Healthy eating in the office - it doesn't have to be complicated!

Healthy eating at work is a challenge for many of us. Between endless meetings, urgent deadlines and the constant availability of snacks in the coffee kitchen, it is often difficult to maintain a balanced diet.

Perhaps you know the feeling: the quick sandwich from the bakery round the corner, the sweet treat as a reward after a busy morning or the feeling of falling into an energy slump after lunch. These are all typical patterns in everyday office life that not only have a negative impact on our health and body weight, but also on our performance, concentration and productivity.

But there are simple solutions! In this article, we'll show you how you can establish good eating habits in the office through simple changes and clever planning. Whether you have little time to cook for yourself, are reliant on the canteen or there is only one supermarket nearby - we have the right tips and recipes for every situation. In this article, you'll also find out how to avoid stress eating, optimise your diet and get through the working day fitter and more energised.

Basic rules for healthy eating in the office

Healthy eating in the office starts with choosing fresh and natural foods. Avoid highly processed products, which often contain additives and unhealthy fats, and opt instead for fruit, vegetables, nuts and wholemeal products.

Regular meals help to avoid cravings and keep blood sugar levels constant. A balanced diet should include all the important macronutrients carbohydrates, fats and proteins - as well as sufficient vitamins and minerals.

Macronutrient distribution: the key to avoiding the midday slump

To avoid the dreaded midday or afternoon slump and stay focussed throughout the working day, it is important to eat the right macronutrients at the right time. Carbohydrates, fats and proteins have different effects on our body and can be used specifically to optimise energy and concentration levels.

Carbohydrates: the right time and the right choice

Carbohydrates are the main source of energy for our body and brain. However, they can quickly cause blood sugar levels to spike and then drop again, which can lead to tiredness and poor concentration. That's why it's important to eat the right types of carbohydrates at the right times:

• BreakfastStart the day with complex carbohydrates such as wholemeal bread, oatmeal or quinoa. These are digested slowly and ensure a stable blood sugar level that provides you with long-lasting energy. Combine them with a source of protein such as yoghurt, fish, meat or eggs to prolong the feeling of satiety.
  
• Morning snackAn apple or banana combined with a handful of nuts provides a quick source of energy and the right fats to keep you focussed until lunchtime. Instead of drinking a smoothie, eat your fruit in whole form. The chewing itself will lead to more satiety and you will automatically consume fewer calories. If you like muesli bars, make sure they are made from natural ingredients and don't contain any added sugar. Often granola bars are hidden calorie bombs of sugar and processed fats that are marketed as healthy.
  
• LunchHere too, focus on complex carbohydrates such as sweet potatoes, wholemeal products, potatoes, pasta or rice. They prevent a rapid rise and fall in blood sugar levels, which prevents tiredness.

Proteins: The filler for the whole day

Proteins are essential for building and maintaining muscle and repairing tissue, as well as for feeling full and providing energy. An adequate protein intake helps to keep blood sugar levels stable and reduce the desire for unhealthy snacking on sweets:

• BreakfastStart the day with a protein-rich meal such as scrambled eggs with a fish/meat side dish or Greek yoghurt with fruit and nuts. This will keep you full and productive until lunch.
  
• LunchA balanced lunch should include a good portion of protein, such as chicken, turkey, salmon, tuna, herring, cod, tofu or pulses. Combine this with complex carbohydrates and healthy fats to create a long-lasting source of energy.
  
• Afternoon snackIf you feel a low in the afternoon, grab a protein-rich snack such as cottage cheese with fruit, yoghurt, edamame or a protein bar. This will help to keep your energy levels stable and avoid cravings.

Fats: The energy source that lasts a long time

Healthy fats are important for brain function and provide long-lasting energy. However, they should be consumed in moderation and from the right sources. The following applies to fats: quality before quantity!

• BreakfastIncorporate unsaturated fats into your breakfast. These types of fats can be found in avocado, nuts, chia seeds, linseed, pumpkin seeds, olive oil or oily fish such as salmon. These fats support the absorption of vitamins E, D, K and A and ensure a full start to the day.
  
• LunchMake sure to include healthy fats at lunch too, for example with a salad with olive oil dressing, a handful of nuts or seeds on top of your meal or a slice of salmon. This helps to evenly distribute your energy and support brain function.
  
• SnacksAdd healthy fats to your snacks, such as nuts, seeds or a small yoghurt with linseed oil. This will give you a boost of energy and keep you full until dinner.

Exemplary daily structure for an optimal energy supply

• BreakfastWholemeal bread with avocado and an egg, plus a portion of berries.
• Morning snackFruit of your choice with a handful of mixed nuts.
• LunchQuinoa salad with chicken, vegetables and an olive oil dressing.
• Afternoon snackGreek yoghurt with fruit, linseed and honey.
• DinnerSalmon fillet with sweet potatoes and steamed vegetables.

