A quick piece of pizza or a portion of fries between two appointments – for many people, lunch breaks are often unhealthy. Lack of time, expense, or lack of healthy options nearby can make it difficult to eat healthy at work. How can you still manage to eat healthily in everyday work? And what can you do if cravings come with the afternoon slump?

It's actually a welcome break from work - the lunch break. But many people don't take enough time for lunch, grab something quick, or skip the break altogether. And things don't look any better in the home office. According to a current study by the German Federation of Trade Unions, 46% of employees very often or often shorten their rest breaks when working remotely. However, this can have a negative impact on your health and work performance in the long term. Taking the time to take a break, go out for something to eat with colleagues or go for a short walk afterwards helps you recharge your batteries and then devote yourself to tasks with new energy.

To prevent cravings and avoid performance slumps, here are four tips against stress eating

You often rush from appointment to appointment. The result is meals that are taken hastily or postponed entirely. The body can react to this with cravings. In addition, many people eat more when they are stressed or frustrated. Stress eating gives the body too much fat and sugar. However, you can avoid cravings with a few tricks:

  • Plan fixed breaks for yourself - e.g. B. Enter times in the calendar. During these breaks you can consciously switch off and eat in peace.
  • Don't spend your breaks in front of the computer or work while you eat.
  • To prevent cravings and avoid performance lows, small snacks are suitable in between: nuts, fresh fruit or dairy products such as yoghurt and quark. Stock up on a small supply.
  • To avoid constantly reaching into the snack drawer, you can declare part of the working day to be “sugar-free time”.

Everyday job and healthy eating – (not) a contradiction?

Even though lack of time and fast food in the area often make it difficult to eat a healthy lunch, you can still try to eat healthy in your everyday working life. A balanced and healthy diet at work consists of:

  • several servings of fruit and vegetables per day,
  • little sugar and fat as well
  • plenty of whole grains, proteins and fiber.

If you spend your lunch break at the snack stand or the fast food restaurant around the corner, you can compensate later with fruit, vegetables or dairy products. Bringing lunch from home not only saves some money, but also has the advantage that you can decide on the ingredients yourself. An extra portion when cooking in the evening, a delicious salad or sandwiches with fresh vegetables are a good alternative. In addition to eating, don't forget to drink. It should be 1.5 liters a day. The best choice here is unsweetened tea or water.

Source: German health portal

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