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Dieting at Work

Por MyDiet™ -
Dieting at Work

Today many of us find ourselves forced to spend a lot of hours working outside the home, and we spend less time at home than we did 20 years ago. If we add up the time we spend at work (assuming we work only 8 hours) plus the time it takes to commute to and from work, and the time spent sleeping, we are only left with an average of 5 hours (in some cases less than this) for doing housework, studying, taking care of the kids, spending time with our spouses, and taking care of our bodies!

You shouldn't let your job prevent you from staying healthy. You practice healthy eating habits at your workplace; you just need a bit of willpower and some guidance on how to do it. Below we share some tips with you on how to eat healthy during your work day.

  • To start off with, don't skip meals. Many people skip meals because they believe it will lead to weight loss.   However, it's not true because when your brain runs out of food energy, your appetite increases, and you are more prone to snack at all hours on foods that are rich in sugar and calories.
  • Take healthy food with you to work such as an apple or other fruits, and include a source of protein such as yogurt or two slices of bread with peanut butter. You'll see how these foods give you the energy you need to work to your best of your abilities.
  • If you have to eat in the cafeteria at work or in a restaurant, try to eat slowly and chew your food thoroughly. This improves digestion and helps prevent you from overeating.
  • If you order the daily special, make sure it includes a good source of fiber, or add a portion of fiber to it (salads, fresh fruit, or whole wheat breads/cereals).  These foods will fill your plate and at the same time satisfy your hunger. Avoid high fat sauces and salad dressings (these are usually the ones with a cream base).
  • Vegetables and green leaves are a good source of vitamins and they add color and flavor to your plate. Order them as appetizers or side dishes to go along with the main course.
  • Rice, potatoes, pasta, and beans are all carbohydrates, which is an essential nutrient in our diet.  Carbohydrates should make up about 50% of your diet, to provide our bodies with the energy we need to work. Still,  they should be prepared with healthy cooking methods such as stewing and steaming.  Avoid adding high fat meats to these foods, such as chorizo or ground meat. If you want to add meat, choose low-fat meats such as: grilled, steamed, sautéed, or baked fish, chicken, or roast beef.
  • Avoid side dishes such as potato salad or pasta with mayonnaise, fried chorizo or pork sausages, french fries, etc.
  • Limit high fat desserts and baked goods. Instead substitute them with fruit, or low-fat frozen yogurt.
  • Avoid putting sugar in your coffee or tea. Use a sugar substitute if you wish to sweeten your drinks.
  • If you can't resist the temptation to eat dessert, just be sure to lower you overall calorie intake for that day.
  • If you work the night shift, eat something substantial before going to work and include protein-rich foods such as meat, chicken, beans, eggs, and milk. Pack only healthy foods to take with you such as yogurt, fruit, low-fat cheese, or individual packages of cottage cheese. This will keep your brain alert.
  • Take already prepared food with you to work and use containers that have sections so you can store a vegetable salad or fruit in one section and meat in the other. Make sure the meat (chicken, fish, or beef) is steamed or roasted.  These are examples of preparation methods that don't require a lot of your time and don't add an excessive amount of calories. For dessert, choose from among the recommended dairy products, but make sure it made with skim milk.
  • Lastly, try to eat every 4 to 5 hours. This will help keep you awake and active.


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