By skilfully combining your macronutrients and eating at the right times, you can not only avoid the midday slump, but also stay focused and energised throughout the day.

The best recipes for the office

With a little planning and preparation, you can enjoy tasty and healthy meals at work too. Here are some recipes that you can either reheat in the microwave or enjoy without a microwave.

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Recipes with microwave

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Dishes without microwave

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These recipes are easy to prepare and are perfect for taking away. These recipe ideas will give you the energy you need to stay focussed and productive throughout the working day.

The best tips for healthy eating in the office or when working from home

1. meal prep: the easy way to good food

Pre-cooking not only saves you time and money, but also ensures that you always have a filling, delicious meal to hand. Here are a few tips:

• Simply startStart with simple dishes such as salads, sandwiches, wraps, overnight oats, fruit salad, pasta salad, soups and casseroles. These are easy to prepare and versatile.
• PlanningPlan your meals for the week in advance and shop carefully. Make a shopping list of the ingredients you need to save time and stress.
• PortioningPrepare large quantities and divide them into portion sizes for the week. Use airtight containers to preserve the freshness of the food.
• Learn from experience: Collect healthy recipes that you like. You can prepare these again and again and optimise or even modify them.

Examples:

• SaladsKeep the ingredients separate and only mix them before eating so that they stay fresh. This way you avoid soggy vegetables and always have a crunchy salad that is easy to transport.
• Wraps, breads and sandwichesPrepare the fillings in advance and roll them up just before eating. This prevents the bread or wrap from becoming soggy.
• Soups and casserolesAllow them to cool completely before portioning and freezing. This makes it easier to defrost and reheat.

2. healthy snacks: small energy suppliers for in between meals

Snacks can keep blood sugar levels stable and prevent cravings, but are not absolutely necessary as long as there is no hunger between main meals.

 Here are some suggestions to satisfy your hunger:

• Nuts and seedsA handful of nuts provides healthy fats and proteins. Make sure you choose unsalted varieties.
• Vegetable sticks with dipA crispy and nutritious snack that is easy to prepare. Cut vegetables such as carrots, celery and peppers into sticks and dip them in hummus or herb quark.
• FruitFresh fruit is always a good choice and provides valuable vitamins and minerals. Choose seasonal fruit for the best flavour and most nutrients.
• Dark chocolate: Dark chocolate is a good snack because it is rich in antioxidants and magnesium, which supports heart health and provides energy while satisfying sweet cravings.
• Dried fruitDried fruit is a good snack as it is high in fibre and nutrients, but should be eaten in moderation as it is also high in sugar and calories.

3. emergency plan: Healthy meals from the supermarket

If there wasn't enough time to pre-cook your food and there's only one supermarket nearby, you can still put together a healthy meal. Here are some tips:

• Ready-made saladsBe sure to control dressings and additional toppings to avoid unnecessary calories. Choose vinegar-based dressings rather than creamy options and add pulses or, a tin of tuna or cooked, ready-made chicken breast to increase the protein content.
• Fruit and vegetablesFresh fruit and vegetables are always a good choice and make excellent snacks or side dishes.
• Protein sourcesReady-boiled eggs, hummus or Greek yoghurt or quark provide a quick and healthy source of protein. 
• Nuts and seedsA handful of unsalted nuts or seeds provides healthy fats and proteins and can be a quick source of energy.

By choosing and combining these supermarket products wisely, you can eat a filling, low-fat meal in the office without a kitchen.

4. drinking habits in the office: fluids for body and mind

Drinking enough is just as important as eating right. Make sure you drink water regularly. A bottle of water on your desk reminds you to drink enough. Unsweetened teas are a good alternative to sugary drinks and also offer different flavours. Adults should drink around 2 to 3 litres of water, depending on body weight, activity level and climate. In warm temperatures, 1-2 litres more should be drunk.

5. avoid stress eating and careless snacking

Stress eating and careless snacking can be avoided by consciously taking breaks for your meals and trying not to eat in front of the computer or at your desk. Instead of reaching for sweets, take a short walk or practise breathing techniques. Keep nutritious snacks on hand to resist temptation.

6. plan ahead: plan time to eat

Plan your meal times so that they don't clash with meetings. This allows you to eat in peace and mindfully. Make sure that you take enough time to enjoy your meals and don't eat on the side. This will help you to be more aware of your food and avoid overeating.

Conclusion

Eating healthier is not rocket science. With a little planning and the right ingredients, we can all prepare and enjoy balanced, delicious meals quickly and easily. Encourage your team to support each other too! This will make it much easier to establish and maintain healthy eating habits in the office. Together, you can not only improve your health, but also your well-being and productivity at work.

OHM officers and HR managers can play an important role in this by promoting healthy eating and creating appropriate offers. By following the tips above, you can improve your eating habits in the office and thus contribute to a healthier lifestyle.