Healthy eating in the office is a matter of habit and requires, like everything we want to acquire, some planning and discipline. Nutrition starts in the mind: The usual thought "mainly get full quickly" could be replaced with the far more positive thought "I treat myself and my body to a conscious break with healthy eating."
Certainly that's more demanding, but especially when the work day is tightly scheduled and with all the hustle, deadlines, short breaks, or stress, healthy eating falls short, you should consciously use your lunch break to get fresh new energy. This way you're doing yourself and your body good in the long run.
The essentials at a glance
- A complete breakfast is essential for an energized start to the day.
- Snacks should contain healthy fats, complex carbohydrates, and protein.
- A warm lunch between 10 and 14 o'clock optimally supports digestion.
- Adequate fluid intake is important for concentration and well-being.
Snack less unhealthily, eat more deliberately and healthily
Those who sit a lot, are frequently under stress, and need to concentrate require adequate vitamins, complex carbohydrates, protein, and minerals, but relatively few calories. Often we only reach for cold or quick snacks when our stomach makes a loud growl. This may be okay with otherwise complete nutrition from time to time, but in the long run, stomach and digestion announce themselves with discomfort, weight increases, and concentration and health are unnecessarily strained.
Snacks aren't inherently bad – the small in-between meals don't replace a meal, but they keep blood sugar levels consistently high and help us stay active and energized. Remove unhealthy, simple-sugar, and calorie-laden snacks from your list and instead opt for valuable fats, complex carbohydrates, fiber, and protein. For example, nuts, fresh fruit and vegetables, or a spoonful of native coconut oil. The plant-based fat is easy to digest and has a high content of saturated fatty acids and lauric acid. It not only satisfies hunger but is also good for blood vessels and intestinal flora.
Healthy lunch between 10 and 14 o'clock
Since our digestive fire, agni, is strongest at midday, you should eat something warm between 10 and 14 o'clock. If this meal is light and healthy, you'll avoid the famous "two o'clock slump" in the afternoon and voracious hunger in the evening. Consciously pay attention to the moment when your body clearly signals that it needs energy, and take a break for your meal.
Even if it's not always so easy: Try not to surf the internet or quickly glance at your files during meals. If you have the chance, it's best to sit outside in the nice weather while eating and get some sun. As the saying goes: In peace lies strength.
Healthy eating during the lunch break
Delivery services, pre-cooked meals, ready-to-heat meals – the 21st century allows us healthy nutrition in many forms. We've compiled some tips on how you can eat healthily despite a hectic work day. What you need for this are a little preparation and some utensils.
Meal delivery services
The classic alongside fast food. Quite similar to Indian dabbawallahs, many German cities now have healthy meal delivery services that bring quick and holistic food directly to the office.
What do you need for it?
- A trustworthy delivery service that values holistic cuisine.
Cooking the day before
To plan your lunch, simply cook a bit extra vegetables, pasta, rice, or whatever you like the day before. In the morning, add some fresh salad or raw vegetables to your meal – done.
What do you need for it?
- A lunch box is wonderful because you can pack each meal component in a separate small pot.
Healthy quick dishes to prepare with hot water
We're very happy with the new healthy quick dishes that you can prepare with hot water. Taking a bit longer than the quinoa cup, which only needs a few minutes to swell, are the vegetable-rice or mushroom-polenta blends that need a few minutes of simmering.
What do you need for it?
- A kettle, vegetable broth, a bowl, and a spoon for stirring and eating.
Drinking is the key: Make sure you drink enough. Avoid excessive consumption of sugary drinks. Prefer water, teas, or natural fruit juices. Simply put a glass and a large pitcher of water on your desk and empty it at least once by the end of the work day.
No matter which option you choose: What's important is that you take time to enjoy your meal peacefully. Pay attention not only to breakfast and warm lunch, but especially to adequate fluid intake!
Conclusion
Healthy eating in the office requires planning and discipline, but it pays off in the long run. A balanced breakfast, healthy snacks, and a warm lunch are important building blocks for mastering the work day energized. Take time to consciously enjoy your food and ensure adequate fluid intake. This way you support your health and well-being.
