Ideas for Eating at Work: What’s the Healthiest Option?

The most practical thing for those who need to eat during work hours is to consume a sandwich in the canteen, order a pizza with co-workers or stock up at the food stand on the corner. Or, perhaps, prepare in advance some French fries at home to take away as lunch.

However, there is no doubt that everyone knows it, or at least suspects it: this is not healthy. And it is precisely at work that the correct diet plays an important role.

Winfried Keuthage, member of the board of directors of the German Association for Nutritional Medicine (BDEM), sums it up this simple way: “At work we need our brains all day to think. Our brain needs energy. And we get energy from what we eat ”.

The expert clarifies that, if we eat healthy, our body benefits as a whole and definitely also our center of thought.

But the first question is: what does the concept “healthy” mean? And how can I avoid feeling a lot of drowsiness after eating?

Nutrition expert Susanne Leitzen gives her professional opinion: “One can take into account that eating in a balanced and healthy way always implies a colorful and varied diet.” The specialist in the “Job & Fit” area of ​​the German Nutrition Society (DGE) indicates that A healthy diet at work is based on foods of plant origin, with animal products as a complement.

Leitzen mentions that, for healthy eating during breaks at work, preparation takes center stage. As an example, Z points out that yogurt or cottage cheese with fruit, rolled oats, chopped nuts, and oil seeds can be made the night before and stored in the refrigerator.

Also a vegetable skillet with tofu or chicken with whole grain noodles can ideally be pre-cut and pre-cooked, just like some baked vegetables.

“If you work from home, you just have to put it in the oven and, while you work, it will cook practically by itself,” he says. And if you also put a bottle of water or unsweetened tea on your desk, you are incorporating even more healthy habits.

The expert explains that, When fruit and vegetables are already pre-cut or pre-cooked, they can be quickly cooked or prepared during the working day. And as a snack alternative to sweets, she recommends having unsalted nuts and oilseeds close at hand.

Winfried Keuthage especially recommends walnuts, because they contain many omega fatty acids, which are good for the brain.

“Of course, carbohydrates can also reach the plate, but if possible of the whole variety”, proposes this 54-year-old man. The vegetable fibers that they contain, he details, maintain satiety for a long time and provide enough energy for the following hours.

And precisely when working from home, correct planning means everything. So it’s best to take a realistic look at how much time will be left to cook and not aim for overly ambitious goals.

“I wouldn’t try to make an Asian curry with a lot of ingredients cut in 15 minutes,” Susanne Leitzen warns. “That causes the break to be postponed and then sweets are quickly turned to.”

Keuthage cautions that these types of sweet snacks contain many calories and a high energy density. But, if you can’t do without sweets, ensure that dark chocolate is a good option. Because, as he explains, it has a high energy content, but it also contains high-quality fats.

Following Keuthage’s suggestions, those who do not want to cook beforehand or turn on the oven during working hours, have two alternatives for meals.

Both provide energy, are balanced and can be prepared quickly: a whole wheat bread with cheese, accompanied by a good portion of vegetables, or a muesli. “But be careful with the elaborated muesli”, warns the expert, since sugar is usually added there in large quantities.

This can be avoided by simply making your own muesli with rolled oats, fruit of your choice, and a small handful of walnuts and refining it with plain yogurt or quark or cottage cheese.

In general, oatmeal is “a great food.” It contains many plant fibers, vitamins and minerals, makes the blood sugar level rise only slowly and satisfies for a long time.

The nutrition expert recommends avoiding high-fat meals at lunch, which fall heavy on the stomach, such as sausage with curry sauce and French fries. As this meal is very heavy, it generates fatigue after the midday break, instead of providing us with the necessary energy for the rest of the day.

“We must precisely avoid this fatigue at noon, so it is better to give up fatty foods and follow the advice” in this matter, he recommends.

Of course, small slips are still allowed, despite all efforts. Ultimately, it’s a question of frequency, Keuthage says, adding that “it would be better if they were permanently abandoned or greatly reduced.”

Also the German Nutrition Society rejects the absolute bans. “Every once in a while you can have a hot dog with curry sauce and fries, but then you have to adjust for the rest of the day and the week,” says Susanne Leitzen.

Or, put another way: “Of course, you can afford one of these dishes from time to time, but you should consider how you will make up for it, or if you complement it with a mixed salad.”

Food delivery recipients can also ensure that they eat a balanced diet. Pork with fries or cream tortellini shouldn’t be chosen too often. “The best thing is not to take anything with cream sauce, or anything fried in fat”, recommends the cook and nutrition consultant.

As an alternative, it is preferable to choose a plate with integral garnishes, with a lot of vegetables and some meat, in the best of cases “natural” and not breaded.

But regardless of how you take care of yourself at work, there is one thing that is absolutely essential: take the time to eat.

This means not eating at the same time as you are in front of the computer, or looking at the phone or the newspaper. Instead, chew thoroughly and focus on your food. Leitzen notes: “Then you too will notice how satisfied you really are and get through the day better.”