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Healthy Eating For Work

Lots of fruit and vegetables, little meat, and hardly any sweets and alcohol: We know how to eat healthily in theory. But in everyday life, we ​​often do not implement this. Who can chop fresh salads or prepare delicious pan-fried vegetables during the day when all you can find on the way are chip shops or don’t have time to eat? 

Regular meals are the exception in many professions – from surgical staff to shift workers or truck drivers. Many offices also have neither a canteen nor a kitchen. Nevertheless: If it is somehow possible – plan regular meals. We have put together general tips for you for day-to-day work and various professional situations.

Drink Appropriately In The Office

Usually, the first way in the office in the morning is to the coffee machine. For many people, coffee remains the only drink they can drink throughout the day. It would help if you avoided this. Although coffee and black tea can be included in the fluid balance, it should not be more than four cups or two mugs a day.

In total, you should drink at least 1.5 liters of fluids per day to prevent fatigue, difficulty concentrating, headaches, and reduced performance. Those who rush from appointment to appointment often forget to drink. This is how you manage to drink more and, above all, the right thing:

  • Put a bottle of mineral water on the desk within sight and fill a glass with it regularly.
  • Drink a glass of water with every meal – whether in the office, canteen, or away from home.
  • Alternatively, you can mix a juice spritzer: this should consist of one-third juice and two-thirds water.
  • Unsweetened fruit and herbal tea can be a pleasant change in winter and summer, such as ice tea.

The Little Hunger In Between

Too many appointments, high time pressure, and constant hectic pace often lead to physical and mental performance losses. Therefore, short breaks, a few minutes of exercise in the fresh air, and of course, the right snack should not be missing to get through the day in a balanced way. A small snack such as some fruit or vegetables, a yogurt, or a small sandwich is best suited for this. You remain efficient and avoid food cravings.

I Am Eating Healthy In The Canteen

  • Salads: Choose a salad as a side each day. Once a week, a large salad plate is an excellent alternative to the warm main course. You can best make the dressing yourself from vinegar and high-quality oil. Ready-made sauces with yogurt or cream often contain a lot of fat.
  • Main course: Avoid French fries and croquettes and prefer potatoes, rice, or whole meal pasta for the introductory period. Eat vegetables every day! Try to avoid breaded meat and eat fish once or twice a week.
  • Dessert: Instead of chocolate pudding and cake, you can have a quark dish or a fruit salad.

Lunch Break Without A Canteen

If you have to provide yourself with meals throughout the day, you should also make sure that you have variety. Because eating a sausage sandwich every day for lunch will not satisfy anyone in the long run.

  • Provide yourself with enough fresh fruit and vegetables. Varieties that are safe to transport, such as apples, cocktail tomatoes, grapes, carrots, or kohlrabi, are well suited.
  • Fill bread and sandwiches imaginatively. Vegetarian spreads, pesto, or cream cheese are good alternatives to butter and margarine.
  • Prepare a more significant amount of food the day before and take a portion of salad to the office, for example. If there is a microwave, you can also quickly warm up a meal.
  • Milk and milk products provide energy and essential calcium. So don’t forget yogurt, cheese, or whey on your menu.

Emergency Tips For Healthy Eating On The Go

Who does not know this: There is not always the opportunity to eat the right thing regularly on business trips. With a few tips, you can also eat well and tasty on the go: 

  • Do not starve all day; this inevitably leads to cravings in the evening. If you don’t have time for hot meals, eat muesli, fruit, whole meal sandwiches, and salads whenever possible. These provide energy and vitamins.
  • If it has to be fast food, prefer whole meal sandwiches or doner kebabs. Avoid ready-made pizza, currywurst, and French fries, as these usually contain a lot of fat.
  • Dried fruit, nuts, or muesli bars are suitable for in-between hunger pangs. But beware: these are also high in calories.
  • Many retailers now also offer freshly cut fruit or fruit juices on the go – for example, at train stations.


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