Stay healthy by managing eating habits during office hours

Jaee Khamkar, a Dietician, Fortis Hospital, Kalyan, shares how one can be healthy and energetic by having right food at the right time, and can manage healthy eating habits


Eight to nine hours at work, for five days a week, can hamper our eating habits as we tend to snack on unhealthy foods. While we focus on our work-life balance, with no signs of stopping, we often tend to ignore our nutritional intake; this adversely impacts our overall health. Increase in stress levels, following unhealthy lifestyle habits, become part and parcel of our daily routines.

While most days, we are motivated to work harder, other days are left to feel tired and stressed; this is often a result of lack of sufficient nutritional intake.

Developing simple and smart food choices throughout your workday can help lift your creativity and productivity while reducing fatigue and minimising stress.

There is a direct link between eating habits and work productivity, as appropriate nutrition enriches cell development in the brain. Here are a few benefits of maintaining a healthy diet:

Reduces stress: Today, stress occupies a big part of our lives; we are now bound by this obstacle and do not know how to contain it. However, studies have shown that people, who maintain controlled, nutritious diets, are at far lesser a risk.

To ensure that mood disorders are well managed, it is recommended that you include antioxidant-rich food in-between meals.

Fuel your performance: Just as a vehicle needs a constant supply of fuel to run smoothly and efficiently, similarly the body requires food to perform at its maximum capacity.

For our body to perform numerous processes and functions, we need nutritious food to give you the energy to perform the best.

Lead a well-balanced life: A insufficient meal or not eating on time can affect your sleeping pattern. Look after your meals, and mealtimes it allows you to generate creative ideas, while you are awake.

Here are a few steps to follow to keep yourself healthy while you’re powering through your day:

Don’t skip breakfast: The notion “Eat breakfast like a king, lunch like a prince, and dinner like a pauper” is a stimulus like no other. Consume healthy breakfast which may include oatmeal, cereal, fruits or eggs daily.

Stay hydrated: Drinking sufficient water during your work hours will limit fatigue, muscle cramps or headaches. Make sure to keep a bottle of water beside you; avoid heavy consumption of caffeine and aerated drinks.

Do not skip lunch: Even if have had a good breakfast, do not think you can skip out on your lunch. Fuel yourself with the right food; eat light nutritious meals; vegetables or salads, lean protein, and complex carbohydrates are a good recommendation.

Don’t ignore hunger pangs: If you feel hungry even after a meal, do not ignore it. Keep nuts or fruits at hand, take small breaks to fuel up with small portions of food.

Try and cut the junk: It is okay to snack between meals. However, one must avoid snacking on chips, biscuits, instant noodles, or other unhealthy foods.

Prepare your meals in advance: Pack home-cooked meals for you to go through the day. It also helps create a healthy eating routine packed with nutritious hygienically cooked foods

Here are a few things you can do to keep yourself healthy while you’re powering through your day:

  • Don’t skip breakfast
  • Stay hydrated
  • Have a small & frequent meal
  • Have a balanced diet
  • Be careful about your portion size
  • Fuel yourself with the right food
  • Don’t ignore hunger
  • Take your lunch break
  • Try and cut the junk
  • Pack home-cooked meals
  • Keep healthy snacks at your desk

 The author is a dietician at Fortis Hospital, Kalyan

Also Read :- Double your portion size to eat healthy