Working from home can be accompanied by many distractions, and staying focused can be a challenge. This can be especially true if your new co-worker, the refrigerator, keeps calling you over for a quick snack before your next zoom call. Don't let frequent snacking and unhealthy meals wreck your overall health.
Here are six tried-and-true tips for eating healthy while working from home.
Reach For Water Instead of a Snack
Dehydration can quickly lead to headaches and fatigue. Both of these symptoms can affect productivity in your daily life. To keep your body hydrated while working from home, keep a water bottle at your workspace just as you would do at your work desk. Having water readily available will increase your chances of reaching for a drink more often. Your daily water goal should be to consume at least 64 ounces per day.
Be Careful of Too Much Caffeine
Having access to endless cups of coffee steps away in your kitchen may seem like an ideal situation, but tread carefully when it comes to caffeine. Consuming too much caffeine is known to cause headaches, anxiety, digestive issues, and even fatigue. None of these symptoms are ever good, but their negative consequences can worsen when trying to focus on work. Drinking no more than two cups of coffee per day will help you avoid any coffee jitters and the dreaded afternoon caffeine crash.
Avoid Snacking on Your Kids' Treats
It can be tempting to reach for your children's snacks when searching the pantry for a quick snack between Zoom calls. Regardless of if the packaging is small, it's always best to try to keep junk food out of your house. This can be especially true if snack foods tend to trigger you to binge. Avoid snacking on your kids' treats by keeping them out of sight and out of mind and keeping healthy options within arms reach.
Make Your Snacks and Lunch Ahead of Time
Perhaps one of the most incredible benefits of working from home is having a fully stocked fridge just a few steps away. Take advantage of your kitchen by making all of your snacks and lunch ahead of time. Not only will planning ahead cut back on snacking when hunger strikes, but it will also help you eat healthy and balanced meals. When preparing food for the day, try the healthy plate method:
Fill half a 9-inch plate with non-starchy vegetables, one-fourth the plate with a lean protein (poultry, seafood, beans, eggs, tofu, cottage cheese, or Greek yogurt), and one-fourth the plate with a high fiber carbohydrate (fruit, whole grains, or starchy vegetables).
Focus on Real Foods
Eating balanced, nutritious food makes us more productive. It keeps you fuller longer and helps you focus on the tasks lying ahead. Understanding that what you eat impacts your moods and energy levels is a significant first step in focusing on how foods make you feel. The next time you're feeling hungry and want to grab something quick and easy, think about how that food will make your body feel. Focus on protein, fiber, healthy fats, fruits, and veggies when snacking. Planning a menu ahead of time is a great way to avoid snacking on whatever is the quickest thing to grab at the moment.
Don't Work In The Kitchen
Setting up your new at-home workstation at the kitchen table is not a great idea for many reasons. From interruptions to convenient snacking, setting up your desk as far away from the kitchen as possible is the best way to focus on work and stay focused.
Following these tips while working from home will enable you to keep your body and mind healthy and focused on your career while you're not working in a traditional office setting. It can take some time to find your groove, so be sure to be kind to yourself during these difficult times.
For more tips on eating healthy while working from home (and keeping your smile healthy too!), contact Tompkins Dental with any questions.