Eating healthily at work is a big challenge for many of us. Good intentions can often still be implemented within our own four walls. Here, healthy shopping, self-cooking and avoiding fast food is the order of the day.

However, when it comes to eating something healthy at work and not being seduced by unhealthy food, most people fail in their attempt. Due to the stress of everyday life and also due to group dynamics, they quickly fall back into their old behaviour patterns. This is especially true for nutrition.

With this mail you will receive some tips on what you can do to make your diet healthier at work. If this has been difficult for you, then take a closer look at the following tips and try them out. We are sure that this will help you get a little bit closer to your goal.

1) Preparation is everything

The first tip is perhaps the most obvious. But it's also damn useful. If you bring your own food to work, you know exactly what you're getting. You have maximum control over your diet and therefore over your goals.

Let's think back to our school days, in the past you surely took your personalized lunch with you, right? Why has it suddenly become so unimaginable for many people to bring their own food?

Clearly, one can argue for the common lunch as a social component. But I can also take part in the common meal (if it is not in a restaurant) with the food I brought with me.

If you are now thinking "oh dear, oh dear but preparing all this food is a lot of work", we can reassure you. You don't have to pre-cook for each day separately. Such a meal usually keeps in the fridge for a few days. 

Besides, it doesn't always have to be super elaborate pre-cooking. I have often simply taken some sandwiches and some fruit to work.

Just give it a try and take some healthy food with you to work for a few days. Maybe you can also convince your colleagues and you start a kind of food sharing community. That way you don't have to cook every day, get new inspirations and maybe discover completely new dishes for yourself.

#letstry

 

2) You have the choice 

We do not want to demonize canteen food here on principle. The fact is that most people "reward" themselves for their strenuous work during the lunch break and usually choose the dishes they feel most like eating.

So if you are trying to improve your diet right now, then there is a need for unhealthy eating wired into this. It takes some time to replace this link by building good habits.

In most canteens, however, there is now not only fatty fast food. At least a few healthy alternatives are actually always available. Mostly you will find a salad bar, fresh fruit or a piece of meat or fish with some vegetables on the side. By the way, the side dishes can (almost) always be easily replaced or omitted.

Even though it may not look so fancy, a salad is usually also available in the canteen.

 

3) Get out!

If the canteen only serves curry sausage and chips and you don't have any healthy food with you, then run away during the lunch break and get something healthy. The bakery around the corner or the next supermarket can be a great place to go.

 

4) Healthy snacks

Did you know that most unwanted calories are generated by snacks between meals. A candy bar here, a couple of pretzels there, a cappuccino there, and you're looking at 1000 extra calories.

Most only reach for unhealthy and high-calorie snacks due to a lack of alternatives. Often such things are super convenient to get from a vending machine at work. Or your colleagues have simply brought them with them. After all, there is always something to celebrate with sweets.

Just make sure you always have some healthy snacks at hand. Pack some fruit, some nuts, rice cakes and healthy bars. It's always best to leave some of them at your workplace in case you forget to take them with you.

 

5) Move!

You know for sure that when you want to gain or lose weight, calories are the most important thing when eating.

Now, unfortunately, many people move very little at work. Especially at work you can burn a lot of calories with a few little tricks and do something for your health at the same time.

Take the stairs - your health will thank you!

That alone does not of course make your food any healthier. In fact, it subconsciously influences your eating habits. Just give it a try.

 

6) Say no!

Probably the most important tip of all at the end. Say no. How often do people have some sweets, a piece of cake or an alcoholic drink in their hands, even though they didn't really want to. If the colleague brings something again.... Then next time just say no.

People understand if you want to eat healthier food and therefore avoid sweets. And as for the social component, just grab an apple and join in.

So: Say no more often to things you do not want to (eat). This will change your life!

 

Extra tip: Find a Health Buddy

Don't do it alone!

Even with all these tips alone, it can still be a challenge to consistently follow through with healthy eating at work. It will be easier if you find someone to help you. Together it is easier to stay on the ball and achieve your goals.

 

Conclusion - healthy eating at work

As you can see, there are several ways you can get a handle on eating healthily at work. Just try the tips and see what works for you.

Of course, the same applies here as well: Change your eating habits slowly and gradually but sustainably. Do not let smaller setbacks distract you from your goal. 

This is the only way you will be able to build up healthy habits in the long term, which will help you to become fit and vital and to lead a healthier life.