While almost all women know they should eat healthy, the prep work and planning required to eat well throughout the day — especially when away from home — can seem nearly impossible. It’s easy to fall into routines in which we make unhealthy choices and miss out on nutrients.
We know nutritious and filling food can help improve focus and energy so you can excel in your career and maintain stamina throughout the workday. Here are several tips to eat healthy at work.
The key to healthy eating is planning ahead. Purchase healthy snacks in bulk or consider a regular subscription order, like Amazon’s subscribe-and-save options, so you don’t have to continually plan and shop. Preparation is everything. Processed foods are always readily available — especially in workplace break rooms and hallway vending machines. Natural foods that are as close to nature as possible often take a little more forethought, but are worth the effort.
Plan to eat fruits and vegetables
We know when women get their recommended 5-9 servings of fruits and vegetables per day, as part of a healthy diet, they are better prepared to focus and may experience increased immune function — meaning less sick days. Plan to have healthy snacks on hand, so you’ll be less likely to reach for chips or soda instead.
Early in the week, plan your snacks and lunches in advance. Chop and portion out fresh fruits and vegetables, nuts, or stock dried fruits and veggie snacks so you have what you need on hand when you need it.
Beat the afternoon slump
Many women say they are most likely to make unhealthy decisions during the late afternoon — after lunch yet hours before the work day ends. If you tend to feel sluggish during this time, try engaging in some light activity. A walk around the block and change of scenery may be all you need to perk up and refocus. Healthy snacks may help as well. Look for vitamin and-mineral-rich foods to help your energy return.
What goes up must come down
Avoid foods high in sugar and caffeinated drinks that will give you an artificial “high.” After the initial effect wears off, you may feel worse than you did before. Instead, opt for fiber-rich, natural foods that will help you maintain a consistent blood sugar level throughout the day. You won’t need a “pick-me-up” if you consistently eat well and keep you blood sugar at a constant, healthy level. Whole or dried fruits, almonds and plain whole-milk yogurt are all excellent options.