Healthy eating at work - we'll show you how it's done!

Many companies offer their employees their own cafeteria with healthy food options for lunch – yet many people prefer to go to the neighboring currywurst stand or a snack bar. But how do these eating habits actually affect our working day? In this blog article, we’ll take a look at what healthy eating at work looks like and what you absolutely need to consider if you want to stay fit even on long days.

Tip: In the blogs on the Deskspace website, you'll find numerous other articles on various topics related to the workplace, health, and nutrition. Feel free to check them out if you want to further optimize your daily routine.

The Effects of Unhealthy Eating in the Workplace

You might think that a poor diet only has negative effects on your health and body – but that's only partially true. While you are primarily harming your body and your future, your work performance and thus your job also suffer. In this section, we'll briefly look at the real effects of an unhealthy diet in the workplace and why you should follow the tips below.

Loss of energy and a decline in concentration are the first major effects of a fatty and sugary diet at work. Fatigue is also a consequence that will make itself felt sooner or later. Fatty foods and sugary foods lead to a short energy boost, followed by an energy crash. This is due to the drop in blood sugar levels. So you quickly notice how, especially on long days, your concentration wanes and you become more sluggish.

At your workplace, you may sit at your desk for most of the day – just like around 60 percent of employees in Germany. It's not uncommon for you to sit in the same spot for eight to ten hours a day. This almost inevitably leads to weight gain, the second negative consequence we're going to take a closer look at today. The sugary and fatty foods lead to a calorie surplus – meaning you gain weight. In addition, they make you more sluggish, so your motivation for exercise after work continues to decrease.

By the way: An unhealthy diet and prolonged sitting also greatly increase the risk of diabetes and heart disease. Here, you should ensure sufficient movement breaks and pay attention to your diet.

But now, let's look at how you can best incorporate a healthy diet into your daily work routine. One more tip: If you also want to incorporate more movement and variety into your workday, then take a look at Deskspace's height-adjustable desks. With them, it's child's play to keep your circulation going even on long days.

Tips for healthy eating in the workplace

It may be that a healthy diet is not so easy for you to implement – many people, for example, find it very difficult to eat anything in the morning, and coffee is the only thing that ends up in their stomach. In addition, there is often the stressful workday, which only rarely allows for meal breaks or even none at all on particularly hectic days. In this section, we will give you some tips for healthy eating at work, which you can easily implement yourself.

Tips for a balanced breakfast

Most people don't get large meals in during the first hour after waking up – and that's a completely natural "problem". In the early morning, the hormone adrenaline is elevated, while the hormone ghrelin, which is responsible for hunger, decreases. Therefore, you may not feel hungry in the morning either.

Here, the German Nutrition Society (DGE) recommends splitting breakfast. If you don't really have an appetite in the morning, you can, for example, just eat a small yogurt, which isn't heavy on the stomach and doesn't require much time. Fruit is also a good "starter" for the day, so you've already covered part of your vitamin needs. A few hours later, you can then catch up on the missing carbohydrates and protein, for example with muesli or a few slices of wholemeal bread with cream cheese.

Important: In the first two to four hours after waking up, you should not consume caffeine. Here, the cortisol level is quite high and the body provides you with its own "wake-up calls". Additional caffeine only makes you hyper, more susceptible to stress, and also more nervous. So avoid coffee in the first hours of the day, and only use caffeine when you really need it.

What should I eat during working hours?

To establish a healthy diet at work, you should plan fixed breaks for eating every day. We do not recommend having snacks casually – unless they serve to boost concentration, such as nuts or small pieces of fruit.

First and foremost, you should avoid sugary and fatty foods in your meals at work. Vitamins of all kinds are also important, as they help you stay fit and motivated even on long days. It is also crucial to cover your daily calorie needs, otherwise you will lose weight in the long run. If you don't eat anything at work all day, you would have to make up for it in the evening, which affects the sleep quality of many people.

We recommend healthy, simple meals such as wholemeal or seeded bread with cream cheese or another spread – you can even omit butter entirely to establish a healthy diet at work. Raw vegetables are also a good option, which you can prepare the day before. In addition, you can cook a little more the evening before, so there's enough food for the next day.

Milk and dairy products also provide important nutrients, such as calcium for your bones. So you should include these in your workday. Just make sure you don't buy foods with too high a fat content.

Tip: If you want to learn more about topics like this, feel free to check here.

Sufficient water at the workplace

A final major aspect is sufficient fluid intake at the workplace; many people don't think about this. Especially on summer days, two to three liters of water should be drunk on a normal workday. It's best to place a bottle of water directly on your desk in plain sight, so you'll always be reminded. If you still have trouble remembering to drink regularly, you can also set reminders on your phone.

These were some basic tips that you should keep in mind for a healthy diet at work. In addition, there are aspects such as sufficient exercise and a healthy working posture. All these points can be achieved with Deskspace's ergonomic office furniture. Feel free to visit our detailed product pages. There you will find, for example, the Deskspace Motion, an ergonomic sit-stand stool at a fair price.

We hope this blog article was helpful to you!