Although we know that a healthy diet is the cornerstone of athletic success, there are some situations in everyday life where it is admittedly not easy to stay true to one's own credo. Stress and extreme time pressure are often the cause of a poor diet in the workplace, which leaves much to be desired in terms of both the amount of nutrients and in terms of nutrient quality. In this article, we'll show you how even some simple tricks can help you take even the shortest break to give your body what it needs to build muscle, reduce fat, and maintain optimal metabolic activity.
Create a good foundation
The basis for a healthy diet in the workplace is already laid at home breakfast table, because who starts with an empty stomach in the day, often runs the risk of falling after a few hours of cravings, which is certainly not in the interests of the inventor. As a result, you should already have a good base of complex carbohydrates, lean protein, and healthy fats to keep your growling stomach from sticking. Oat flakes, which also ensure that your blood sugar level remains largely constant, are the main energy sources in this context. Those who like it more hearty can choose from wholemeal bread with lean poultry sausage or cottage cheese.
The small hunger in between
Arriving at work, it is not uncommon for pure chaos to prevail. Phones ring, the computer flashes incessantly and even the unloved colleague from the neighboring department robs you again the last nerve - time to eat something hardly remains. In order to keep a clear head and to keep your body constantly energized, small snacks such as nuts or almonds are available, which can be consumed quickly. However, especially with nuts, you should make sure that they are as unsalted and not roasted, as the heat of the roasting process destroys most of the valuable micronutrients contained therein. Another energy-rich snack, which is also suitable for a small appetite in between, is the classic banana, which not only consumes quickly, but also provides your brain with new energy quickly.
Preparation is everything
If the first half of the working day is over, the lunch break is already on, but who pays attention to a healthy diet, should not necessarily follow the colleagues in the next best fast food, but on healthy, already prepared food set. If you do not have a microwave oven at your workplace, then classic wholegrain breads as well as prepared salads with egg, cottage cheese, chicken breast or tuna are the perfect lunch menu. If you like it a little more Mediterranean, it is also worthwhile to prepare a tomato-mozzarella salad, which contains not only high quality protein, but also important fiber and trace elements. Of course, if it has to be fast, you can of course use a pre-prepared protein shake, which should be the exception, of course. However, if your workplace allows you to heat meals using a microwave, you have much more room to maneuver. If this is the case, complex carbohydrate sources such as rice, pasta and potatoes can be combined with a variety of vegetables and protein-rich side dishes. Make sure, however, that you always make your menus varied by planning a few days in advance what you want to eat and cooking accordingly.
The following foods are suitable for healthy nutrition in the workplace:
- Hard-boiled eggs
- Canned tuna or smoked salmon - both combine well with vegetables or cottage cheese, etc., and are quick and easy to prepare
- Raw vegetables
- Apples, pears and other low carbohydrate fruit
- lowfat quark
- Nature yoghurt (not sweetened and mixed with artificial taste)
- cottage cheese
- Fried tofu cubes
- Cooked vegetables
- dried meat
- Poultry cut or breast
- Protein shake
- Homemade cereal bars
- harzer cheese
- Much water
- Green tea
Snacks and drinks
No sooner is the lunch menu half digested, already reports especially for physically hard-working people hunger again to speak. But instead of grabbing the chocolate bar, fruit is the best way to strengthen the afternoon. Alternatively, you can also use roasted chicken strips, beef jerky or hard-boiled eggs. Another aspect that plays an important role in the diet at work is the fluid intake, which should be at least one and a half liters, otherwise your physical as well as your mental capacity decreases rapidly. However, sugary soft drinks or teas should be avoided in this context as these beverages contain empty calories in the form of refined sugars and thus adversely affect your blood sugar levels. Water or fruit spritzers, on the other hand, are optimal drinks to provide the body with much needed fluids.
Conclusion - discipline pays off
Although it is not always easy to stay true to one's dietary principles in the face of lack of time and suspicious-looking colleagues, it remains to be noted that steadfastness and discipline always pay off. Needless to say, the mentioned foods are just a few examples that you can supplement with other tasty alternatives at will, so that your diet at work not only healthy, but also varied.