The 3 top tips for a healthy and balanced diet in the office

Half past nine in the morning in Germany ...

Over the past four years, the number of office workers has risen by 9.6 % to a total of 7.8 million. What does this have to do with a balanced diet? Nothing! But I came across it during my research and thought it might interest you too. But now to the actual topic.

I haven't spoken to all 7.8 million employees, but I know from a large number of health consultations that it's usually not down to knowledge.

Implementation and ingrained habits are what actually lead to our downfall. That's why I've decided to focus less on classic nutrition tips and more on implementation aids that will help you to withstand the evil eye of your colleagues the next time you unpack your lunch box full of raw vegetables.

Look for allies

"You are the sum of the 5 people you spend the most time with." This sentence is intended to emphasise how important our environment is for change or breaking out of old habits. So find colleagues and employees and get them on the "good" side. "Hey Karin, I've decided to eat a bit healthier and I'm looking for a 'health buddy', would you like to help me?" That way, you won't be alone at the next cake orgy and have to steadfastly refuse 4 times, but Karin and preferably Jutta and Klaus will also be there to support you.

Always be well prepared

It has been proven that we eat healthier or eat less unhealthy food when we prepare our meals. In a slightly different way to how this phrase is usually understood, when it comes to nutrition, "supply determines demand!" So make sure you always have a few healthy snacks within easy reach. These can include, for example

• Nuts (but please in moderation),
• Rice or corn cakes (also with peanut or almond butter)
• Fruit
• Raw food
• Yoghurt (preferably with linseed or chia seeds)
• Pumpernickel with avocado and tomato, for example

Combine the familiar with the new

To integrate a new eating habit into everyday office life, it makes sense to link new actions with recurring tasks. Example: Whenever the phone rings I drink a large glass of water or after every phone call I stand up and stretch for 10 minutes. (This has nothing to do with nutrition, but exercise is also healthy =))

For more tips on nutrition, exercise and relaxation in everyday business life, follow me
@timjoel_preventlia

I look forward to your feedback!