Working from home is becoming more popular, but along with its benefits comes a slightly off-kilter schedule. In particular, mealtimes can be skipped in favor of snacks and easy-to-find food that we might not normally eat (or eat so much of). Reaching for fast snacks quickly becomes the habit, leading to skipped lunches and late dinners (particularly if you’re working at the kitchen table!).
Jermaine Izukanne, a physiologist at AXA Health, offers his top nutrition advice to help you get back on track if you feel like your typical balanced diet has fallen by the wayside while working from home.
1. Prepare beforehand
You don’t have to endure the commute to and from work, which is one advantage of working from home. Why not utilize some of that time to organize and prepare wholesome meals and snacks that you can have on hand while working? By doing this, you’ll avoid aimlessly grabbing anything you can get your hands on or ignoring anything when you’re busy.
Simply because you know exactly what is going into them, creating the majority of your meals from scratch is a terrific way to stay on top of what you’re eating and ensure that you’re getting the nutrients you need. They’ll probably be healthier for you overall than convenience foods or prepared meals, which may include high concentrations of bad fats, salt, and additives. Additionally, prepping your meals ahead of time will give you more time to work productively, especially on hectic days, or to take a proper break without worrying about what to eat. An excellent Sunday afternoon task is meal preparation.
2. Start the day with a protein- and fiber-rich meal.
Two essential elements of a balanced diet are protein and fiber, especially in the beginning of the day. This is due to the fact that they are among of the most filling foods available (1). We may feel satiated (full) from these foods for a longer period of time, which reduces our tendency to nibble in the morning.
Why not attempt these?
- Blueberries, walnuts, and chia seeds are sprinkled on top of rolled oats.
- Toast with eggs and avocado.
- Toast with scrambled tofu
3. Consider whether you’re genuinely hungry or just looking for something to do before getting a snack.
When you next feel the want to eat something like a chocolate bar or a packet of chips, especially if it hasn’t been long since your last meal, it might be good to ask yourself this question.
Sometimes our emotions cause us to overeat, using so-called “comfort foods” to satiate our emotions rather than to replenish our energy. Being isolated at home and away from coworkers during these anxious moments may make us more susceptible to feeling bored or agitated, which are common triggers for these kinds of behaviors. If so, consider making an effort to lessen your boredom. If you can, take a break. If not, keep yourself busy by working or calling a coworker.
Additionally, remember that it’s acceptable to eat an additional snack. Pre-made, healthier snacks can definitely assist, and they also offer the added benefit of nourishing and energizing you.
You might just be thirsty, in which case drinking a long glass of water might also work. , Additionally, it will aid in keeping you hydrated, which is important for maintaining mental focus, alertness, and short-term memory.
4. Make an effort to select wholesome foods to energize your body and mind.
If you do begin to feel hungry between meals, it is always recommended that you consume a snack, but it is crucial to consider what you will eat. The foods that we most frequently think of as snacks typically include a lot of added sugar, salt, and saturated fat. Although they can provide us a little temporary energy, these kinds of foods have very little nutritious value and may even make us gain weight.
It is preferable to provide more importance to nutrient-dense snacks such yogurt, almonds, seeds, fruit, and vegetables. Homemade juices and smoothies are also a wonderful option because they offer a convenient method to include a variety of fruits and vegetables in your diet, feel satisfying when consumed as a snack, and keep you hydrated. Just keep in mind that fruit juices sometimes include a lot of sugar, so try to stick to vegetable juices or at least incorporate one or more vegetables into the recipe. Cucumber, celery, and carrots are all suitable choices.
5. Try to avoid eating while you are working and instead eat during regular breaks.
Eating while doing work-related tasks, talking on the phone, or reading email are all examples of “mindless eating.” This is when we consume food without being aware of what or how much we’re taking in. When snacking, this can be very harmful and quickly result in overeating. Instead, strive to make that your exclusive focus throughout mealtimes, especially if you’re dining alone.
While working from home gives us some advantages and liberties we wouldn’t have at the office, the absence of structure in our day can occasionally have an impact on how we eat. But regardless of the environment, we may reap the health benefits by concentrating on eating a balanced diet, taking care of our bodies, and taking care of our souls.
