How to eat healthily when working from home
It’s all too easy while working from home to fall into a pattern of unhealthy eating.
Reaching for quick, convenient snacks, skipping lunch, and perhaps eating dinner later than usual can quickly become the norm, sending our usual balanced diet out the window.
AXA PPP healthcare physiologist, Jermain Izukanne shares his tips on how to keep eating as healthily as we can while home working.
Plan and prep
Get up at the same time you normally would in order to leave for work and use that commute time to plan and prepare healthy meals and snacks instead. That way, when you get busy you will have something ready and will be less tempted to skip lunch or snack on something unhealthy.
Try and stay away from convenience foods or ready meals which may contain high levels of unhealthy fats, salts and additives. If you make the majority of your meals from scratch, then it’ll be easier to keep on top of what you are eating and be more certain of getting the nutrients your body needs.
Preparing meals in advance will allow you more time to be productive and give you time to enjoy proper breaks away from your work too.
Have a hearty breakfast
It is particularly important to start the day with a healthy breakfast full of protein and fibre. A good breakfast will not only provide essential nutrients to fuel our day but will help to keep us feeling full for longer so we are less likely to reach for the biscuit tin.
Examples of good breakfast choices are porridge oats, eggs, avocado, tofu and beans.
Why not try:
- smashed avocado with eggs on toast
- rolled oats topped with chia seeds, walnuts and blueberries
- scrambled tofu on toast
Are you really hungry or is it something else?
When you next crave a chocolate biscuit or a packet of crisps ask yourself if it could be your emotions rather than hunger that are driving you. We sometimes use unhealthy foods to fill an emotional gap rather than to refuel our bodies. Common triggers for ‘comfort eating’ are stress and boredom.
Try taking a break when you feel a craving or occupy yourself with work but if you’re still hungry then have one of your pre-prepared healthy snacks. A healthy snack will energise your body until it is time for your next meal.
Cravings may also be a result of dehydration so try drinking a tall glass of water, it might just do the trick!
Learn how keeping hydrated is essential for staying alert, short-term memory and concentration here.
Healthy snacks to nourish your body
If you feel yourself getting hungry between meals then aim for snacks to be nutritional. These could be a piece of fruit or veg, a handful of seeds or nuts or some yoghurt.
Homemade smoothies or juices are filling and an easy way to incorporate a range of different fruit and vegetables into your diet but try and choose vegetables alongside fruit as fruit juices can be high in sugar. Cucumber, carrots and celery are all good choices.
Schedule your breaks
Eating while working is called ‘mindless eating’, this is when we eat without paying attention to what or how much we are consuming. This way of snacking can lead to overeating so schedule breaks into your day and try and eat your snacks during the breaks instead.
Working from home can give us lots of benefits we wouldn’t otherwise have but if we do not have structure to our day then it may affect the way we eat. Structure and planning will support us to maintain a balanced diet which not only will help us to work productively but also nourish our bodies and minds.
All content on Silversurfers.com is provided for general information only, and should not be treated at all as a substitute for the medical advice of your own doctor or any other health care professional. Silversurfers will not be responsible or liable for any diagnosis made by a user based on the content on www.silversurfers.com and we are also not liable for the content of any external websites or links from or to Silversurfers to any other websites. Please always consult your own doctor if you’re in any way concerned about any aspect of your health.
Have you got a health question?
We've teamed up with AXA PPP healthcare to bring you articles, information and tips from their clinical teams on a wide range of health topics. And if you have a question of your own, their, "Ask the Expert" service allows you to ask the team of friendly, experienced nurses, pharmacists and midwives about any health topic and they'll get back to you with an answer as soon as they’re able.* So if you have something that’s been bothering you, whether it concerns you or someone close to you, don’t hesitate to get in touch.
Click below to submit your query online.
* Nurses are available 24/7, 365 days a year. Midwives and pharmacists are available Monday to Friday, 8am to 8pm; Saturday, 8am to 4pm; and Sunday, 8am to 12pm.
Actual response time will depend on the nature of your enquiry and availability of appropriately qualified experts but the team will always aim to get back to you within 24 hours.
Please note that our Expert Help services are there to offer health information and support. They do not diagnose or prescribe, and are not intended to be a substitute for professional medical advice given in the context of an individual consultation.
AXA PPP healthcare
Leave a Comment!
Community Terms & Conditions
These content standards apply to any and all material which you contribute to our site (contributions), and to any interactive services associated with it.
You must comply with the spirit of the following standards as well as the letter. The standards apply to each part of any contribution as well as to its whole.
be accurate (where they state facts); be genuinely held (where they state opinions); and comply with applicable law in the UK and in any country from which they are posted.
Contributions must not:
contain any material which is defamatory of any person; or contain any material which is obscene, offensive, hateful or inflammatory; or promote sexually explicit material; or promote violence; promote discrimination based on race, sex, religion, nationality, disability, sexual orientation or age; or infringe any copyright, database right or trade mark of any other person; or be likely to deceive any person; or be made in breach of any legal duty owed to a third party, such as a contractual duty or a duty of confidence; or promote any illegal activity; or be threatening, abuse or invade another’s privacy, or cause annoyance, inconvenience or needless anxiety; or be likely to harass, upset, embarrass, alarm or annoy any other person; or be used to impersonate any person, or to misrepresent your identity or affiliation with any person; or give the impression that they emanate from us, if this is not the case; or advocate, promote or assist any unlawful act such as (by way of example only) copyright infringement or computer misuse.
Nurturing a safe environment
Our Silversurfers community is designed to foster friendships, based on trust, honesty, integrity and loyalty and is underpinned by these values.
We don't tolerate swearing, and reserve the right to remove any posts which we feel may offend others... let's keep it friendly!