Healthy eating in the work environment is considered as an important factor for increasing the efficiency and motivation of people. On the other hand, employers should pay attention to nutrition in the workplace due to increasing the efficiency of their employees. Employees who care about their health should also make workplace nutrition a priority in order to achieve higher efficiency. Of course, the only purpose of nutrition at work is not to increase productivity and business growth! But health and fitness are also in the main layer of this discussion. According to the explanations provided, you may have generally understood the importance of healthy eating at work, but let us provide more comprehensive information in the rest of the article.
Principles of healthy eating at work
Today’s fast world has caused the principles of life and proper nutrition to disappear, and this issue has become more clear in the workplace. Fast foods, sweets and canned goods are examples of fast foods and improper nutrition, which in addition to being harmful, cause obesity and many diseases. Therefore, it is better to base your workplace nutrition on scientific and medical principles.
One of the best strategies to ensure healthy nutrition at work is to have a meal plan that includes healthy snacks and home-cooked meals. Of course, the way you place your food and snacks in the meal plan can be very important, but at the initial stage, remember everything you have learned from your food experience. Here are some examples to familiarize yourself with this food plan:
Eating fatty or sugary foods makes me incredibly sleepy and saps the energy I need to function. As a result, I will avoid fatty or sweet foods as much as possible.
I try not to include fatty food in my schedule, because such foods make me feel very heavy and reduce my efficiency.
I try to control my blood sugar by avoiding sugary foods and snacks. In addition to its complications, the increase in blood sugar makes it easier for blood sugar to drop, and as a result, the energy needed to do things will be lost.
A few of the items mentioned above were among the items that you can include in your workplace nutrition program. It is worth mentioning that the mentioned cases are the most common and main harmful cases of food consumption among busy people. You can use your experience to write a good nutrition plan at work.
What are the benefits of healthy eating for employees?
Eating healthy in the workplace and paying attention to the health conditions of employees when writing a weekly meal plan will ultimately benefit your employees and your business. When your employees eat healthy and energizing food and lead a healthy lifestyle, they will always be fresh and energetic. As a result, there will be no boring work environment and the productivity of your employees will increase.
Among other advantages of healthy eating at the workplace and the effects of good nutrition on employee performance, we can also mention the reduction of absenteeism. When you pay attention to the healthy nutrition of employees, they are less likely to suffer from chronic diseases or burnout and are less absent. This will ultimately benefit your business. Enthusiastic employees who know they are important to their employer are more motivated to progress and work hard to make your business grow. As a result, you all move forward together.
A guide to healthy meals at work
The diet of employees should be adjusted so that they eat healthy foods made from fresh, healthy and high-quality ingredients in the first place. Employees’ meals should be chosen according to their taste and they should not have to eat repetitive meals during the week. In fact, one of the most important features of healthy eating in the workplace, after healthy foods, is that the foods of the weekly meal plan are varied. In this case, you can be sure that your employees will not stop eating repetitive foods after a while and will not turn to ready meals and fast food.
The best way to arrange proper nutrition in the workplace is to go to a catering service that provides healthy and homemade food to your employees. The service should have excellent support so that the meals are modified and changed daily to suit the tastes of your employees. According to these tips, you can be sure that your employees have a healthy and varied diet, and lunch time becomes an exciting and motivating opportunity for them every day.
Snacks suitable for nutrition at work
If you had trouble choosing snacks while writing your meal plan at work, here we will introduce the right snacks for working people. Of course, the snacks that will be mentioned below are among the most common and popular snacks, and you can include more items by knowing the science of nutrition. You can include any of these snacks in your schedule according to your taste and achieve healthy nutrition at work.
Delicious fruits!
Perhaps the first snack that comes to mind is fruit. Of course, the basic nature of this snack should not diminish its value! Fruits are a good source of minerals, fiber and different types of vitamins that can give you freshness in the workplace in addition to health. You can take a fresh apple first thing in the morning along with a banana or your favorite fruits and take it to your workplace. Also, fruits are high in antioxidants and can save you from various diseases and reduce your efficiency. Great suggestions for using fruits in workplace nutrition:
Buy fresh bananas and use them as ice cream. Frozen bananas at work can be a good substitute for high-sugar and high-fat ice cream. Of course, we should not ignore the very high glucose content of bananas and its great effect on the healthy functioning of the brain.
If you want to feel full for a longer time, eat some low-fat milk in addition to the first fruit in the morning. The protein in low-fat milk, along with the very high fiber found in fruits, will not make you hungry anytime soon.
To keep blood sugar levels stable and increase energy and efficiency at work, the combination of apples and peanut butter can be smart. Apple is a tasty fruit with a high percentage of fiber and carbohydrates, which will help easy digestion and increase your energy. Peanut butter also provides beneficial unsaturated fats in your body, which will stabilize blood sugar and increase your health.
The use of dry fruits can also be varied. Apricots, apples, pears, bananas, kiwis, raisins, etc. are examples of the most common choices that are used in dried form at work. Of course, fresh fruit is better than dried fruit, but to increase variety and reduce time loss, dried fruit is also useful.
