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11 Practical Tips To Eat Healthy While Working From Home

5 min read
Published on 12 June, 2020

Most of us started working remotely since the beginning of the coronavirus outbreak to cope with social distancing norms. While working from home has proven to be a boon for companies throughout the world, it does have a few adverse effects on employee health.

Eating healthily, for one, can be a difficult task while working from home. With uninterrupted access to your kitchen and refrigerator, you might be tempted to gorge on high-calorie junk foods many times a day. Such over-eating habits can affect your health and cause serious health problems.

Also, while some of us may tend to overeat foods, some may fall prey to undereating. Deadlines, heavy workloads, and more may cause many employees to miss meals and forget to eat altogether.

Since bad eating habits are not sustainable and extremely harmful, you must learn to eat healthily in your home office.

Eating Healthy While Working From Home

Proper nutrition can help you stay productive and healthy and keep your immune system robust in such dire times. Whereas, lack of the same can cause serious health issues like diabetes, obesity, heart disease, and so forth.

For this reason, I have mentioned 11 tips below to help you eat healthy while working from home. These tips and strategies are simple to understand but will benefit you greatly in the long run.

So, let’s delve into each of them -

1. Plan your meals.

The first step is to plan what and when you are going to eat throughout the day. Schedule at what times you will eat your breakfast, lunch, and dinner and be punctual. Also, plan what you want to eat so that you have everything figured out ahead of time. This way, you will be less likely to eat additional meals, and your nutritional habits will become regular.

2. Prepare your meals beforehand.

Preparing your meals ahead of time is very important if you want to make sure that you are eating your meals regularly. Meal prep allows you to save up on valuable time as well. By preparing the ingredients of your lunch or breakfast beforehand, you will be able to dive straight into cooking without all the extra work like peeling, cutting, etc.

3. Count your calories.

Being aware of the nutritional information of the foods you consume is very important, especially the calories. Eating too many caloric dense foods will cause you to gain weight, whereas not getting enough calories will cause you to lose weight and experience a lack of energy. Hence, it is crucial to count the calories of the foods you eat if you desire good health.

A wellness app like Vantage Fit can help you to easily track your meals and the number of calories you consume throughout the day.

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4. Stay Hydrated.

Water is essential for the proper functioning of all bodily functions. However, most of us do not drink adequate amounts of water throughout the day. Dehydration can cause fatigue, dizziness, headaches, and so on, which are harmful to productivity.

Ensure that you drink plenty of water throughout the day as you work from home. Doing so can help suppress your appetite and keep hunger pangs away.

5. Don’t buy junk food.

Avoid buying unhealthy, processed junk foods as best as you can. Such foods are high in sugar and unhealthy fats and provide little to no nutritional value at all. Eating junk foods can cause you to binge and overeat. So, do not stock up on junk foods and instead focus on buying real foods that are nutritious and healthy.

6. Stock up on fresh fruits and vegetables.

Fresh fruits and vegetables are an essential part of a healthy and balanced diet. These foods are rich in vitamins, minerals, antioxidants, fiber, and many more essential nutrients needed for the proper functioning of your body.

By eating fruits and vegetables regularly, you will feel healthier and more energized throughout the day. Also, besides using them in lunches or breakfasts, they can be eaten as snacks as well.

7. Keep healthy snacks at your work desk.

There may be random times throughout your work-day when you feel hungry, but do not want to eat a full meal. For such times, healthy snacks are the way to go as they are tasty and filling.

Snacking on healthy foods can help you stay productive and energized throughout your tasks while providing you essential nutrients at the same time. Moreover, snacking on these particular foods can boost brain health and cognitive function.

8. Avoid drinking too many caffeinated drinks.

Many people tend to drink coffee or tea while working as such drinks contain caffeine, which can boost focus and energy. While caffeinated beverages are safe to consume in moderation, drinking too much can cause problems like headaches, anxiety, and insomnia. These side effects can hinder your productivity while working, so try to limit your caffeine intake.

9. Limit your salt and sugar intake.

Anyone looking to lead a healthy life should start limiting the amount of sugar and salt they consume regularly. While they are essential for our bodies, most of the foods available in markets contain excess amounts, which can cause serious health issues.

High blood sugar causes diabetes, whereas salt can cause high blood pressure, both life-threatening diseases. They both can also affect your ability to focus on work-related tasks. Hence, it is a good idea to limit the amount of salt and sugar that you consume to prevent adverse effects.

10. Try to enjoy cooking and preparing your meals.

Stop viewing food as only a means of satisfying your hunger and learn more about cooking and nutrition in general. Check out recipes on the internet and try to make them on your own. Once you learn more about cooking and start enjoying it, your creativity will increase. You will also have fun preparing your meals and choosing the right foods to stay healthy.

11. Don’t work near the kitchen.

If your work from home space is situated near your kitchen, try to set it up in a different location if possible. Working near the kitchen or the fridge can distract you from your work and tempt you to eat something now and then.

Also, try to avoid entering the kitchen frequently during work hours. For example, come to the kitchen only when its time to eat lunch during your lunch break. This way, you can stay focused at work and not let food become a distraction.


Make use of these tips to stay healthy by adopting healthy eating habits while working from home. Feel free to leave your comments in the section below.

Besides working as a content marketer at Vantage Circle, Shah Alif Ahmed is also an internationally certified nutrition specialist, competitive bodybuilder and a musician. For any queries reach out to

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