Even Bek Parry, nutritionist and healthy living enthusiast of Bek Parry Nutrition agrees that staying hydrated is important as it helps with energy levels, hair, skin and bowel health.
31. Keep a water bottle on your desk
Angela Berrill, Director and Dietitian of ABC Nutrition agrees on the importance of staying hydrated and shared this tip:
Keep a bottle or jug of water at your desk. If you’re feeling hungry, have a glass of water to drink first. Often we can mistake the feeling of thirst for hunger.
32. Giveaway cool water bottles
Giveaway cool water bottles for everybody. You can even customise them with the company logo or even with the employees’ nicknames or perhaps, a motivating quote. You might also want to get them those bottles that have volume markers so they can keep track of how much water they’ve drunk for the day – if they’ve had enough or need to drink more.
33. Remind everyone to keep a water bottle handy and visible
Keeping a bottle close by especially at the start of the day will help your employees monitor their intake for easier regulation. This goes a long way towards maintaining healthy hydration levels.
34. Make time for meals and snacks.
Snacks don’t always have to mean junk foods. There are always healthy options even when it comes to snacks. Andrea Palmer, a dietitian from Food Habits shares that keeping your body fed during the day helps to avoid the mid-afternoon slump.
35. Feature a super veggie every week
So many veggies have so many fantastic properties. They are great sources of fiber and other nutrients to keep you healthy. Pick a super veggie every week and invite coworkers to share mouth-watering recipes, make and share freshly made dishes and learn about the benefits of a certain super-vegetable.
36. Make sipping a habit
Some people may find it hard to drink an entire glass of water in one go, therefore forgetting to drink enough in a day. But there is a way you can drink enough water without having to force it. Encourage the habit of taking a sip every time you leave your desk–and even when you return. In good order, you’ll find yourself drinking water more often.
37. Include some protein with every snack
Instead of entirely avoiding snacks, Nicola Galloway, a popular cookbook author, suggests going to protein-filled snacks instead.
For example, a handful of nuts and/or seeds and piece of fruit; hummus and vegetable sticks; avocado on toast/ crackers. The addition of protein helps to slow the release of energy from carbohydrate foods.
The combination of protein (cheese, yogurt, eggs, nuts, seeds, legumes) and complex carbohydrate (vegetables and temperate fruit, wholegrain crackers and bread) provides sustained energy during the day.
Bek Parry, nutritionist and healthy living enthusiast of Bek Parry Nutrition also adds that even about a palm size amount of protein-rich meat can keep energy levels even, keep you fuller longer, and reduce the longing for the 3pm chocolate.
38. Keep those calories in-check
Calories aren’t all that bad for you–so long as you can burn them. If you’re not all that bothered about the effects of over-eating on your looks, at least bank on your health. You can even leverage downloadable applications to track your intake.
Fatsecret is a mobile app for iPhone, iPad, Android, BlackBerry and Windows that not only tracks your calorie count. It also serves as a food diary to keep track of what you’re eating. It also comes with a large collection of healthy recipes for your diet as well as nutrition info for all foods, brands, and restaurants.
You can even record all the calories you’ve burned in the exercise diary and record your progress in the weight chart and journal.
39. Share your lunch with colleagues
Bek Parry, a nutritionist and healthy living enthusiast of Bek Parry Nutrition has this awesome idea of sharing lunch with your colleagues by dividing out the purchasing and keeping fresh ingredients in the fridge (salad greens, meats, roast veggies, wraps etc), ready and easy to make lunch fresh at work.
40. Make the most of the leftovers
When making dinner, dietitian Angela Berrill suggests making a little extra so that you have enough leftover to take for lunch the following day. Not only will this help to ensure that you have healthy food at the ready when the lunchtime hunger pangs strike but it will also help to save you money if you’re not needing to buy your lunch.
41. Save time, prepare earlier
Everyone gets busy during the workweek in ways that can’t always be easily anticipated. While you have time during the weekend, prepare many of the basic meal ingredients and store them in the fridge. This way, when the week starts to eat into your time, you can just pop one out and eat!
According to Mikki Williden, a registered Nutritionist and Research Associate at AUT University in Auckland, New Zealand in sport and health research, spending a couple of hours in the weekend on meal planning will save so much time throughout the week and prevent you from making a run for the nearest sandwich bar.
It’s important to have a good amount of protein and enough fat for satiety to help maintain your blood sugar levels (which are intricately tied to your energy levels). Prepping protein options, along with prechopping vegetables and making dressings can make lunches interesting when you vary them up from week to week.
Here, she shares a great recipe you can easily prepare ahead of time so you won’t end up getting something unhealthy!
Breakfast: 1 cup cottage cheese + piece fruit chopped + 1/4 cup walnuts or almonds, chopped. You can blend cottage cheese and add unsweetened vanilla extract and some cinammon
Breakfast: 3 hardboiled eggs + 1/2 avocado, seasoned with sea salt and ground pepper. Very easy!
