Office work can really affect a person’s health. A desk job gives you a lifestyle of sitting in front of a computer for eight hours at least. It’s very tempting to skip lunch and to stress-eat on chips and candy when you’re racing against an approaching deadline.

The combined lack of exercise, unhealthy diet and stress makes office employees exposed to many health risks like heart disease, acidity, and obesity. That’s why it wouldn’t hurt to make your eating habits at work healthier.


Here are few easy tips to help you get started:


1. Water, please

This is the most fundamental rule of all. Drinking at least eight glasses of water a day ensures that you will stay hydrated. Water is necessary to break down food and facilitate processes in the body. Always keep a tumbler or a bottle of water nearby so you can take a sip.

ALSO READ: 10 Refreshing Flavored Water Recipes To Keep You Hydrated


2. Avoid the sweets

Munching on candy while you work is a common unhealthy eating practice. It does give you energy and comfort, but it also increases your sugar levels and makes you more prone to throat infections. And since you will be eating candy as you work on your desk, it’s harder to keep track of how much you’ve consumed. You might end up eating more candy than you intended to. One or two bites of chocolate is all right, but it’s better to eat a regular snack, like sweet potato or banana chips.


3. Lessen the caffeine

One cup of coffee is often enough to get you going. However, too much coffee can lead to gastric acidity, especially if you drink it on an empty stomach. If you need a drink, water would be better. But if water is too bland for you, you can try other beverages that suit your taste buds like tea, juice, or infused water. It would be even healthier if you don’t drink the same beverage all the time.

Drinking a different kind of juice every day is more appetizing and will make sure your body receives an assortment of vitamins. Bring a strawberry smoothie, or dare to try out a kale one.

ALSO READ: 5 Healthy Alternatives To Coffee You’ll Love


4. Pack your leftovers

If you want to skip the hassle of planning and finding a snack, you can bring leftover food at home to the office. Eating healthy at work doesn’t have to be expensive, and bringing leftovers saves you money. You can also start preparing extra portions at home so you can bring some to work like sandwiches and salads.


5. Choose snacks wisely

The bulk of eating healthy at work involves snacks. Instead of the usual bag of chips, choose a different snack. Variation is important when choosing snacks. Replace junk food with nuts like pistachios, peanuts, and almonds. Pick the unsalted ones to avoid having high salt content in your blood.

Fruits are always recommended — and they’re more appetizing when you’re hungry. You’d be surprised at how sweet and filling they are. Other snacks that you can eat at work are unbuttered and unsalted popcorn, yogurt, mashed potatoes, bread, biscuits, and pre-cut vegetables like carrot and celery sticks.

ALSO READ: Secrets To Smart And Healthy Snacking


6. A big lunch is no longer necessary

The beauty of eating snacks is you are compelled to eat less during your lunchtime. Eating a big meal in one sitting increases the risk of your waistline expanding, as well as suffering from heartburn. Eat snacks on your break to avoid eating more in one sitting. Apply the rule of variation in picking your lunch. Alternate between pork, chicken, beef, and fish.

As much as possible, avoid having your lunch or snack on your desk since this would mean not getting up and changing your position. Your attention will also be on your work and not on your meal. You deserve to enjoy your food! So, plan ahead to make sure that you will have healthy snacks at work.


What are your healthy eating at work tips? Please share them with us in the comment box below! 


Thanks for reading. I hope this information was helpful. Until next time!



Amy Goodrich

Amy Goodrich


Crazy cat lady, life and food lover, certified biologist, and holistic health coach.

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