Practical Tips for Healthy Eating for Employees

The connection between food and mood 

There is a cyclical connection between nutrition and mental health, where the food we eat and mental health affect each other.

We are aware of how we often pick foods based on how we’re feeling, physically or mentally - simple food like khichdi or pongal when we’re sick, something sweet for celebrations and something comforting when we’re feeling low. Similarly, what we eat affects how we feel, physically and mentally. Eating heavy foods consistently can cause gastric concerns and missing out on essential foods can cause a dip in important vitamins and impact emotional health as well as cause fatigue. 

Plenty of research now shows the connection between gut health and mental health indicating the importance of the right kind of food. Nutritious food supports mood regulation, motivational drive and productivity too.

Obstacles to Eating Healthy 

While we talk about eating healthy and better, we need to first understand what are some things that come in the way of that. This helps us make better choices and be aware of where we might be missing out. 

So here are some of the problems that come in the way of nutritious eating: 

• Convenience, accessibility and storage of junk food: Fresh and healthy food has a low shelf life (like fruits) and may not be found as easily as plastic-wrapped snacks, which are also easier to consume when outside the house. Junk food may even be cheaper as it can be produced in larger quantities. This makes choosing a packet of chips easier than an apple that needs to be washed and cut to eat.
• Time constraints: In most cases, cooking at a personal scale is healthier and cheaper than ordering in. But cooking requires time and skills that many people may not want to spend on.
• Habits and preferences: People may be used to ‘stress eating’, eating at odd times or having larger proportions and specific taste preferences. It’s important to examine these to know what can be helpful and what is not, to healthy eating. 

Affordable nutrition strategies can play a crucial role in improving mental health and boosting workplace energy, without requiring a hefty budget: 

Smart snacking:

• Portions: Having snacks, whether healthy or junk, is alright. However, controlling the quantity is key. Take a small amount in a bowl, or in a box, and eat only that, rather than eating out of a packet where you have no sense of quantity. 
• Slowly incorporate healthy snacks in your day to prevent energy slumps while working, and stabilize blood sugar levels. A small number of nuts are a great snack option, providing protein, healthy fats, and fibre. Fruits or air-fried / baked snacks with low sugar/butter are also good options. 

Effective Elimination of Unhealthy Foods

One of the surer ways of avoiding unhealthy foods is by eliminating them. Avoid stocking up on soda, cookies, crackers, and prepackaged meals. This does not mean to never have them, but to rather have them at a much lesser frequency. Save specific days or meals when you may indulge in the item of your choice. Supplement this by walking enough and trying to add other healthy eating options in your day.

Hydration is Key

Dehydration can cause tiredness, irritability, and difficulty concentrating. Staying hydrated can keep energy levels up and improve mood. You can add a squeeze of lemon or cucumber to water and easily make it more refreshing. Avoid sodas and carbonated drinks to quench your thirst. 

Cover all food groups and consume whole foods

Whole foods are legumes, nuts, whole grains, milk and fruits and vegetables. So eating oats, rice, dal, dry fruits and diverse fruits and veggies offers sustained energy and adequate nutrition. 

Food groups are carbohydrates, fats, proteins, fibre, etc. All these are important, and you need to make sure that each of these is covered throughout the day. Adding more protein to your diet is trending now and with reason - protein helps your body repair muscle, and keeps you fuller longer. However, it is not as effective without support from other food groups.  

Check overall health parameters

Checking the levels of your vitamins, especially B12 and D and haemoglobin should be checked regularly as they often tend to dip due to environmental and food factors, and can severely affect immunity and energy levels. You can support these with medicinal supplements that can be prescribed or are also available Over The Counter. However, along with medicines, ensure the right food to elevate these levels - like bananas, carrots, beetroot, and green vegetables 

How To Support Healthy Eating During Work 

• During work hours, avoid poor eating habits like binge eating eating when bored or social eating. Instead, have fixed meals which may be small and frequent. 
• Keep your snacks visible, as reminders of what you already have.
• Add in small walks during the day to mitigate digestion and help overall mobility. 
• You can build accountability with colleagues by sharing when and what you’re eating, and encourage each other when feeling any temptations to snack. 
• You can even stock up on some healthy snacks in the office, or ask your office to offer such options. 

In essence, the primary thing about healthy eating is planning and making conscious choices. Find the habits that you can follow or that you enjoy, and ensure they are sustainable. And try and find support from people or practices to help you stay on track. 

Ultimately, do not get disheartened when you are unable to follow something - each choice you make counts and adds to a healthier day tomorrow. And each day can be a new start! 

FAQs

What are some affordable healthy snacks for the office?

Some budget-friendly snack ideas include fresh fruits (oranges, bananas), mixed nuts, yogurt, homemade granola, hard-boiled eggs, and stir-fried or boiled veggies with low-fat dips. These snacks are nutritious and easy to prepare in advance.

Are ‘healthy’ snacks healthy?

Read the label carefully to find out. Many foods now claim to have higher protein and may indeed have it - but compared to the amount of fat or carbohydrates, the proteins may not count for much. So read labels and choose trusted brands to find out what is healthy.