Eating healthy at work

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Eating healthy at work can be a mount Everest type struggle. I am constantly surrounded by biscuits and sweets, often thank you gifts from patients and their families. This has been a new struggle for me because I had always been someone who avoided buying junk food. When it is there, sitting so beautifully in your office – how can you resist?!

The reason why many people struggle to lose weight and develop positive eating habits is because of the snacks they eat. Having a good meal can sometimes be easy but grabbing a cookie or packet of crisps between meals is where the difficulty lies. These snacks often pile on the calories without you even realising, especially because they are lacking in any nutritional benefit and have you eating multiple before you even feel full. We spend many hours a week at our workplaces so developing a habit eating healthy at work is a key to attaining our fitness and health goals.
Here are some of my tips on how you can start eating healthy at work:

Plan your meals

Buying your lunch daily has two consequences: an empty purse and a full stomach (often with not so good food). When you are on the go and have to grab lunch, you are more likely to make the wrong food choices. While on the odd this is ok, on a daily basis this can be catastrophic for your healthy diet. Bring your packed lunch, planning your meal the night before on what you want to have. You are much less likely to eat salty, sugary, junk food.

 Stock up

How do you avoid the sweet treats and goodies? Bring your own healthy snacks for you to nibble on throughout the day. Rice cakes, date balls, fruit, hummus and veg – whatever works for you. Make sure you have plenty to keep you going as this will help you stay away from the tin of candy.

 Drink plenty

Keep well hydrated at work. This is a key tip in staying focused and alert at work, helping you to stay away from caffeinated drinks when you see your energy levels dropping. Keep a large water bottle with you at all times as this helps you measure what you are drinking and acts as a constant reminder!

Stick to your guns

In the office or work environment, colleagues can often laugh and tell you to take what is being offered. We often fall into the peer pressure – it often just takes one person to egg you on to eat the chocolate for you to lose that will to avoid. In these moments, it is important to remember your health is exactly that – yours. Stick to your guns and say no


As always, we should have a balanced approach to our eating. Having the chocolate or sweet treat is ok once in a while. Do not deprive yourself because this can have worse physiological consequences and is not a healthy approach. Eating healthy at work does not mean you cannot enjoy once in a while – just not every day!

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  • Reply muslimah

    Very well written and useful information, it is also a good idea if you have food allergies and intolerancies because just a small amount can lead to issues. I have to be careful of additives and dyes as I am super sensitive to them .

    February 6, 2017 at 11:52 am
  • Reply Christal Joan

    Working a desk job I put on some much weight SubhanAllah but I followed steps just like these and alhamdulillah I stayed healthy. Drinking water is so important as well, alhamdulillah if you’re lucky to have a water fountain/ machine then your lucks in!

    February 6, 2017 at 4:44 pm
  • Reply Rayeesa Tabassum

    Very informative and helpful post. I will share soem tips with my hubby. Drinking water is the key. As our Prophet Muhammad(saws) said : Fill your 1/3 of stomach with water.

    February 6, 2017 at 9:18 pm
  • Reply Haya

    Great tips for a busy people! Sticking to one’s gun- is probably most difficult thing to do. Thanks for sharing.

    February 7, 2017 at 8:15 am
  • Reply ayeshyy

    Great tips. Especially packing lunches is what most people don’t follow and then packing a healthy lunch is important too!

    February 7, 2017 at 1:48 pm
  • Reply lubnakarim06

    Yeah I hear this form most of my working friends who are moms….they find tiny time to pack their own lunch and skip on meals…this post is quite helpful to them…thank you for sharing…

    February 8, 2017 at 12:35 pm
  • Reply Wholesome101

    Thanks for sharing. These are nice tips and I agree on the last one, everything in moderation.

    February 9, 2017 at 4:20 pm
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