Just about every study I’ve read on shift work has shown that many of us are eating more, yet eating less nutritiously because of the odd times that we work. For example, shift workers tend to skip breakfast and prepare fast food dinners because of a lack of time.
You might think that eating well at work is impossible, but it’s not. Eating right at work doesn’t have to be complicated. Check these practical tips to stay healthy when you work outside the usual 7 am – 6 pm period.
What should be the ideal daily routine for working professionals, including diet as well?
We eat to live. We live to eat. That is an axiom that we all know, and most of us need to eat to live. But we also know that eating to live is more complicated than it sounds. Eating right at work means not just eating enough food (or the right food) but also eating in a way that doesn’t interfere with your work. Do not eat junk food or be distracted by pending tasks while eating. Eating right at work means eating enough but not too much and eating healthy. Always know what and when to eat.
- Breakfast is the most important meal of the day. Most people skip breakfast and find that they feel hungrier as the day wears on. If you are hungry, you are more likely to reach for junk food. Skipping breakfast also shortens your attention span.
- Eat slowly. It is easy to eat quickly when you are stressed out. But eating swiftly is unhealthy. Eating slowly makes you more aware of your hunger signals and allows your food to digest.
- Eat your lunch at least 2 hours after you finish your work. This reduces your risk of high blood pressure, obesity, and heart disease. If you eat lunch at your desk or at your workstation, set the alarm every 30 minutes to remind you to take a 20-minute break.
- Eat your dinner at least 2 hours before your bedtime. This helps you to digest your food properly.
- Fasting for long periods is not suitable for your health. Fasting deprives your body of essential nutrients. It leads to excessive hunger, fatigue, and persistent exhaustion.
What are some healthy eating habits for working professionals in India?
- Do not skip breakfast!
- Consume a protein-rich diet, have lean proteins and carbohydrates.
- Eat 1-2 eggs if you’re an eggetarian and do not want to lose weight.
- If you wish to lose weight- avoid eggs, eat more sauteed vegetables.
- Add mid-day meals to your schedule.
- Don’t skip lunch! Carry handy snacks that are quick to consume, for, e.g., roasted chana or jaggery.
- For instant energy, eat almonds, nuts, peanuts, seeds, pumpkin, flax, or sunflower seeds.
- For lunch, you may have sprouts, green salad.
- Always carry a banana with you; it is wholesome in nutrition.
How do you plan a Keto diet for a working Indian professional?
The keto diet, or ketogenic diet, is a low-carb, high-fat diet that has been used in the treatment of epilepsy since the 1920s. More recently, the diet has become famous for weight loss, athletic performance, and diabetes. High-fat diets are nothing new. Humans have eaten diets high in fat for thousands of years, and these diets have been associated with good health. The ketogenic diet shifts the body’s metabolism to burn more fat for fuel and less glucose. In general, Healthyfy doesn’t prescribe a keto diet to anybody. If anyone goes for a Keto diet, they must get a customized diet if they’re not epilepsy or hyperactive patient, or it may harm the person’s physiology.