Eating simply and healthily - everywhere

Eating healthy in your professional life can be a challenge. However, with proper planning, bringing your own snacks, avoiding sugar and fat, mindful eating, and choosing healthy options to take with you or have on the go, you can improve your diet and feel fit and energized. Explore various tips and healthy snack ideas for the office and when you’re on the move.

Dietary behavior in the professional everyday life

Healthy eating everywhere

Maintaining a healthy eating behavior in the professional everyday life can often be challenging. If you have a job that requires a lot of sitting, it’s important to have a plan to stay healthy and fit. Especially when you travel frequently, it can be even more difficult! Because in between your appointments, you’re sitting in the car – and typically, cars don’t come with a kitchen. Eating healthily becomes a challenge. However, it’s not impossible!

How is nutrition influenced in the office or during fieldwork?

Do you tend to reach for unhealthy snacks that are high in sugar and fat in the office or during fieldwork? Admittedly, there are fewer options to obtain a healthy meal while working in the field. You may not have the ability to prepare fresh meals, reheat food, or store them in a refrigerated environment.

Take a look around your workplace: do you find healthy snacks? Or are the available snacks mostly sugary and fatty bombs? Sugar and fatty bombs are omnipresent in many offices: from birthday cakes to cookies lying around in the break room, to a colleague who always has chocolate at hand. Resisting them is difficult for you? In addition, there’s the daily lack of physical activity if you have a predominantly sedentary job. Your metabolism slows down, and your digestion is affected. That’s why it’s even more important for you to pay attention to a healthy diet in this context.

Strategies for maintaining a healthy eating behavior in the office and during fieldwork

When you prioritize healthy eating on the go, such as in the office or during fieldwork, it will contribute to feeling fit, energized, more productive, and can help prevent illnesses. Here are some tips to help you achieve that:

Eat a sufficient meal before starting work

Start your day with a balanced breakfast that includes carbohydrates, proteins, and fats. A healthy option could be, for example, whole grain bread with eggs or oatmeal with fruit and nuts.

Plan your meals in advance

Try to plan and prepare your meals and snacks in advance. This way, you can ensure that you have healthy options on hand and avoid relying on unhealthy snacks. Some easy-to-prepare options include vegetable sticks with herb quark or various types of bowls.

Bring your own snacks with you

Make sure to always have healthy snacks like fruits, vegetables, nuts, or yogurt with you. This way, you can avoid reaching for unhealthy snacks from vending machines or fast-food places while on the go.

Avoid sugary foods

Avoid sugary beverages such as soda or energy drinks. Instead, opt for water, unsweetened tea, or coffee. Also, avoid sugary snacks like chocolate bars. In many offices, sweets are a common occurrence, and they can be especially tempting during stressful periods. As a healthy alternative to chocolate, choose nuts, dried fruits, and energy balls.

Avoid fatty foods in your diet.

Avoid fried and greasy foods, such as french fries from fast food joints. Your body requires a lot of energy to digest these foods, which can lead to fatigue and sluggishness. Gone are the days when fast food was the only option for a quick meal. There are numerous healthy alternatives available, such as vegetables with rice and tofu from an Asian restaurant.

Pay attention to your break and eat mindfully

Use your break to move around and get some fresh air. Taking a short walk or doing some exercises can help stimulate your metabolism. Take the time to enjoy your meals mindfully. This way, you can better perceive your satiety and avoid overeating.

Healthy food options

Takeaway food options

Here are some suggestions for healthy takeaway food options that you can easily prepare at home the day before and enjoy cold:

Various salads:

Fresh pasta salad with tomatoes, mozzarella, and pesto

Swabian potato salad

Quinoa salad with vegetables such as bell peppers, cucumbers, tomatoes, and avocado

Chickpea salad with vegetables like cucumbers, tomatoes, and onions

Yogurt with berries and nuts:

Mix yogurt with berries and nuts for a protein-rich and refreshing option for snacking

Soups:

Soups can be stored in a thermos container and are a warm and nutritious meal for on-the-go

Food options for those in a hurry:

The following tips will help you consume healthy food on the go when one appointment follows another:

Sandwiches:

Sandwiches are easy and quick to purchase and easy to carry. Choose whole grain products filled with fresh ingredients like vegetables.

Salad bars:

Many grocery stores and fast food chains offer salad bars that include a variety of fresh and healthy ingredients.

Protein bars and smoothies:

Protein bars and homemade smoothies are another quick and convenient way to have something healthy when you’re short on time. When it comes to smoothies, make sure they don’t contain added sugar.

It’s important to ensure that the food you eat on the go is healthy and nutritious.

 

Snacks for field work

Those who spend a lot of time on the road in their car need healthy snacks that are easy to take with them and convenient to consume while driving. Here are some examples:

Nuts and seeds: Nuts and seeds are an excellent source of healthy fats, protein, and fiber. Good options include almonds, walnuts, or sunflower seeds. Make sure the nuts are not roasted or salted.

Dried fruits: Dried fruits like dried apricots, raisins, or dates are sweet and tasty, but also nutritious and provide your body with energy. However, since they also contain a lot of sugar, it’s best to consume them in moderation.

Fresh fruits: Apples, bananas, grapes, or berries provide you with vitamins, minerals, and fiber.

Vegetable sticks: Cut-up vegetables like carrots, cucumbers, bell peppers, or celery are fresh and nutrient-rich snacks.

Rice cakes: Rice cakes are light, crispy, and a good source of complex carbohydrates.

While driving, make sure to eat in a safe manner and avoid any distracting activities. Therefore, choose snacks that are easy to handle.