • Healthy canteen food

Too fast, too irregular, often too fat and with too many carbohydrates – eating at work is often a mere supply of energy and has little to do with balance or even enjoyment. This problem is very familiar to many employees. And some feel that their behavior at work could sometimes be the cause of their bad eating habits in their free time.

As can be seen from the following statistics, only 5.9 percent of the Austrians surveyed state that they eat very healthily. It is not that difficult to pay attention to a healthy diet in everyday working life, despite the stress and rush.

Almost 10 percent of Austrians said they had a rather unhealthy diet (source: © marketagent.com / In: Statista)

The best practical tips: Eating healthily in everyday work

Meals with more than 1000 kcal cause an unpleasant feeling of fullness, impair the ability to concentrate, make you tired, and should therefore be avoided. With just a few tips, you can easily avoid typical nutritional errors in the hectic everyday office life:

Preparation is everything

Everyday working life is usually stressful and nobody wants to get up an hour earlier just to laboriously chop a fruit salad for the lunch break. It is smart who prepares the food for the next day in the evening. If it was cooked anyway, the leftovers can be taken away.

Anyone who dined in the restaurant in the evening can also ask that the leftovers be packed up. Often the amount is enough to continue eating the next day, otherwise the food can in many cases simply be stretched. For example, if you have eaten at an Asian restaurant and have some sauce and vegetables left over, you can simply cook a portion of rice at home and take it with you to the office the next day, along with the leftovers.

So much food is thrown away worldwide that nobody should be embarrassed to show a little creativity and improvisational talent and to recycle the dishes from the previous day. It is even easier if ready-made microwave rice is bought in a steamer bag. It only needs to be heated for two minutes and lunch is ready. Numerous manufacturers have now adjusted to the needs of working people and for example there are also small vegetable portions in steamer bags for the microwave.

If you boil a few potatoes the night before, you will have a wholesome and healthy lunch the next day. A salad, packaged separately from the dressing, muesli with yogurt or crunchy vegetable sticks with chive curd dip can be prepared quickly and easily the evening before and provide a refreshing change on the plate, especially in the summer months.

Drink, drink, drink

Most people can no longer hear this wisdom, but it is an essential item on this list. Only those who drink enough, preferably still water, unsweetened tea, or fruit spritzers, can expect their brain to perform at its best. This is especially true in summer. At temperatures above 30 degrees, it can be three liters a day.

Pamela Rendi-Wagner from the Ministry of Health advises reaching for the bottle or glass before the thirst is there. Older people, in particular, have to be careful to drink enough water, as they are comparatively more susceptible to circulatory problems. Anyone who notices that they all too often forgets to drink in the office’s hectic everyday life should put two to three water bottles on their desk every morning when they come to work.

The mere sight of them helps remind yourself to drink over and over again. Caffeinated and alcoholic drinks are not recommended in summer. While the latter has no place in everyday office life anyway, many people can hardly imagine doing without their beloved coffee. If the thermometer cracks the 30-degree mark, this is in the interests of your own health. Heat is already stressing the circulation, and the ups and downs during the caffeine kick intensify this stress. On the other hand, alcohol removes water from the body and is therefore also very counterproductive at hot temperatures.

Prefer light fare

As a rule, we don’t feel like burgers, fries, and co. In the summer anyway, and that’s a good thing. Hearty and greasy dishes are heavy on the stomach and also stress the organism. It is better to eat light foods in the summer. The do’s and dont’s about office snacks, as well as further tips for healthy everyday office life, are summarized in the article “Fit at the workplace.” Basically, warm meals should be placed in the evening in the summer months. At lunchtime, salads, vegetables, and fruits are the right choice. Here the Mediterranean cuisine can serve as a guide.

It is better to have many small meals than one large one

As already mentioned, the body should not be subjected to additional stress in summer, after all, it already has to struggle with the high temperatures. If you eat several small meals spread over the day instead of a few large ones, you are doing everything right and doing your organism a real favor. On the one hand, pineapple, watermelon, tomatoes, and cucumber contain a lot of liquid, on the other hand, they are also rich in potassium, an important mineral that the body loses to a greater extent in summer through increased sweating and which is therefore urgently needed. Also the avocados a fabulous food. It is relatively high in fat for a fruit, but it is the healthy unsaturated fatty acids. Avocado tastes good as a dip, with pepper, salt, and lemon, on bread or in a salad. But it can also be spooned pure.

Carbohydrates keep you fit in your head

The brain’s ability to concentrate can be maintained over a longer period of time. It needs energy supply in the form of carbohydrates because they ensure a constant blood sugar level. Sweets, on the other hand, only push it up for a short time and are therefore less recommended. Good carbohydrates are found in whole wheat pasta, brown rice, or whole-wheat bread. The latter, coated with a little cottage cheese and topped with cucumber, tomato, or radish slices, is an ideal snack between meals.

If you like it a little more spicy, sprinkle finely hooked chives or cress over it. The fresh herbs not only taste good, but they also contain lots of vitamins and can easily be grown on the balcony or the windowsill at home. Above all, cress is a fast-growing and uncomplicated source of vitamins. A small cress bed is made within a week and can be taken to the office. There it acts as a green eye-catcher on the desk, and one or the other health-conscious colleague will surely like to help themselves.

Take your time

Most of you will know it: You are sitting in the office at noon and want to eat something, but there is still so much to do while reading documents or surfing the Internet. Slow and conscious eating is not a luxury. It is essential. Whoever hastily devours everything and is already thinking about something else risks stomach pain and, in the long run, even chronic digestive problems. Therefore, it is always advisable to leave the workplace at lunchtime and have a quiet bite to eat with your colleagues or go to the next park in bright sunshine and treat yourself to a homemade healthy snack.

If you cannot leave your workplace for lunch for whatever reason under any circumstances, you should at least switch off the PC screen and turn off the phone for half an hour to enjoy lunch in peace. A little tip: If you tend to gobble, you can remind yourself to chew slowly and extensively, for example, by telling yourself that every bite is chewed at least 15 times and only then can be swallowed. In the beginning, this may take some getting used to, but over time the newly learned eating behavior becomes flesh and blood.

Healthy canteen food

All those who have a canteen in the company can consider themselves lucky. You don’t have to prepare anything, but you can consider a few things when choosing the food. Basically, cooked and steamed dishes are always preferable to fry or fried ones. Vegetables and fish, as well as potatoes, rice, or lean meat, are particularly recommended. From time to time, pasta is also ok, but without cream sauce, because it contains a lot of fat and is heavy in the stomach, which, especially in the summer months, puts an additional strain on the circulation. Tomato sauce penne has only about 320 calories, while spaghetti carbonara has 660 calories for the same amount.

Breaded schnitzels are also very fatty, which is why the natural version without breading should be preferred. Pea, lentil, or bean stew is not a typical summer meal, but it is full of fiber, which in turn is extremely filling. Fresh salad is always a good idea, for example with a topping of turkey strips or mushrooms and a slice of wholemeal bread, because it fills you up for a long time.

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