Healthy eating in the home office? You can find out how it works here!

Working from home comes with different challenges. Above all, social interactions, enough exercise and a healthy diet. If you are one of the many people who really worked from home for the first time in 2020, then you probably already know some of the pitfalls that need to be mastered. Above all, the lack of exercise due to the loss of the commute or the loss of the fitness center makes our mistakes in nutrition all the more obvious. That's why we've put together the top 5 tips for you that will help you manage your diet even when you're working from home!

Our top 5 tips for a healthier diet when working from home

1. Make a sensible menu plan for your work week

The meeting ran longer than expected, your lunch break shrinks from 45 minutes to a slim 30 minutes and your stomach still growls for food. You probably know the problem all too well. Unfortunately, the logical step in this case is usually a ready-made meal, other fast food or an extensive snack before the craving hits in the evening.

Our tip is to plan the big meals for the coming week on the weekend. This works best if you take the time on a Saturday morning and, after a leisurely breakfast, decide on 2-3 large meals that are healthy and quick to prepare. Furthermore, consider buying healthy snack alternatives such as fruit or nuts - this way you are perfectly prepared for a successful working week.

2. Always go shopping with a shopping list and never on an empty stomach

You probably know it when you skipped lunch, the fridge is empty and you quickly run to the supermarket after work. The perfect circumstances for poor dietary choices. Follow 2 simple basic rules and you will know how to prevent the worst ;-)

First, before you make the short trip to the supermarket, think for a moment about what healthy things you want to buy before you raid the store with your cravings and grab a frozen pizza. Secondly, if possible, you shouldn't go shopping on an empty stomach - just a glass of water will help.

3. Take your time with your food

If you're still used to a traditional office life, think back to when you went out with your work colleagues to have a quiet meal and a nice conversation. The 2 most important components that you should take with you to the home office if possible are: 1) fixed times 2) lunch break = media break and 3) social interactions. Fixed times are extremely important to give you enough time for your lunch and to avoid excessive and unhealthy snacks. It is also important to move your eyes away from your PC and smartphone to charge your batteries during your lunch break. Just challenge yourself to have lunch without a phone, radio or TV and use the rest of your lunch break for a short walk.

4. Prepare healthy snacks

Sometimes you can't avoid it and a quick snack to tide you over is necessary. You can consume the following snacks with a clear conscience

1. Dried fruit (such as dried apricots)
They contain fiber for a feeling of fullness, magnesium for better stress resistance, as well as beta-carotene and vitamin E for healthy skin
2. Cream cheese or cottage cheese
Tastes great on whole grain bread, contains little fat but lots of calcium and proteins
3. Apple
Simple but ingenious. An apple is a real vitamin bomb A, B1, B2 and C. A large apple even covers up to a third of your daily requirement for vitamin C

5. The basics - water and air

Especially if you often feel depressed, low in energy and apathetic, this may be due to a lack of oxygen. Regular ventilation is definitely important here and a walk during your lunch break or before or after work is of course even better.

Next to fresh air, water is the second most important component of your diet. In any case, aim to drink at least 1.5L of water and/or unsweetened tea. However, with physical activity, much more!

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