Enjoy your lunch! But be sure it’s healthy. Balanced nutrition in everyday office life.

By Helena Pumberger, 05.03.2024

Busy, starving and very little time. In that case, it will probably be the nearest snack stand again for lunch – not exactly healthy eating. How you can still enjoy a balanced meal in everyday office life.

Avoid cravings.

According to a study by Thermohauser on the topic of nutrition in offices and when working from home, 82% of participants felt that healthy nutrition has a positive effect on work and the atmosphere at work. So, this is reason enough to look at this topic in more detail and to analyse a few nutritional fundamentals.

It all begins after getting out of bed. If you are craving food, you will happily grab some junk food and something sweet for convenience. The remedy is to have enough breakfast in the morning. And no, a cup of coffee does not count as breakfast. Whole-grain bread or porridge can help get the day off to a good start and to fill you for a few hours. But if you do start to feel hungry before lunch, it’s advisable to eat some fruit, vegetable sticks, nuts or a slice of whole-grain bread rather than anything sweet. Snacks that are particularly sugary and fatty cause the blood sugar level to rise very quickly, which satisfies you only for that moment. After a short time, it plummets, leaving you feeling hungry again. Healthy snacks are quite different. The concentration of blood sugar rises very slowly and also falls again just as slowly. This means that you feel full for longer.

Keep energy levels high.

Nutritionists recommend a light but still satisfying meal at lunchtime. Healthy options consist of complex carbohydrates such as those contained in whole-grain products, vegetables or fruit, healthy fats such as vegetable oils, nuts, fish or avocado, and plant-based protein from flaxseed, pumpkin seeds, beans, lentils or chickpeas. If you don’t have access to a canteen or other catering establishments (or if only hearty dishes are offered), you can help yourself by cooking a lunch meal the day before that only needs to be warmed up during the break. This alternative is both cost-effective and tailored to you. You are not reliant on a limited menu, but can prepare the dish according to your own needs.

Drinks matter too.

It is not just food that is important for a balanced diet. Drinks play a central role. It is generally recommended that you drink at least 1.5 litres per day. Water or unsweetened tea is best. Consuming fizzy drinks or too many caffeinated drinks often leads to fatigue and lethargy. If you drink enough water, you will have the energy you need for your work and avoid headaches and tiredness.


Simple meal prep ideas:

  • Salads
  • Pasta dishes
  • Wraps
  • Stir-fries
  • Stews and casseroles
  • Curries and soups
  • Sandwiches
  • Porridge

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