Lunch: Create a salad bowl, can use pre-made salad mixes, but ditch the dressing and make your own from olive oil and lemon juice or raw apple cider vinegar. Around 1-2 Tbsp prepared dressing is a good amount. Add 2-3 cups of greens, and use other vegetables such as cucumber, cherry tomatoes, finely sliced red onion, red or green capsicum, grated carrot. Add 1 Tbsp seeds (pumpkin, sunflower). Add a good amount of protein here (roast chicken drumsticks, leftover roast meat, small can natural salmon + a hardboiled egg).
42. Prepare your food for the week
Angela Berrill, Director and Dietitian of ABC Nutrition swears by healthy food preparations. We are more likely to make poor choices when we are caught short. At the start of the week, ensure your desk will be well stocked with nutritious foods.
Bring in fresh fruit to place in a fruit bowl on your desk, yoghurts or some pre-prepared vegetables to store in the staff fridge or a bag of natural unsalted nuts, a jar of nut butter or canned fish to keep in your desk drawer.
43. Pack your lunch the night before
Kate Walker of Lifespark also swears by packed lunch ideas! If you have the next day’s lunch packed the night before, you’ll be sure to have something healthy to eat the next day. This way, you aren’t running out the door with anything in the morning and having to buy food out. It reduces the possibility of ordering fast food or munching on some junk foods at the office pantry.
44. Grab healthy snacks at the supermarket
Mikki Williden, a registered Nutritionist and Research Associate at AUT University in Auckland, New Zealand in sport and health research, also suggests that you can just go to the supermarket and pick up snack sized cucumber, carrot and 3 roast chicken drumsticks – opt for free range if possible and ditch the skin if it’s marinated. Finish with a piece of fruit.
45. Choose meals and snacks that’ll keep you up
Kate Walker, nutritionist of Lifespark, suggests that you go for snacks and meals that will keep you alert during the day. Too many carbohydrates or too much in one sitting such as a large portion of rice, pasta or bread will actually induce sleep and make you feel more fatigued.
Protein sources such as tuna, boiled eggs, beef, lamb, chicken, salmon, nuts, cheese sticks, cottage cheese, yoghurt, has many essential nutrients and proteins that help keep you full and energised!
46. Watch what you eat and how you think!
Here’s another great tip from Belinda Bennett to keep in mind at all times: More important than exercise is what we eat and how we think! Good food and a good frame of mind will help keep your health well and weight down. Don’t focus on what you can’t fit in but what you can, 10 minutes using a band bets no minutes!
47. Supercharge Your Smoothies
Sarah Tuck, recipe blogger based in New Zealand and creator of From The Kitchen shares her amazing smoothie recipes.
She also added, “I do not have a cupboard overflowing with chia seeds and wheatgrass powder however I do believe you can get an enormous amount of health-giving nutrients from fresh fruits and vegetables alone by virtue of the fact that most are packed with anti-oxidants and many also with fibre.”
48. Prepare your Smoothies in advance
Alex Tully and Kate Morland, dietitians and nutrition/personal trainers from Studio Rubix also has amazing smoothie ideas to share!
Place all ingredients in the blender and leave overnight so in the morning it just needs a quick blend then it’s ready to go. Recipe: ½ cup frozen berries, 1 banana, 1x weetbix or ¼ cup oats, 1 cup milk, 1 tsp avocado or peanut butter, 1 tsp chia seeds.
49. Put a “Better Choice for Employee Wellness” board at your pantry
Team efforts make for easier healthy eating. Make it participative, create a board that encourages everyone to classify common office food choices into those you want to pick and those you should set aside. Make sure everyone is aware that they can contribute. Even throw a with one-liner or two.
50. Give out flyers and brochures of healthy meals
Print out healthy meal ideas on flyers or brochures that your employees can take home and try. Do this weekly and the next thing you know, they’re excited to see next week’s recipe to add to their healthy recipe collection!
Here are Heart Foundation’s healthy recipes you can share with your employees.
51. Keep optimal energy levels at work
For optimal energy levels at work, Kate Walker of Lifespark thinks it’s best to aim for your 2 pieces of fruit and 5 handfuls of vegetables to meet antioxidant, nutrient and fiber recommended daily intakes. Plus aiming for 2-3L water daily is key to a healthy mind and cognitive performance.
So in recapping- plan ahead, eat regular small healthy meals and snacks instead of just ‘coffee’ as a filler when hungry or need a pick me up. Most of the time it’s just dehydration and lack of good food that cause mental or physical fatigue.
What are we supposed to eat?? It can be super confusing with all the different diets out now, however keeping it simple and basic is always best.
Here is a checklist for you: