The trickiest part of working from home is keeping your nutrition in check. Without a doubt, food is the greatest distractor for remote workers. unhealthy eating habits that are likely to happen while working from home are overfeeding, over-snacking, or starving yourself.
These imbalances have adverse effects on your health and your productivity. The solution is to create healthy habits. This is why we are going to share not 10, not 20, but 25 Tips of Ways to Eat Healthy While Working from Home.’
One big factor in the success of cultivating new habits is discipline. When you work at home self-discipline is even more important because of the easy access to food in your fridge, the pantry and even calling for take-out.
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To start eating healthy, you can start by cleaning out your pantry and fridge of all junk food, preparing healthy meals and snacks for the day, do not skip a meal, drinking water in between meals, and follow a schedule with snacks and meal times as you work. It’s important to remember that a well-balanced diet provides you with the best fuel to work productively and meet your work goals.
Though working from home presents unique challenges to stay healthy, maintaining healthy eating habits requires practice, the will, and discipline to be successful. Let’s start with the 25 tips on how to eat healthy while you work from home.
1. Use A Schedule – Keep A Food Diary
Sticking to a routine is an easy trick to help you maintain healthy eating habits while you work from home. Train yourself to operate as though are reporting to your office regularly.
Get up and get ready for work, eat breakfast, settle at your desk for work then take your lunch break and a few health breaks in between.
This will help you to eat mindfully
Take protein-rich meals for breakfast or lunch to make you feel full so that you won’t crave snacks in less than an hour. For example, you may have oatmeal, eggs, and avocado for breakfast to keep you energized as you work.
2. Prepare Healthy Snacks Before You Start Working
Snacks that are safe enough to be kept beside your working table include fruits such as apples, berries, bananas, peas, carrots, and celery sticks, and nuts. Find time to get snacks ready and place them beside your desk.
They will become your go-to snacks. Any time you crave a snack, you can simply find healthy options instead of eating ready-to-eat cookies, crisps, or fries.
3. Avoid Buying Junk Food
When you go shopping, be careful not to buy junk food. Instead of buying pizzas, chocolates, and crisps, pick fresh foods and natural food items such as grains, nuts, and seeds.
It’s easier to avoid buying junks than resisting the temptations of eating the junks in your cabinet.
Be hard on yourself and keep processed junk food away from your house.
4. Prepare Meals to Avoid Over-Snacking
Snacks won’t give you the same amount of energy to keep you going as a whole meal could do. It’s advisable to set aside some time outside your working hours for meal prep and store them in a refrigerator for the weekdays.
This approach saves your time and ensures you get quality meals.
5. Keep Track of Your Calories To Avoid Overfeeding
If you are the kind of person who raids the fridge and cabinets to eat everything, you should start counting your calories or you could get obese.
You don’t want to get negative comments regarding your added weight when you get back to your office.
Furthermore, overfeeding reduces your productivity level because you are constantly in the kitchen and tired from eating.
Calorie counter apps and websites help keep your diet in check.
6. Avoid Carbonated Drinks
Replace the sodas and artificial juices in your cabinet with water or homemade juices. Avoid them by taking pure water or lemon-flavored water. If you crave sugary drinks, then blend some fruits or vegetable juice such as bananas, apples, melons, carrots, and beetroots.
Try out different combinations of fruits or vegetables that make you feel good to cure your sugar cravings.
7. Prepare Large Meal Amounts and Serve Half
This trick saves your time and energy. When you prepare a large amount of food for lunch, only eat half it. The rest of it can be enjoyed at dinner.
This arrangement can save you time cooking twice a day and keep you focused on your work.
8. Make Your Kitchen A Lovely Place To Be
A dirty and poorly organized kitchen can make you feel lazy to prepare your meals and prefer to order take-out meals. For you to enjoy meal preparations, keep your kitchen clean and well organized.
Make your kitchen a place that you can long to be and prepare awesome healthy meals for yourself.
9. Eat Only When You Feel Hungry
Working from home doesn’t mean that you grab something to eat every time you take a break. Breaks are not an opportunity to only eat. During your break times, find other interesting things to do to rest your mind.
For example, take a walk and enjoy the sunshine, do some stretch exercises, or clean your dishes.
10. Don’t Skip Meals
While working from home, you’re likely to skip your lunch, especially if you have a lot to do. If deadlines are around the corner and you have a big work load still pending, you must do your best to not skip a meal.
You need to maintain the same schedule of breaking for lunch at your workplace.
Take a few minutes away to eat lunch. This is good for your mental health to re-energize to do more in the afternoon.
11. Let Mealtime Be Mealtime and Work Time Be Work Time
The common mistake that many remote workers do is to work during meals. Many pick calls while they are at their dining tables or even walk away from the family dinner table to receive a call.
Not only does your food become cold but these distractions could affect your appetite negatively and you may end up missing that mealtime altogether.
It is important to be strict on keeping meal times for meals (with family) by not picking calls and not checking your emails at the table.
12. Try Out Something New
Repeating the same recipes can make your eating experience boring. Take some time to search for interesting easy to make meal recipes during your break times. By trying these new recipes, you will create the excitement of the day.
After your work hours, you can try the new recipes. Your meal preparations will be more fun plus you’ll have more varieties of healthy meals for you and your family to enjoy.
