How to Create Healthy Eating Patterns While Working From Home

1. Keep Healthy Snacks Around
To successfully maintain a healthy diet, it's essential to surround yourself with healthy snacks and foods. When working from home, you're responsible for the foods you eat. Resist the temptation to eat junk food by stocking up on fruits, hummus, smoothies, veggies, salads, and nuts. Additionally, you can prepare healthy snacks such as energy balls and veggie chips ahead of time.

Here are two quick and delicious recipes that you can make ahead of time to have healthy snacks ready when working from home:

• Energy Balls: This no-bake, bite-sized treats are packed with protein, healthy fats, and fiber. Mix 1 cup of oats, 1/2 cup of nut butter (such as almond or peanut butter), 1/3 cup of honey, and 1/2 cup of mix-ins (such as chocolate chips, dried fruit, or chopped nuts). Roll into balls and refrigerate for at least an hour before snacking.
• Veggie Chips: Instead of reaching for a bag of potato chips, try making your veggie chips. Thinly slice your choice of vegetables (such as sweet potatoes, zucchini, or beets) and toss with olive oil and desired seasonings. Bake at 375°F for about 20 minutes or until crispy. These make a perfect crunchy and guilt-free snack option. Enjoy!

2. Plan Your Meals Ahead
It's convenient to order takeout when you're working from home, but that's only sometimes healthy. In the long run, preparing your meals at home is cost-effective. You can take advantage of weekends when you have more free time to plan and prepare healthy meals that will last you throughout the week. Preparing your meals ahead of time saves you time, reduces stress, and helps you control your hunger.

Here are two delicious recipes that you can try at home:

• Quinoa and Vegetable Stir-Fry: This healthy meal combines quinoa, a nutrient-rich grain, with fresh vegetables and flavorful stir-fry sauce. It's easy to make ahead of time and can be stored in the fridge for several days. Heat it when ready to eat, making it a perfect option for busy workdays.
• Chicken and Avocado Wrap: This simple but satisfying wrap can be made in just a few minutes. It's a great option for lunch or dinner, with lean protein from chicken and healthy fats from avocado. Prepare the filling and store it in the fridge, then assemble the wrap when you eat. It's a filling and nutritious meal that energizes you throughout the day. 

3. Set Eating Time Limits
Working from home often leads to unhealthy eating habits like daily snacking. This can result in weight gain and decreased productivity due to a lack of balanced meals. To combat this, setting specific time limits for your meals is important.

One way to implement this is by giving yourself designated meal breaks rather than snacking intermittently throughout the day. This allows you to have a set time to sit down and eat a balanced meal before continuing with your tasks.

For example, you can schedule a 30-minute break for lunch at noon every day. During this time, you can focus solely on enjoying your meal and giving your body the necessary nutrients.

Another could be setting a time limit for finishing your dinner by 7 pm. This ensures that you are not eating too close to bedtime, allowing your body enough time to properly digest the food before resting.

4. Practice Mindful Eating 

Another helpful tip for creating healthy eating patterns while working from home is to practice mindful eating. When eating, turn off the distractions and focus on the food before you. Be aware of your food choices, chew slowly, and savor each bite. Mindful eating helps you tune into your hunger and fullness cues. It provides a sense of calmness and helps reduce emotional eating.

Here are two examples of how you can practice mindful eating:

• Start by paying attention to your food's colors, textures, and flavors. Notice the aroma and feel the temperature of your dish. This will help you appreciate your meal more.
• Take small bites and chew slowly. Not only does this help with digestion, but it also allows you to enjoy the taste of your food fully. You might even discover new flavors and textures you haven't noticed.

5) Stay Hydrated
Staying hydrated is essential for a healthy diet. Drinking enough water helps you feel full and satisfied, reducing the urge to overeat. While working from home, it's easier to forget to drink water as you move less than in an office setting. Please carry a water bottle wherever you go in the house to remind you to drink water.

Some quick and easy ways to increase your water intake while working from home include:

• Refill a large water bottle or jug on your desk throughout the day.
• Setting alarms or reminders on your phone to drink water at specific intervals.
• Adding fruits, herbs, or vegetables to your water for a refreshing and flavorful twist.
• Invest in a reusable water bottle that you can take on walks or breaks.

All in all, forming healthy eating patterns while working from home can be challenging but highly rewarding. It requires patience and mindful effort to adjust our eating habits. But small changes can add up to create powerful transformations. Don’t forget the basics: be aware of your hunger cues, plan meals and snacks that will keep you satisfied, swap unhealthy snacks for nutritious alternatives, stay hydrated throughout the day, and get creative! 

Thanks for reading!