Eating at desks may look convenient to the ever-busy professional in you; however, more often than not, it means mindless eating. A 9 to 5 sitting job exposes you to a number of health hazards including heart disease, obesity, increased blood pressure, anxiety, and much more. This sedentary lifestyle slows down your metabolism and puts you in danger!

You don’t need to leave your jobs in order to lead a healthy life. Just make some healthy changes and see the difference in your health, and life, as a whole. Here are a few tips as a part of a ‘work diet’ to encourage eating healthy even while you are working:

1. Do eat your breakfast

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Skipping breakfast is not cool, really! If you are one of those people who think that skipping breakfast results in a slim waist, time to get your facts right. Several studies have proved that avoiding breakfast can increase the risk of obesity and diabetes. So, if a sit-down meal for breakfast sounds luxurious, get a fruit smoothie or two bananas on the run. You’ll feel full, and the fruit nutrients will keep you energized throughout your day.

2. Snack healthy


If you feel hungry before your lunch, try swapping cookies and candies with high-fiber crackers, nuts, and fruit bars. These healthy eating options won’t add unwanted kilos to your body and will make you feel light. Talk to a dietician for healthy snack recipes.

3. Say ‘No’ to caffeine


Why have coffee when you have a list of other healthy drinks to choose from? Grab a mug of herbal tea or a glass of your favorite juice. Green tea is one of the healthiest alternatives. Drink plenty of water and fluids to keep your body hydrated.

4. Carry homemade food for lunch 


Instead of ordering your lunch from outside or eating at your office cafeteria, choose to bring healthy homemade meals to work every day. Make sure that your homemade meals are high in protein, fiber, and nutrients, such as fruits, vegetables, lean proteins, and whole grains. 

Note: Regarding water consumption during lunchtime, it is recommended to drink room temperature water 20 minutes before or 60 minutes after the meals in order to facilitate smooth digestion.

5. Cut down the cravings


If you are considering staying healthy and controlling your weight, then avoid those after-office happy hours. Binging on fried food and drinks sounds fun and they might lift up your mood for a while as well, but on a closer look, your health pays a heavy price for this sinful indulgence. So, next time you go out for dinner, try grilled food instead of fried and savor soups and salads. This healthy food choice will make your health even more flavorful.

6. Check your grocery

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Your grocery cart should be filled with dairy, poultry, eggs, and veggies. If your shopping list comprises more of these healthy groceries, there would be less or no space for packaged or preserved food in your cart. So, choose wisely.


The list of dos and don’ts is endless when it comes to mindful eating, but as they say, it is the first step that is always the hardest. Make your first move, and you won’t regret it a bit. After all, living healthy is just a matter of choice. To stay fit and active, manage weight, and boost productivity at the workplace, choose to eat right by following a healthy diet regimen and plan meals at regular intervals. 


For any query related to diet plans and healthy eating tips, consult a Dietician at Ask a Doctor 24x7.


Recently Answered Questions Related to Eating and Health Issues of Working Professionals 



Information provided on this page is not intended to substitute for proper medical advice provided by your healthcare professional. This is only for informational purposes. 

About the Author

Priya Singh

Priya Singh is a professional writer and editor with 8 years of experience in writing/editing health and lifestyle content for diverse verticals such as magazine, newspaper, and digital media.


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