Do you know the problem: You are so busy that you actually have no time to eat? Either you ignore your hunger, eat something in passing or hastily grab a snack in the stand around the corner. This often leads to eating too fast and too much or consuming a one-sided diet and is hardly suited to deliver the energy and nutrients you need for your work. If you cannot or do not want to go to the employee canteen you should at least take small breaks, eat a snack between meals and, above all, compensate unilateral diet with, for example, fruit, vegetables and dairy products. This way you stay productive over a longer time, feel good and are able to better manage your weight.
If you want to keep your productivity high, you should pay attention to a varied diet that provides all necessary nutrients for your body and mind. Most of the canteens offer varied, wholefood meals. If there is no canteen available, it is not that difficult to eat a wholefood meal in the workplace. In that case you should consider the following tips:
Breakfast is best taken in two rounds: If you are not able to eat much in the early morning, you should catch up after two to three hours. You can alternate a more generous breakfast, with cereal or whole-grain bread, for example, with a lighter one, with fruit or yoghurt. This way even „morning haters“ get enough energy to start off their day.
Snacks in-between meals help avoid energy slumps: Distribute smaller meals with fruit, low-fat dairy products or thinly filled sandwiches throughout the day. This helps you keep focused, reduces stress on the digestive organs and circulation and prevents hunger attacks.
Avoid distracted eating: Take a small break and really enjoy your food. You will not only feel satisfied, but also feel well. Besides, you do not lose track of how much you have been eating. This helps to keep your body weight.
Complement fast-food in a sensible way: The food at the snack stand, at the counter of a butcher-shop or others is usually one-sided, full of salt and fat. If you eat there, you should supplement the missing vitamins, minerals and dietary fiber in between or in the evening with vegetables, fruit, whole-grain and dairy products.
To bring food from home can be a good alternative: If you regularly freeze a portion of food after cooking or take it to work with you the next day, you will not only save money, but you can spend the entire break with eating instead of standing in the waiting line in the snack stand. Lettuce leaves, cucumber slices or a vegetable garnish make sandwiches more attractive. Salad stays fresh if you keep it separate from the sauce in an airtight container and only mix it before eating.