How to optimize your diet at the office

27/01/2021

How to optimize your diet at the office

One of the most common resolutions when starting a new year is to follow a healthier diet that help us fight Christmas excesses and carry out a much healthier daily routine. But beyond weight loss, a balanced diet can help you improve your productivity and be more focused on your daily tasks. We explain all the tips, step-by-step.

Energy is key, choose what to eat

Many dietitians say it is necessary to eat 5 times a day to foster productivity; small portions of food would give us the energy to perform better. However, to avoid feeling tired after meals, it is preferable to choose foods such as vegetables and pasta, while it is advisable to avoid eating those containing high levels of fat.

Nutritionist and psychologist Itziar Digón divides key foods to keep a high performance into two groups. The first group consists of pro-energy foods, such as nuts, fruit, and whole grains. These nutrients together provide fiber and good fats, lengthening the energy supply over time. On the other hand, the second group comprises the so called pro-performance foods, which provide slow-absorption carbohydrates. Vegetables, for instance, ensure glucose for a long time, which is one of the most essential nutrients to achieve the proper functioning of the brain.

But in addition to focus on food, it is essential that we do not forget to hydrate at all times. Making sure we have a bottle of water next to us and drink repeatedly during the day will help us not only to be more focused but, above all, it will prevent us confusing thirst with hunger.

How to organize meal times and spaces?

Personal schedules are also one of the key pillars to follow a good diet to improve our mental health. What are the best times? Experts recommend adapting meal times to circadian rhythms, since at certain times the metabolism slows down, but at others it is accelerated according to the natural light. Therefore, it would be best to have breakfast before you start working ─to gain the necessary energy from its nutrients─; eat a mid-morning healthy snack ─some nuts or fruit─; have lunch around 1pm; have a snack in the afternoon and, finally, eat the last meal five hours before your bedtime.

Where to eat is also a key aspect to achieve a good performance, since it is important that we relate this activity to a moment of rest and a switch off from work. For this purpose, the best choice is to get away from your desk or your usual workspace looking for areas where you can rest, enjoy food and reduce stress before returning to work, such as indoor gardens, parks or large resting areas.

Is an intermittent fasting compatible with my work activity?

The intermittent fasting is an increasingly trending diet ─we keep learning of people on our socials who follow it─. But what is this diet and how can we combine it with our office activity? The intermittent fasting is a technique that consists of concentrating all meals within a determined time frame, so our body could «rest» and digest food better. Experts say that when we are hungry we tend to be more active, but to do so, it is very important to follow a good diet at the allowed periods. It is worth noting the importance of feeling well to work comfortably.

To apply this technique to our office hours, it is important that the time frame we choose to eat coincide with noon and dusk. When eating, we should follow the above recommendations in terms of meal schedules and type of food, as these are the best suited to foster productivity.

If you are finally convinced that this year you will accomplish the healthy diet you have decided to follow, these are some of the recommendations that will also help you to have a more productive, comfortable, and nice workday.

 

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