Staying fueled and hydrated at work is essential for keeping our energy levels high and concentration sharp.

By planning ahead and making healthy choices, we can avoid the temptation of unhealthy snacks and meals.

Here are some tips to help us eat well and drink more water throughout our workday!

Plan Your Lunches in Advance

One of the best ways to eat well is to plan our lunches before the week begins. Preparing meals in advance saves time and ensures we stay on track with a balanced diet. Bringing our lunch to work prevents us from reaching for fast food or sugary snacks.

Start by choosing a sturdy storage container that suits our needs. If we plan to use the microwave or freeze meals, glass or durable plastic containers are great options. It's helpful to find one with a lid that stays secure or has a good seal to avoid spills.

During the week, filling our fridge with ready-to-eat meals is a time-saver. We can even use leftovers from dinner, making double the amount the night before and packing it for lunch the next day. Another option is to batch cook our favorite dishes at the beginning of the week, such as lasagna, curry, or grain-based salads. We can freeze leftovers for later use.

Don't worry if batch cooking isn't an option. Pre-chopped veggies, canned beans, and spreads are quick, healthy choices. It's essential to familiarize ourselves with food labels to make informed decisions about processed foods. Keeping a list of lunch ideas on our phone, in a notebook, or posted on the fridge can be a lifesaver on busy mornings when we're rushing to pack lunch.

Stay Hydrated

Water is essential for staying focused and productive, especially at work. The recommended daily intake is 6-8 cups or glasses of fluid, which includes water, milk, tea, and coffee (without added sugar). Staying hydrated helps us avoid fatigue, headaches, and loss of concentration during the day.

To make sure we're drinking enough, we can carry a water bottle with us and refill it regularly. Having a water bottle nearby also serves as a reminder to drink throughout the day. If we work from home, it can help to fill a glass of water before opening the laptop.

It can also be useful to make hydration a team effort. If there's a water fountain or sink available at work, we can encourage coworkers to drink water too. We can set up reminders like sticky notes or phone alerts, or even challenge each other to drink more water.

Healthy Snacks at Work

Having a healthy snack kit at work ensures that we can curb our hunger without resorting to unhealthy vending machine options. Nut butter, rice cakes, unsalted nuts, and fresh fruit are great choices. If we have access to a fridge, we can store yogurt with fruit, carrot sticks with hummus, or apple slices with nut butter.

Celebrate Without Sugar

While office celebrations often revolve around sugary treats, we can find healthier ways to celebrate. Instead of cake or doughnuts, we can decorate our workspaces, organize a team lunch, or plan small, thoughtful gestures like birthday cards or a group game. This way, we can enjoy social time without compromising our healthy eating goals.

Mindful Eating at Work

Mindful eating helps us pay attention to how and what we're eating, which can prevent overeating and make us more aware of our hunger cues. To eat mindfully, we can step away from our workspace, minimize distractions (like phones or laptops), and eat slowly. This allows our brain time to recognize fullness and helps us enjoy our meals more.

Planning our meal times and eating energy-sustaining foods, like whole grains, fruits, and vegetables, can also help prevent cravings and keep us satisfied throughout the day.

By following these tips and making simple changes, we can eat and drink well at work, boosting our energy, focus, and overall health!