7 keys to eating healthy at work

Even being in the office you can maintain a healthy and balanced diet to take care of your health; Do not forget breakfast and drink water are the main recommendations to avoid diseases. Eating out can seem like a problem . We feed ourselves with what we find and neglect our nutrition. Therefore, we present seven simple tips for you to follow in your work and take care of your health.  1. Eat breakfast

Having breakfast before leaving home is the best option , it will not make you so hungry at work, you will perform better and you will not spend the whole morning eating foods that are preferable to avoid. Give yourself the time, it’s only 15 minutes

 Eat a snack.

“Spending prolonged periods without eating food, in addition to causing you to overeat at your next meal, can be harmful to your health, since it is a risk factor for gastritis, gastric ulcers and gallstones,” says the nutritionist.

You can take something prepared from home, to avoid buying on the street. Some options are:

A milk shake with seasonal fruit

  • A panela cheese sandwich with avocado, tomato and lettuce.
  • Chopped or whole fruit or vegetables (avoid juices).
  • A low-fat yogurt.
  • 4 maria cookies or 4 habanera cookies or 6 animal cookies.

 Take a basket with washed and ready-to-eat fruit and leave it in the office for when you get hungry.

Stay in the dining room.

And take advantage of these tips to improve your diet.

He prefers plain water to soft drinks, natural juices, industrialized juices or sugary fruit waters.

Choose the option of grilled, boiled or baked foods, instead of fried, breaded or weathered.

  • If there is a dish with vegetables, take it!
  • Avoid the consumption of table salt.
  • For dessert, fruit is the best option.

If you don’t have a dining room in your office or you need to go out, choose fast food or fast food restaurants.

Eat just enough.

If you take the time to eat, do it in company and in a pleasant 안전놀이터, the food is enjoyed and fulfills its function. Remember that you don’t have to eat too much, the goal is to be satisfied.


Water is essential since most of the nutrients we get from food can be used by the human body only thanks to it. Consume 6 to 8 glasses of plain water a day. Take a bottle from home or if you prefer, keep them in your office.

Up and down

Take advantage of all the moments of the day when you can exercise. Even if it is minimal, the effort accumulates.

  • Park your car away from the entrance.
  • Take the stairs instead of the elevator.

If you have to talk to someone, and you have time, walk to their place instead of sending them an email.


Your meals must meet the six characteristics of the complete diet.

Enough: that covers your energy and nutrient requirements.

Complete: that includes the three food groups (fruits and vegetables, cereals and tubers, legumes and foods of animal origin).

Balanced: lots of fruits and vegetables, enough grains, and few legumes and foods of animal origin.

Adequate: in terms of your culture, religion, customs and state of health.

Varied: different foods within each group.

Harmless: with proper hygiene and without causing damage to your health.

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