Smart eating and hydration hacks at Workplace

1. Plan Your Meals:

- Pack balanced meals with lean proteins, whole grains, and vegetables.

- Prepare your meals in advance to avoid relying on fast food or vending machines.

2. Snack Smart:

- Keep healthy snacks like nuts, fruits, yogurt, or roasted seeds at your desk.

- Banana smoothies, energy balls made with nuts, Greek yoghurt with berries are few quick nutritious options

- Avoid processed or sugary snacks that lead to energy crashes.

3. Maintain Regular Eating Times:

- Set reminders to eat at consistent intervals to prevent skipping meals.

- Have smaller, frequent meals to sustain energy throughout the day.

4. Stay Hydrated:

- Keep a water bottle at your desk and sip throughout the day.

- Make it a practice to drink 1 glass of water or thin buttermilk before every meal.

- Aim for at least 8–10 glasses of water daily, adjusting for activity level.

- Set water reminders

5. Limit Caffeine Intake:

- Restrict coffee or tea to 2–3 cups per day to avoid dehydration and preferably avoid close to bed time

- Replace with herbal teas or infused water for variety.

6. Mindful Eating:

- Be mindful of portion sizes and satiety cues.

- People working late night shifts should balance their day meals and avoid eating heavy meals late night.

- Take time to chew thoroughly and enjoy your meals.

7. Choose Nutrient-Dense Options:

- Include fibre-rich foods like whole grains, veggies, and legumes to stay full longer.

- Incorporate healthy fats from sources like boiled eggs, nuts, and seeds.

8. Avoid Workplace Temptations:

- Be mindful of office treats and indulgences; enjoy them occasionally in moderation.

- Stick to your planned meals and snacks to avoid overeating.

9. Electrolyte Balance:

- During busy or hot days, add electrolytes like coconut water or ORS to your hydration routine.

- Avoid sugary energy drinks or sodas.

10. Keep a Routine:

- Set eating and drinking reminders if your workload causes you to forget.

- Make these habits part of your daily workplace routine.

Focusing on mindful choices and staying consistent will help you maintain energy and focus throughout your worknights!