Careful eating habits when working from home

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  • Fall into the trap of eating while working from home?
  • Here are some things to look for to stay healthy …


Our entire life has changed since the beginning of the Kovid-19 expansion. Employees who work from home have become a permanent way of life for many companies. Among the many challenges of working from home, eating healthy at the right time has become a challenge for us.

When it comes to the home office

It can be very comfortable when you have a home office. Unlike the office, you have the freedom to walk however you want throughout the day. However, you may always eat unwanted snacks or eat nothing for hours. This can lead to serious nutritional imbalances in your body and lead to unwanted weight gain. This will impede your productivity.

Here are some simple tips to help you eat healthy while working from home:

1. Get into a routine and plan your meal ahead of time

Just like you plan the rest of the day (waking up, bathing, meetings, etc.), plan in advance what and when you are going to eat in a day. This should include your main meal and snack. During the weekend, create a food planner that allows you to plan ahead what food you will buy and make sure you buy everything you need (healthy) during the week. Make a list of the foods you will eat ahead of time, as you do on the way to work, and plan your work days.

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2. Set a food alarm every two to three hours.

The fact is that we often forget to look at the clock when we are in meetings or at work. However, setting the alarm to remind us of these things will ensure that it reminds us to take the necessary breaks and to eat, drink and rest at the appropriate intervals.

3. Don’t skip your breaks

If the alarm sounds, don’t ignore it. Motivate yourself to take a break from your work if necessary and take the necessary breaks. Not taking a break from work can cause you to overeat later and eat more than you need at the next meal.

4. Plan healthy snacks ahead and eat them

Usually, as a snack, people eat some cookies or fried treats while drinking a cup of tea or coffee. Avoid such snacks and eat healthy snacks like unsalted roasted nuts (almonds and walnuts), roasted white peas, dried apricots, vegetable sticks, and hummus or peanut butter sauce. Put them on your work desk so you don’t have to waste time going to the kitchen to pick them up.

5. Pay attention to the amount of food you eat.

Avoid eating directly from your bags or utensils. This will never allow you to eat the proper amount of food. Whether it’s your main meal or your lunch, pay attention to how much you eat, thus avoiding overeating.

6. Focus on what you eat

Just because you don’t have a coworker to go to lunch with doesn’t mean you can work while you have lunch. Distraction between meals can lead to overeating and decreased appetite. Be sure to take a break from work at a table to enjoy your lunch and relax for a few minutes. This will give you complete satisfaction with your diet and prepare you for the rest of the work day.

7. Secure nutrients

A balanced and nutritious diet will make you more productive. This will keep you updated and help you focus more. Understanding the foods you eat can affect your mood and energy level. Focus on good protein, fiber, healthy fats, fruits, and vegetables. Make sure you meet your daily protein needs (1 g / kg of body weight). To do this, make sure you plan to have at least one good source of protein in your daily diet. Good sources of protein include meat (chicken, fish, eggs), milk and its products, soy and its products, nuts, seeds, legumes, and walnuts.

8. Drink lots of water

It is essential to drink enough water throughout the day, as it not only increases the energy level of the body, but also eliminates fatigue. Regulates body temperature, treats constipation, flushes the body of toxins, and helps maintain weight. Whenever you feel like eating something, take a minute and remember to drink enough water. Drink a glass of water and wait 15 minutes. Once your body gets enough water, your appetite will disappear. Make sure you have a liter bottle of water on your desk. Drink water frequently and refill the bottle at intervals. Make sure you drink at least two to three liters of water a day.

These foods can be noticed during the rainy season.

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