Fresh vegetables
Vegetables are one of the best sources for providing fiber and water needed by the body, which most of the time do not cause any harm and are full of benefits. Therefore, vegetables can be considered as a substitute for harmful snacks and snacks. Of course, for some people, eating vegetables independently and alone is not pleasant! Such people can eat vegetables using flavorings such as yogurt or sauce and benefit from its amazing properties. Great suggestions in this regard include:
When you are thirsty at work, you can use low-salt tomato juice to both quench your thirst and enjoy its amazing benefits.
If it is difficult for you to eat celery alone, you can create a new taste by pouring peanut butter and raisins inside the stalks of celery.
You can use the decoration method and make these vegetables more attractive. For example, decorate the cucumber pieces with cream cheese or yogurt and put some walnut pieces next to it and eat with full pleasure.
If we include corn in the main category of vegetables, low-fat roasted corn can be a good option for providing the body with the necessary energy to perform work and professional activities. Also, this suitable snack can reduce your desire to eat harmful and salty snacks and give you a lot of energy instead. To make it more pleasant, you can use cheddar cheese for decoration.
Protein foods
Protein relieves hunger and stabilizes the level of blood sugar in the body, and has a direct effect on freshness and increasing efficiency. You can use great sources of protein for nutrition at your workplace. Yogurt, as one of the high protein ingredients, can be a good option for you. You can use all kinds of yogurts as a dessert or even a snack and food decoration and enjoy. The useful bacteria in yogurt as well as the large amounts of vitamins, calcium, probiotics and magnesium have made this food a healthy food at work.
Types of dietary biscuits
Before mentioning the biscuit, I want to introduce a nostalgic treat! pretzels Although pretzels are salty, you can control its saltiness and instead achieve a high amount of carbohydrates, which in the presence of low fat can keep you full for a longer period of time and prevent obesity diseases.
But in the discussion of dietary biscuits, you can eat the whole grain and sugar-free type with some chocolate cream and hazelnuts. Yes, you heard right!
Although chocolate is considered to be prohibited, it is not necessary that you do not consume chocolate at all. You can curb your craving for chocolate by using this suggestion. You can also use this diet biscuit or whole bread as a combination of peanut butter to get both fat and carbohydrates at the same time and increase your energy. It can also keep you full for a longer period of time.
All kinds of delicious nuts
Brains are snacks with a useful percentage of fat and calories, and with a variety of proteins, calcium, magnesium, potassium, fiber and other useful food substances, they are one of the best choices to increase brain efficiency. Of course, excessive use of brains can cause many problems in people’s health. You can eat about 23 peanuts a day to get 170 useful calories.
Also, the use of various brains along with provitamin foods can be effective. For example, the combination of pistachios with dates or raisins is one of the most popular and excellent combinations to increase the efficiency of the brain and phosphorus. Making creative combinations (with awareness, of course) can help you achieve healthy on-the-job nutrition.
Tips for healthy eating at work
Nutrition at work, if it wants to move in a healthier direction, it is necessary to have recommendations and key points with it. These recommendations are important in all respects and paying attention to them can increase effectiveness:
Drink more water
Most of the time, your hunger is due to the lack of water and your so-called thirst. If you drink water when you are hungry, you can eliminate your thirst and hunger in addition to using the properties of water to reduce appetite. Of course, you should note that excessive consumption of water will also bring many problems. About 8 to 10 glasses of water per day can be considered a suitable amount for this pinshahad.
Do not forget the homemade breakfast
Nutrition at work, if it wants to move in a healthier direction, it is necessary to have recommendations and key points with it. Recommendations related to healthy eating for employees are important in all respects, and paying attention to them can increase effectiveness:
Limit caffeine
One of the main properties of caffeine is that if you consume it continuously and regularly, you will become addicted to caffeine. In fact, if you get used to coffee or other caffeinated drinks, extra calories will enter your body, which will endanger your health. Try to at least cut your caffeine consumption in half during the day. Of course, consuming enough caffeine can greatly increase your energy and double your efficiency.
Pay attention to meals
One of the main characteristics of nutrition at work is paying attention to meals. What you eat at main meals will be very important. For example, consuming a lot of red meat or steak or fast food for meals can lead to irreparable risks. Therefore, you can use fruit salad or vegetable salad and the like as a home meal.
Of course, many people think that salad is not food! They give up eating salad as a meal. It should be suggested to such people that they can put a small and limited amount of their favorite food next to the salad so that there is less danger to them. Of course, one cannot ignore the freshness and freshness that vegetable salad or grains and fruits give to the body.
last word
The requirement of healthy eating in the workplace is to pay attention to the meals and snacks of your employees. Employees who eat healthy breakfasts, lunches, and snacks every day are more motivated and energetic to continue working. In this way, both their physical and mental health is guaranteed and they will work harder for the growth and development of your business.
It was great, thank you