Telecommuting has become a predominant work modality in many households, offering flexibility and comfort, but it also brings changes in eating habits. Herbalife nutrition experts offer practical advice to help people eat healthily while working from home, promoting both physical and mental well-being.
September is synonymous with routine, but also with new beginnings. The summer months, a time of indulgence and permissiveness, are left behind to enter the reality of autumn and back to work. Currently, telecommuting or hybrid modalities, which often involve going back home to eat, have become a predominant work modality in many households, offering flexibility and comfort to millions of people around the world. However, this change in the work environment has also brought new challenges, especially regarding maintaining healthy eating habits. In response to this situation, Herbalife nutrition experts offer practical advice to help people eat healthily while working from home, promoting both physical and mental well-being.
According to figures from the International Labor Organization (ILO), maintaining a balanced diet can increase work productivity by up to 20%. Telecommuting, although full of benefits, has modified daily routines, affecting eating habits in many cases. Having the fridge nearby, lack of set meal times, eating anything, and increased stress can lead to disordered eating. Therefore, experts recommend fixed schedules, meal planning, and a sufficient and balanced breakfast to avoid “snacking.”
Planning meals in advance and making a shopping list are key strategies to maintain a healthy diet while telecommuting. By defining a weekly menu, fresh and balanced foods can be selected, avoiding the temptation of quick and less nutritious options. A well-organized shopping list, based on the menu, ensures that the necessary ingredients are available to prepare complete and varied meals, such as fruits, vegetables, lean proteins, and whole grains.
Nutrition is key to enjoying good health and having higher levels of concentration and energy throughout the day. However, the stress that a workday can cause can lead us to neglect our diet, make unhealthy decisions, or be tempted by comforting foods rich in calories with too much fat, salt, and sugar. Therefore, it is necessary to plan a balanced diet that includes a portion of each of the macronutrients (proteins, carbohydrates, and healthy fats), not forgetting the essential nutrients for the optimal functioning of the body: fiber, magnesium, and vitamin D.
Spending time cooking in advance, such as during the weekend or the previous evenings, ensures that there will always be nutritious options at hand, avoiding resorting to processed foods or ordering takeout. This approach, known as “meal prep” or “batch cooking,” allows for portion control, ensuring a balanced intake of nutrients and saving time during the workday. With meals ready, it is easier to follow a healthy eating plan, even on the busiest days, maintaining energy and well-being.
Another recommendation from experts is to establish meal times within the workday, as is usually done when working in person in offices. By following a regular schedule for breakfast, lunch, and dinner, constant snacking and impulsive consumption of unhealthy foods are avoided. These moments dedicated exclusively to eating allow the body to maintain a balanced metabolic rhythm and promote better digestion. In addition, creating a routine around meals helps maintain concentration during work, as structured breaks prevent distractions and promote more mindful and nutritious eating.
It is recommended that during meal breaks there is a disconnection from work tasks and that they are preferably done in a different place from where you are working, in order to do it consciously.
Having a good breakfast is essential, as it is the meal that kickstarts metabolism and provides the necessary energy to start the day with energy and focus. A balanced breakfast, including a combination of proteins, complex carbohydrates, and healthy fats, such as oatmeal with fruits, natural yogurt with nuts, or eggs with whole wheat toast, helps maintain stable blood sugar levels and avoids excessive hunger mid-morning. By dedicating time to a nutritious breakfast, mental and physical performance is favored, contributing to maintaining a healthy diet throughout the day.
Several studies have shown that skipping breakfast decreases some cognitive and neurological capacities, for example, speed of response, processing, information analysis, decision making, and concentration.
Working from home, snacking or unhealthy meals are more accessible and, therefore, it is easy to succumb to temptation. However, preparing and having a healthy snack takes the same amount of time if all the necessary products are available. Keeping carrots and celery cut in the fridge and dipping them in hummus can be a healthy solution for snacking. Other quick and healthy snacks are a bowl of fresh fruit or a protein shake with banana.
Source: MiMub in Spanish