The best thing about visiting a nutritionist is that you will be able to design a diet of your own preference but at the same time ensures that it is healthy and meets all your bodily needs of nutrients. Whether it is in your office or home, eating healthy food is paramount. However, most people think that their healthy diet plan at home will not be affected if they binge on a few sugary candies in their office when they feel hungry between meals while sitting for long hours at their desk. Well, this in untrue and therefore you must either carry your own food to your office as suggested by the nutritionist or select only healthy snacks from the vending machine in your office.

Healthy eating in office is very necessary as long hours at the office will be draining your energy by a considerable extent. In such situation you may even feel like skipping meals or even feel tempted to eat whatever you can put your hands on. A lack of movement sitting in front of the computer from 9 in the morning till 5 or even more in the evening will as it is lead to serious consequences to your health but when it is unhealthy diet and eating habits, things might go even further sideways.

However, with a little knowledge and following the golden rules you will be able to follow a healthy diet even in your office. This will prevent you from different negative effects of unhealthy office diet such as:

• Irregular eating habits
• Illnesses
• Obesity
• Diabetes
• High blood pressure
• High cholesterol
• High blood sugar
• Hypertension
• Herniated discs
• Musculoskeletal problems and
• Osteoporosis.

Though the free office foods may be very tempting but make sure that before you stand in front of the vending machines make sure that you keep your diet under control. This is all the more necessary as you will spend half of the day in your office.

Know about your office food

Right at the outset you must know that all work food may not be bad and therefore it is required that you know the type of food that is offered in your workplace. However, most people think that bad food choices usually lurk in their workplace. This is due to the surprising fact that snacking on the job can add more than 1,300 calories a week.

• This will have serious consequences and will contribute to a slow but sure weight gain over time. Since providing free office food is done with intent to raise productivity and as an incentive, this added work benefit can affect your life, productivity and overall wellness as well.
• You must ensure that the food options offered are healthy enough to meet your bodily needs without adding on weight. You must also ensure that you do not take on more of these foods knowing that it is for free. Therefore, do not feel tempted to indulge more on it.
• Do not feel like other people who psychologically feel that they need to take the full advantage of the benefit of free food. These people will never eat as much if they had to pay for it.
• It is therefore necessary for you to know that not all free foods provided in all offices are unhealthy and there are a few offices that will not promote free food. Most of the workplaces offer processed food in their vending machines and their coffee machines are decadent to pack on more calories than offering nutrient-rich options.

Therefore, if you do not want to develop obesity crisis in you and affect your workplace productivity and your health both, insist on healthy snacks in your office. This will prevent absenteeism in the workplace which is most common in obese people.

Tips for healthy workplace eating

If you want to eat healthy in your office it is better to start a health committee. This will help you to make the best use of the power of nutrition and wellness if you are an employer by reducing costs and at the same time increase productivity among your employees.

If you want to burn some calories that you have taken in go for a brisk walk when you take a break but nothing will be as effective as preparing your own meals for work. This will make sure that you know what you are eating and exactly how much you are on the clock.

When you prepare a healthy breakfast for the office, make sure that you do not include any item that is high on carbohydrates. This will cause fatigue or sleepiness in office as these foods will create an unbalance in your blood sugar levels being fatty and unhealthy in nature. Ideally a healthy snack should include food items such as:

• Eggs
• Cheese
• Olives
• Multigrain bread
• Tomatoes,
• Veggies and
• Cucumber.

If you do not have time to make all these then you may toast multigrain bread, add white cheese and have a side of a fruit to start your day in a healthy way.

Always make sure that you do not go through the day without snacks as these have a very important place in a healthy diet. This will boost your metabolism and give you energy. You can store items in your office drawer such as:

• Fresh fruits
• Dried fruits
• Milk
• Yogurt and
• Rusks that is ideal for snacking in between two meals.

Make sure that you do not consume them all at once but in small amounts. When you really busy then these snack items will keep you full till you have time to take your lunch. As for your lunch in workplace make sure that you avoid fatty and heavy fried foods. Go for grilled, boiled or roasted items and enough legumes, salad, and yogurt.

When you have to take tea or coffee do not take unlimited volumes of it. If you really need then you may drink water with lemon because tea and coffee contains caffeine that causes dehydration. This will prevent absorption of iron causing impairment in concentration or even cause kidney stones. Give enough importance to water consumption for metabolism.