Healthy diet at work

Even though we know that a healthy diet is the cornerstone of sporting success, there are some situations in everyday life where it is admittedly not easy to stay true to your own credo. Stress and extreme time pressure are often the cause of inadequate nutrition at work, which leaves a lot to be desired in terms of both the quantity and quality of nutrients. In this article, we will show you how you too can use a few simple tricks to make the most of even the shortest break to give your body what it needs to build muscle, reduce fat and maintain optimal metabolic activity.

Creating a good foundation

The basis for a healthy diet at work is already laid at the breakfast table at home, because if you start the day on an empty stomach, you often run the risk of cravings after a few hours, which is certainly not what the inventor intended. Consequently, you should already provide yourself with a good foundation consisting of complex carbohydrates, lean protein and healthy fats so that you don't give in to your growling stomach. Oatmeal is particularly suitable as the main source of energy in this context, as it also ensures that your blood sugar levels remain largely constant. If you prefer something hearty, try wholemeal bread with lean poultry sausage or cottage cheese.

The little hunger in between

When you arrive at work, it's not uncommon for it to be pure chaos. Phones are ringing, the computer is blinking incessantly and the unloved colleague from the neighboring department is once again getting on your last nerve - there is hardly any time to eat. To help you keep a clear head and ensure your body is constantly supplied with energy, small snacks such as nuts or almonds are ideal and can be eaten without taking up too much time. However, you should make sure that nuts in particular are unsalted and not roasted, as the heat of the roasting process destroys most of the valuable micronutrients they contain. Another energy-rich snack that is also ideal for a quick snack in between meals is the classic banana, which is not only quick to eat but also provides your brain with new energy quickly.

Preparation is everything

Once the first half of the working day is over, it's time for the lunch break, but if you want to eat healthily, you shouldn't necessarily follow your colleagues to the nearest fast food restaurant, but instead opt for healthy, pre-prepared food. If you don't have a microwave at your workplace, classic wholemeal bread as well as prepared salads with egg, cottage cheese, chicken breast or tuna make the perfect lunch menu. If you prefer something more Mediterranean, it's also worth preparing a tomato and mozzarella salad, which not only contains high-quality protein, but also important fiber and trace elements. If you are in a hurry, you can of course also use a protein shake prepared in advance, although this should remain the exception. However, you have much more scope for creativity if your workplace has the option of heating food using a microwave. If this is the case, you can combine complex carbohydrate sources such as rice, pasta and potatoes with a wide variety of vegetables and protein-rich side dishes. However, make sure that you always diversify your menus by planning what you want to eat a few days in advance and pre-cooking accordingly.

The following foods are suitable for healthy eating at the workplace:

• Hard boiled eggs
• Canned tuna or smoked salmon - both can be combined well with vegetables or cottage cheese etc. and are quick and easy to prepare
• Nuts
• Almonds
• Raw vegetables
• Apples, pears and other low-carb fruit
• Berries
• Low-fat curd cheese
• Natural yogurt (not sweetened and with artificial flavor)
• Cottage cheese
• Fried tofu cubes
• Cooked vegetables
• Dried meat
• Poultry cold cuts or breast
• Protein Shake
• Homemade muesli bars
• Harz cheese
• Lots of water
• Coffee
• Green tea

Snacks and drinks

As soon as the lunch menu is half digested, hunger strikes again, especially for physically hard-working people. But instead of reaching for a chocolate bar, fruit is the perfect afternoon snack. Alternatively, you can also opt for fried chicken strips, beef jerky or hard-boiled eggs. Another aspect that plays an important role in workplace nutrition is fluid intake, which should be at least one and a half liters, as otherwise both your physical and mental performance will decline rapidly. However, sugary soft drinks or teas should be avoided in this context, as these drinks contain empty calories in the form of refined sugar and therefore have a negative impact on your blood sugar levels. Water or fruit spritzers, on the other hand, are ideal drinks to provide your body with much-needed fluids.

Conclusion - discipline pays off

Even if it is not always easy to stay true to your own principles when it comes to nutrition in the face of a lack of time and suspicious colleagues, it should be noted that steadfastness and discipline always pay off. Of course, the foods mentioned are just a few examples, which you can supplement with other tasty alternatives as you wish, so that your diet at work is not only healthy but also varied.