Eating healthy at work

 Eating healthy at work

Spending 8 or more hours a day in an office, everyone needs good nutrition because without it there will be no strength to work effectively.

Due to traffic jams, many tasks, and the constant rush, there is not always time for eating even quickly. As a result, not only the efficiency of the employee suffers but also his body.

Very often not enough attention is paid to this side of life. How to eat at work to increase work efficiency and maintain health?

Body mode

Photo by Marcel Heil on Unsplash

Eating time is important. All processes in the body (including digestive) are subject to a fairly strict schedule – biorhythm. It depends primarily on the time of day: its lowest activity is observed at night during sleep, and the highest – during the day, between 12 and 14 hours. Based on this, proper nutrition should be performed in the following mode:

  • • 7-8 in the morning – a hearty but not heavy breakfast containing a lot of easily digestible proteins;
  • • 9-10 in the morning – snack, including liquids and carbohydrates, low protein and healthy fats;
  • • 12-13 hours – plentiful food consisting of protein, “slow” carbohydrates and fats;
  • • 15-16 hours – second breakfast (afternoon breakfast), also based on liquid food;
  • • 18-19 hours – dinner, in which the emphasis is again on protein.

Intervals between eating should not exceed 2-3 hours – this will help avoid a drop in glucose levels.

What should be on the work menu?

For the proper nutrition of the employee in the office, it is important not only when he eats, but also what. The following types of nutrients should be included in a healthy menu:


This is the main source of glucose, which provides the body with energy to work. Their source is all starchy foods (cereals, pasta, flour, potatoes, legumes), fruits, and pastries. You should know that there are 2 types of carbohydrates:

  • complex (starch, dextrin) – often called “slow” due to prolonged absorption by the body;
  • simple (sugar, fructose, glucose) – also called “fast” due to the rapid decomposition in the digestive tract.

Eating both types of carbohydrates provide energy to humans, but they do so in different ways. Complex ones digest longer, so their calories are absorbed gradually. Simple ones are absorbed almost instantly (within 1-2 hours) and provide an “explosive” energy supply.


Many proteins are found in foods of animal origin: meat, fish, seafood, milk, and products of its processing (cottage cheese, cheese, etc.). There are also many plant foods that contain protein – such as legumes, various seeds, nuts, peanuts, and some types of algae.


They play the role of energy depot (storage), also participate in cell synthesis as a building material, and ensure the transfer of nutrients to cells. The body needs both solid (animal) fats and liquid (vegetable fats). Polyunsaturated fatty acids from the omega-3 and omega-6 groups are important for health. They are used by the body for the production of biologically active substances – hormones, neurotransmitters, and others.


This is a group of complex carbohydrates that are not digested in the digestive tract. The role of fiber is to cleanse the intestines of digestive by-products, as well as to stimulate peristalsis. Their presence in the food allows us to avoid such unpleasant phenomena as flatulence (accumulation of gas) and constipation – a common “companion” of sedentary office work.

Proper nutrition should include vitamins, simple micro, and micronutrients (iron, zinc, phosphorus, calcium, potassium, etc.), antioxidants, enzymes. They are necessary for the normal course of biochemical processes – for example, bone formation, the transmission of nerve signals, muscle growth, protection against oxidative stress.

What to eat at work?

eating lunch at work
Photo by Anh Nguyen on Unsplash

If you want to switch to healthy eating in the office, but do not know which products to start with, we offer a few simple examples:

  • for the first breakfast you can eat a handful of nuts or dried fruits (dried apricots, raisins, dried dates), 1-2 fresh fruits (apple, avocado), drink a glass of milk or yogurt;
  • for lunch, you can eat hot or cold soup. Mashed potatoes with boiled beef or chicken, salad of fresh vegetables and herbs (parsley, lettuce, dill), rice with roasted fish;
  • wholemeal bread, low-fat cottage cheese, a cup of wholemeal or ground foods, seasonal fruits, green tea, fruit drink are ideal for an afternoon snack.

Remember: lunch should be 50% of your daily calorie intake. The remaining 50% should be allocated for breakfast, dinner and snacks.

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