13. Place Your Working Desk Far from Your Kitchen
If you place your working desk close to the kitchen, the chances of you dropping in to have a few bites of whatever is available are very high.
Therefore, setting your desk away from your kitchen is one of the key measures to ensure you eat healthy while working in your home office.
14. Control the Number of Carbohydrates You Prepare
Eating healthy does not only mean taking in only healthy food but also to avoid unhealthy foods. When you are preparing carbohydrates like rice or pasta, only prepare small portions or the amount that is enough for you.
It’s advisable to avoid eating refined carbohydrates like pasta and white rice, white bread, and more.
Instead, eat food with high fiber carbohydrate like whole grains, fresh fruits and vegetables, and nuts.
Diets linked to refined starches are said to have a higher risk of diabetes, heart disease, and weight gain. Choose to eat the whole meal options of brown rice, whole grain pasta, and bread.
15. Use Short Meal Recipes to Save You Time in The Kitchen
Eating healthy doesn’t mean that you must spend three hours a day for meal prep.
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While working from home, there’s still the desire to save time and remain productive. Therefore, prepare a quick meal recipe to help save your time.
For example, you can decide to prepare wholegrain pasta with eggs, spinach, and tomatoes for lunch. This is a healthy meal with a shorter preparation time.
16. Always Stock Up on Grains
Grains are the major source of foods made with grains like wheat, rice, oats, barley and others.
Make sure to have varieties of these healthy grains in your kitchen. The food products of these grains are brown rice, breakfast oatmeal and cereals, grits, tortillas, quinoa and more.
When these are within your reach, it’s possible to make healthy meals to supply your energy as you work.
17. Get Help with Meal Preparations
If you have a busy schedule, it’s okay to admit that you need help. You can request a roommate or family member to do the cooking as you work on your project.
Alternatively, with some online research, you can find healthy food delivery companies that can provide pre-made or ready-to-eat meals daily. There is no excuse to not eat healthy these days.
18. Don’t Eat from Your Working Desk
When you eat from your desk, you’re likely to continue with work as you eat. These distractions affect your appetite, and you’re less likely to enjoy your food.
Look for some nice place outside your house that’s free from detractions. It could be a balcony, a park, or a lawn.
19. Control Your Sugar Intake
You might be tempted to have sugary snacks in your drawer or take a cup of coffee to keep you active as you work on your project. These sugars give your body a jolt in energy, but they have harmful effects on your health in the long run.
If you want your mind to remain sharp, make a cup of Green Tea and use honey or maple syrup to sweeten it instead of white sugar.
20. Avoid Fatty Snacks
Avoid snacks prepared with processed fats. These oils are harmful to your health and are dense in calories with very little nutrient value.
Healthy fats snacks include avocados and nuts which contain natural oils and fats that are vital for your heart’s health.
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21. Avoid Distractions from TV While Eating
As you work remotely, you may have the longing to keep yourself updated on current affairs and the global health situation.
However, with your TV set on during meal times, you’re bound to get distracted, and you may spend more time eating.
It would be wise if you switched it off and concentrated on your meals first.
22. Limit Your Salt Intake
Nearly all households use salt for food seasoning. Though it makes your food tastier, you should not overuse it. For foods that are rich in sodium minerals, it’s advisable to avoid seasoning them with salt.
Use alternative seasoners such as chilies. Reserve the salt for foods that are naturally tasteless such as grains and legumes.
23. Limit the Amount Of Oil In Your Meal Preparations
working from home, you have the advantage of getting more time to prepare your meals. Therefore, you have the opportunity to regulate the amount of oil you use in food preparations. Generally, processed fats have hazardous effects on your health.
Limit your frying and start boiling, smoking, or roasting your foods instead. For example, instead of fried eggs, eat boiled eggs, and instead of overcooking your vegetables in oil, try to Stir fry or roast them for 7 minutes instead. Instead of fried potatoes, choose to roast or bake them.
As you control your use of oil, also choose healthy oil options like cold-pressed oils, coconut oils, or ghee to cook.
24. Drink Enough Water
When you work from home, the chances of forgetting to drink plenty of water in a day are high. Water keeps you hydrated, saving you from fatigue that occurs because of dehydration.
Additionally, it’s essential for digestion and other body functions.
25. Avoid Too Much Caffeine
If you are working from home, it can be tempting to drink coffee a lot. However, too much caffeine can lead to nervousness, increased heart rate, and insomnia. Try drinking decaf coffee or tea instead.
Caffeine is a stimulant that can help you stay awake and alert. But if you drink too much, it can make you feel jittery, anxious, or irritable. You might also have trouble sleeping.
Try to limit your caffeine intake to less than 400 milligrams per day. It sounds not much but is actually the amount of 10 cans of cola or four 8-ounce cups of brewed coffee.
If you’re not sure how much coffee or tea you’re drinking, try tracking it for a day or two with an app like MyFitnessPal.
Transitioning from office to working from home can present challenges in keeping your diet in check.
For you to maintain healthy eating habits, you have to commit to it and dedicate quality time to practicing. The above tips can help you to eat healthily and have an enjoyable experience of working from home. Remember food is your fuel, eat it wisely.
If you have some comments or want to share healthy recipes please leave a comment below.