Workplace Nutrition – Healthy Eating and Happy Living Tips

Diet234-workplace nutrition

Hello, Diet234 Fam,

Have you noticed many people spend long hours in their workplace; an office, at school, or any other engagements and use their jobs as an excuse as to why they can’t reach their fitness and physique goals? However, having a tight-scheduled workplace, personal or family life shouldn’t be a limiting factor in health and fitness. But there’s work you have to do, you just need to carefully plan your diet and exercise regimes so they fit conveniently into your day. And remember to make it fun for you all the way. Let us help you with that.


Diet is the most important factor in burning fat and losing weight. The Food-Based Dietary Guidelines for Nigerians recommend consuming between 1,800 and 2,400 calories per day for females, and 2,000 to 3,200 per day for males. Depending on your age, weight and activity levels. Because office workers’ jobs are fairly sedentary, you won’t burn many calories during the working day. So, start toward the lower end of these guidelines and adjust your intake in line with your progress. Aim to focus on nutrient-dense foods such as lean meat, fish, fruits, vegetables, low-fat dairy products, nuts, seeds and whole grains.

workplace nutrition - young lady taking a big bite

Eating at Work

Christiana admits it: She’s a desk diner. “I eat lunch at my desk three or four times a week,” says Christiana, our Customer Service Personnel at Diet234. “I’d like to eat away from my desk with my friends more often, or just get away from my desk for a while, but usually it’s just too busy.”

Sound like anyone you know? It has been speculated that some 70% of Nigerians eat at their desks several times a week, according to a survey poll we gathered at one of our corporate nutrition education seminars (you can book one for your organisation here). The bad news is that this can lead not only to poor nutritional choices but to food-safety problems as well due to cross-contamination.

Research shows that the average Nigerian spends most of his/her waking hours at work, so it’s no surprise that workplace nutrition habits have a major impact on our health. But did you know that proper workplace nutrition can help you get ahead? Studies show that people who binge eat are less productive at work and that overweight and obese workers earn 15 percent less on average than their healthy-weight counterparts. Use the tips below to stay energised, productive, and fueled at the office.

7 Easy Ways to Start Eating Healthier at the Workplace

Throw away the junk. Empty your candy bowl and get rid of chips, crackers, and other unhealthy snacks stashed in your desk. Remember if it is in your fridge or drawer, you may likely take a bite.

Make time for meals. It’s easy to forget to eat when you’re slammed at the office with plenty emails and documents “staring at you” lol. Block off 30 minutes each day to walk away from your desk and eat a healthy meal. You’ll come back refreshed and re-energized.

Bring leftovers. Make an extra portion when you’re cooking dinner each night, and you’ll have a healthy lunch to take to the office the next day. You’ll also save money by doing this. Please, ensure to keep it fresh.

Plan your meals. If you know you’re going to eat two or three meals and two snacks at the office, plan ahead. Coming prepared will help you avoid getting too hungry and indulging in an unhealthy junk. Click here for a sample meal plan for a perfect day of eating at the office.

There are more tips…

Keep snacks at your desk. Forget the vending machines, most times unhealthy options are stock there. Instead, stock your desk drawer with dried fruit, packaged tuna, jerky, nuts, snack bars, and applesauce. If you have a mini fridge, stock up on fat-free yoghurt, fresh veggies, and bottled water. We can come screen your organisation’s kitchen/restaurant to ascertain healthy options, if you contact us. You can also view a large list of healthy snacks for the home or office.

Bring in a water bottle. Start each day with a full bottle of water at your desk. Make an effort to drink water often starting first thing in the morning (this flushes and prepares the digestive tract to accept breakfast). You’ll stay hydrated and energised. Find out about water and its goods here.

Choose balanced snacks. When planning snacks for work, choose snacks with a combination of carbohydrates, healthy fats, and lean proteins. To boost your metabolism, increase energy, and feel fuller longer such as a peanut butter and toast bread or an apple with a handful of cashew nuts.

Have a super week at work!


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