Working a 9-to-5 job in an office can make it difficult for anyone to stay healthy, with junk food and fizzy drinks at meetings, vending machines, and coke-and-pizza lunches, all providing never-ending temptation. On top of this, sitting at a desk all day staring at a computer screen can negatively impact our physical and mental health, too, so it’s easy to become demotivated and settle into unhealthy habits and routines.
Globally, the intake of energy-dense foods that are high in saturated fat, salt, and sugar has increased. We also consume insufficient amounts of fruit, vegetables, dairy, whole grains, and oily fish, which has an additive effect on the health impact of a poor diet. Our modes of work continue to remain sedentary and we work the longest hours compared to any other decade so far.
There are tons of tiny changes you can make to your daily habits and intake of food and beverages, that will benefit you greatly, and reversing these adverse effects that your lifestyle and working hours have had on your body and health, is not a distant dream.
When planning your meals, start with vegetables and don’t stop till they take up half the room on your plate. Vegetables have lots of fibers to help manage the levels of glucose in your system. Plus, they’re high in vitamins and minerals that help your body work better.
It’s easy to consume lots of calories from sugary drinks. Whether it’s a fizzy drink, fruit juice, squash, sugary tea, or a flavored latte from a coffee shop, they can all add up. Go sugar-free, whether it’s water, a hot drink without sugar, or an iced tea or coffee sans the sugar.
When you have a lot of weight to lose it’s daunting to think of the work it will take to lose all of it. Setting a goal of 5-7 percent (that’s around 3 kgs for 70-75 kgs), makes losing weight seem more manageable. Losing weight comes with a plethora of benefits including being more active, avoiding diabetes and/or heart diseases, and feeling great about oneself.
Don’t wait for tomorrow, next Monday, or next month to put your plan into action. Start with your next meal. If you’re going to be at work all day, have something in the fridge or freezer that you can cook easily when you return or, if you shop for food online, make sure to order healthy foods to arrive when you get home.
Eating a healthy balanced diet accompanied by regular exercise is essential in maintaining physical and mental health and well-being. Not only are these effective in preventing excess weight gain or in maintaining weight loss, but healthier lifestyles are also associated with improved sleep and mood. Physical activity particularly improves brain-related function and outcomes.
Ultimately, although working an office job can make things seem like a healthy lifestyle is out of reach, there are plenty of ways you can take control of your health, that will point you in the right direction and supplement this with a drive to change your daily routine. Eating well and taking regular breaks away from your desk will help you to establish other healthy habits both in and out of the office. You’ll be the healthiest version of yourself in no time!
– What are some good nutrition tips?
Diet & nutrition advice that is most commonly given to office workers are eating a well-balanced diet which is rich in fiber, good carbs, proteins, healthy fats and has less salt and sugar content. Malla Reddy Narayana Hospital is one of the best multi-speciality hospital in Hyderabad located near Jeedimetla in Kompally, Hyderabad.
– How can we improve nutrition and diet?
Healthy eating tips for office workers – Choose brown rice over white rice, chapatis, and whole grain bread over white bread, cook more at home, include fruit in meals, track your diet, cut down on sugary drinks, increase your protein intake. Malla Reddy Narayana Hospital is one of the best multi-specialty hospital in Hyderabad located near Jeedimetla in Kompally, Hyderabad offering 24/7 emergency care and nutritional recovery plan for all patients.
– What is the best diet for office workers
Nutrition tips for office workers are – Drink plenty of water this helps in keeping you hydrated and better digestion after meals. Avoid skipping breakfast, eat a variety of fruits, snack on almonds and healthy nuts instead of chips and snacks. Avoid overeating by not delaying dinner. Follow these healthy eating tips to stay healthy and active. Malla Reddy Narayana Hospital is one of the best multi-specialty hospital in Hyderabad located near Jeedimetla in Kompally, Hyderabad offering expert diagnosis, budget friendly treatments, nutritional advice, and counselling for people of all ages.
– What should i eat after a 12-hour shift?
Take this diet and nutrition advice from us. Consider these slow-burning foods & healthy eating tips for snacks and meals to keep your nutritional balance and energy throughout a 12-hour shift. Eggs, oatmeal, muesli mix, greek yoghurt, apples, sweet potatoes can all be healthy and keep you active during a 12-hour shift. Malla Reddy Narayana Hospital is one of the best multi-specialty hospital in Hyderabad located near Jeedimetla in Kompally, Hyderabad offering expert diagnosis, budget friendly treatments, nutritional advice, and counselling for people of all ages.