Lifestyle & Work Life Balance

Eating at your desk

Watch the video to hear Barbara talk you through her tips! 

Watch out – while you’re sitting at your desk expanding the boss’s profits, you may be expanding your own waist line! If you’re in the habit of eating at your desk, you’ll be well-advised to bear in mind the following top ten tips.

1. Chew slooowwwly!

Many people eat as if they’re in a race to get the food in their stomach as fast as they can!

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They shovel the food into their mouth, chew for a few seconds and then swallow. What they’re not realising is that the process of chewing is actually a vitally important first stage in digestion - due to the effects of an enzyme in our saliva. Slow down and chew for longer and you should see an improvement in your digestion.

2. Don't eat on autopilot

Commonly, when we eat at our desks, we’re not focusing on our food, but on our work instead.

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This habit can lead to poor portion control, weight gain and digestive problems.

3. Don't overeat 

Picking on food all day in addition to having main meals at regular intervals can lead to weight gain, digestive problems and lethargy.

4. Avoid feeding bacteria

Keep your desk, keyboard and phone clean so you’re not creating a feeding ground for bacteria!

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Wash your hands or use hand wipes to cut the risk of germs spreading. Bring food from home in an insulated cool bag with an ice pack and store them properly in a fridge. Finally, if you’re going to heat something, do so thoroughly so that you kill any bacteria. Half-hearted warming won’t kill bacteria but will actually give them the nice cosy conditions they need to multiply!

5. Keep hydrated

Your brain is at least 85% water so keep it hydrated by drinking water throughout the day. Offices with commercial air handling systems can be quite dry so make sure you’ve got a plentiful supply of water.

Your #brain is 85% #water so stay #hydrated throughout your working day! Thanks @NutriBarbara

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6. Beware of caffeine overload

Caffeinated beverages such as coffee, tea, energy drinks and some soft drinks are relatively harmless in small quantities.

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However, too many can cause dehydration and caffeine overload, leading to sleepless nights and underperformance the next day.

Too much coffee can be dehydrating.


7. Eat at regular intervals

Skipping meals can cause drops in your blood sugar levels that lead to dizzy spells and lack of concentration. Make sure you go to work after having a good breakfast – cereals with dairy-free milk are best. 

Don’t skip lunch and don’t eat dinner too late or you won’t enjoy a good night’s rest!

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8. Healthy snacks

If you feel the need to snack between meals, first have a glass of water - people often mistake thirst for hunger!

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If you do need a bite to eat, go for something like fruit or a cereal bar that’s free from additives. Beware that junk food doesn’t give you the prolonged energy flow you need to get through a busy day. After an initial energy rush, sugary food often leads to a drop in blood sugar levels causing the jitters, sugar cravings, a lack of concentration and lethargy.

Healthy snacks can help to fuel your day.


9. Don't drink 'n' eat!

If you’re having a meal or a snack, avoid the temptation to drink anything with it.

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Your digestive juices are trying their hardest to break down your food, so the last thing they need is for you to start diluting them, even if it’s with a glass of pure spring water!

10. Healthy office parties!

Christmas and birthday parties don’t have to be unhealthy. Organize fruit and vegetable platters and a healthy snack hamper. As for the booze, you can’t find anything better than an organic Cabernet Sauvignon, which contains cancer-fighting antioxidants.

With #vegetable and #fruit platters any works party can be #healthy too! Thanks @NutriBarbara 

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Do you have any healthy tips for eating at your desk? Why not comment below and let everyone know!

© BarbaraCox

About the author

Barbara Cox

Barbara Cox is a highly regarded nutritionist, author and businesswoman.
Barbara founded Nutrichef, a company that produces high quality healthy meals and delivers them to customers’ homes. Barbara advises people with a range of concerns, including people wishing to lose weight, athletes training for sports events or people who simply want to know what it means to eat healthily.
Launched Rainbow Recipes cookbook and continues to educate and inspire on healthy eating and entrepreneurship.

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