Healthy eating at the office: how to eat in balance during the working day
More than 50 per cent of working people in Switzerland eat their main meal at work – yet only around 13 per cent reach the recommended daily amount of five portions of fruit and vegetables. Healthy eating at the office is therefore a real challenge. Between meetings, deadlines and an average sitting time of over nine hours a day, there is often little room for mindful eating. The result: afternoon cravings, energy slumps and, in the long run, unwanted weight gain. But it does not have to be that way. With a little planning, the right habits and clever aids you can turn your office day into an opportunity for a better diet.
Why eating well at work matters so much
Our body needs an even supply of nutrients spread over the day in order to stay capable. Anyone who skips breakfast in the morning and hurriedly eats a sandwich at their desk at midday sends their blood sugar swinging. The consequence: trouble concentrating, tiredness and the notorious reach for the sweets in the vending machine.
According to the Swiss Health Survey, 43 per cent of adults are overweight or obese. A lack of exercise and unstructured eating at the desk are considered major factors. This is not about strict diets, but about workable routines that fit seamlessly into your working day.
Meal prep: the key to healthy eating at the office
One of the biggest trends in office nutrition is so-called desk meal prepping – the deliberate preparation of meals and snacks, on a Sunday evening for instance, for the whole working week. Studies by the ZHAW show that high-protein snacks and prepared lunches can increase afternoon performance by up to 20 per cent and clearly reduce cravings.
Practical meal-prep tips for the office day
- Plan your week: Draw up a simple meal plan on Sunday. Think about which days will be particularly stressful – on those days a particularly simple, quickly prepared meal pays off.
- Go for protein: High-protein meals keep you full for longer and prevent the typical afternoon dip. A balanced shake can be a practical addition here – the Herbalife Formula 1 Shake Chocolate, for example, which with around 220 kcal and 18 g of protein per serving makes a quick, controlled meal possible when time at the office is short.
- Prepare snacks: Nuts, vegetable sticks with hummus or protein bars are better than a chocolate bar from the vending machine.
- Use suitable containers: Invest in leak-proof lunch boxes and a shaker – that way everything stays fresh and easy to carry.
Clever drinks instead of hidden calories
An often underestimated aspect of office nutrition is the choice of drinks. Sweetened coffee, soft drinks and iced teas can add several hundred kilocalories a day without your consciously noticing. Water remains the best drink for the working day – at least 1.5 to 2 litres a day.
If you are looking for a tasty, low-calorie alternative to sugary hot drinks, a herbal tea can be a good choice. The Herbalife Herbal Tea Lemon contains barely any calories at around 6 kcal per serving and, thanks to its tea extract, provides a light caffeine kick – ideal for the afternoon dip, without burdening the body with sugar.
How to drink enough at the office
- Put a large water bottle in clear view on your desk.
- Set reminders in your calendar to drink regularly.
- Alternate between water, unsweetened tea and low-calorie drinks.
- Cut back sweetened drinks step by step – your palate gets used to it.
Exercise and eating habits: small changes, big effect
Healthy eating at the office works best in combination with some exercise. The WHO recommends at least 150 minutes of moderate physical activity a week – that is a little more than 20 minutes a day. Even small changes make a difference:
- Stairs instead of the lift: A simple habit that can be put into practice straight away.
- A lunchtime walk: Use 15 minutes of your break for a short walk in the fresh air – it aids digestion and lifts your mood.
- Standing breaks: Stand up briefly every 60 minutes and stretch.
- Mindful eating: Take time for your meals. If you eat at your desk, at least switch off the screen and concentrate on the food.
If you lead an active life or do sport, you will find on our Herbalife Sport & Fitness page suitable information and products that can support your sporting goals.
Five golden rules for eating more healthily at work
Let us sum up the most important points – with these five rules you create a solid foundation for healthy eating at the office:
- 1. Do not skip breakfast: A balanced Herbalife breakfast with protein and fibre gives you energy for the morning and prevents cravings before lunch.
- 2. Prepare meals in advance: Meal prep saves time and money and protects you from unhealthy spur-of-the-moment decisions in the canteen.
- 3. Choose snacks consciously: Nuts, fruit, vegetable sticks or protein bars instead of sweets and crisps.
- 4. Drink enough: At least 1.5 litres of water or unsweetened tea a day.
- 5. Eat regularly: Three main meals and one or two small snacks prevent blood sugar swings and dips in performance.
Your path to greater well-being in the office day
Healthy eating at the office is not a project that demands perfection – it is a collection of small, conscious decisions that add up over time. Start with a single change: prepare your lunch tomorrow, swap the soft drink for water, or take ten minutes for a walk during your lunch break. Every step counts.
You will find further wellness results and user reports from Swiss users on herbalife.com.
If you are looking for practical products that make your office day easier and can support a balanced Herbalife nutrition, you will find what you need in our range. Discover our products at myherbal.ch and take the first step towards a healthier working day.