Healthy Eating at Work

Eating during the work

Eating during the work

Most people would like to have good balance diet during working days but for many it's rather difficult to fulfil due to different reasons.

I asked my good friend Lesley Craigie, nutritionist and personal trainer, what kind of advice she can give to busy people to organise their healthy eating at work. Here are her suggestions of healthy diet at work.

There are many questions that arise about food at work. How many hours do you spend at work? For many it can be most of your waking hours.  Therefore it’s no shock that your workplace eating habits have a great influence on your health.

To help enhance your health and stay ahead, improving your workplace nutrition is essential.  Avoid falling into the category of obese and overweight workers.  Keep your energy and productivity up by using some of the tips below.  You will stay energised and full of vitality for additional after work activities.

No junk food:  Ensure your desk is not full of junk food and unhealthy snacks.  Avoid temptation.

Take a lunch break:  Eat meals during lunchtime break

Leftovers:  Leftovers are great to bring to work the next day.  Add a little extra when cooking the evening meal and you’ll have a cheaper health lunch.

Planning:  plan ahead what you are going to eat and snack on at work.  Arriving at work with your food for the day avoids hunger and unhealthy snacks.

Avoid Vending Machines/Snack Boxes:  Stay away from Vending machines and the office snackbox they are usually full of junk food.  Turn your desk drawer into your own personal snackbox, fill it with fruit, nuts, beef jerky, hard boiled eggs and bottles of water.

Water:  Bring a large (2ltre) bottle of water with you to work.  Sipping on water all day keeps you hydrated and your energy levels optimised.


healthy-eatingCome to work prepared with healthy snacks, and you’ll improve focus, increase productivity, and avoid packing on pounds. Here are fifteen snack foods to help you stay satisfied.

  1. Walnuts – Walnuts are high in heart-healthy omega-3 fatty acids and antioxidants. Combine a handful of walnuts with a piece of low-fat cheese, and an apple or a pear for a morning snack that will help you feel full longer.
  2. Apples – Apples are rich in pectin. This helps suppress your appetite. For a mid-day snack an apple will help to control blood sugar levels, and may well benefit weight loss.
  3. Greek Yogurt – Greek yogurt has twice as much protein as normal yogurt.  Top Greek Yogurt with berries for a mid-day snack.
  4. Green Tea – Research has indicated that green tea helps lower cholesterol and decreases the risk of diabetes and stroke, furthermore it boosts metabolism to help you burn fat.  Drinking a few cups of green tea per day will benefit weight loss benefits
  5. Beef Jerky – Beef jerky is a great source of protein.  Choose the leanest jerky when possible. Eat 1 to 2 servings of jerky with a piece of fruit, such as an apple or pear, for a balanced snack.
  6. Oatmeal and Blueberries – Complex carbs like oatmeal provide steady, long-lasting energy, and help you feel full longer.  Add fresh blueberries to hot porridge for a great breakfast.  Blueberries are chock-full with nutrients that help promote brain function.
  7. Spinach Salad –Indulge in a fresh salad with spinach (rich in energy-boosting magnesium), a cup of antioxidant-packed strawberries, and 1/2 a cup of black beans and one large hard-boiled egg for extra protein.
  8. Oranges and Almonds – Remaining hydrated helps you remain energized. Alongside drinking water throughout the day, have some fruits like oranges, which have a high percentage water. Try a large orange with a handful of raw almonds (rich with fiber, protein, and heart-healthy fat).
  9. Carrots and Hummus –Carrot’s combine well with hummus. This low-calorie combo is packed with beta-carotene, fibre, and healthy fat to help you feel full throughout the afternoon.
  10. Low-Fat Cottage Cheese and Pineapple -  Low-fat cottage cheese is high in protein and calcium, combine this with some fresh pineapple.  The pineapple gives a nice sweet topping along with the fact that it can decrease inflammation in the body and improve digestion.
  11. Yogurt and Cherries – Yogurt contains probiotics, which are known as the good bacteria needed for a healthy digestive tract.  Add a few spoons of dark cherries for a punch of antioxidants and phytonutrients.
  12. Pear and Cheese – This effortless snack is low in calories and perfect for portion control. A pear along with a fat-free mozzarella cheese stick gives you a snack rich in calcium, vitamin C, potassium and fibre.
  13. Apple and Almond Butter – Pair an apple with 2 tablespoons of almond butter for a heart-healthy, cholesterol-lowering snack packed with healthy fat and fibre.


Kick-start your day with a balanced meal and proper hydration makes all the difference.  A good healthy breakfast and hydrating before the start of an eventful day could be the difference between a career-changing performance and a humiliating fiasco in front of your boss. Use these three simple nutrition tips to start your day right.

The Evening Before

Feeling anxious? Go early to bed with a little light reading, but avoid alcohol. While a drink may help you fall asleep initially, it disrupts the vital REM sleep cycle that helps boost creative thinking and long-term memory. A glass of wine, beer, or cocktail the night before a big meeting can also flush your system of the water-soluble vitamins and minerals necessary to produce an excellent performance the next day.

The Morning Of

While asleep, levels of the body’s stress hormone, cortisol rise. Have a healthy breakfast of high-fibre carbohydrates, lean proteins, and healthy fats in order to bring your cortisol levels back in balance. Carbs are vital to this process, so be lavish. Try a small bowl of oatmeal, berries, and scrambled egg whites with avocado. Or two poached eggs, pineapple and mango. Another option is Greek yogurt, cinnamon, some sunflower and pumpkin seeds, mixed berries, topped with pinenuts.

During the Day

Drink a large glass of water first thing in the morning and keep drinking all day. Staying well hydrated can help you think clearly, increase productivity, and reduce stress.

I hope you will find these tips and suggestions useful for keeping you healthy.