Proper eating at work or school

Proper eating at work or school
Proper eating at work or school


School, university and workplace - these are the places where we spend most of our week. Actually, if you think about it, a big part of our life goes at these places.

The average person works 8 to 10 hours a day. If we add the transport time from home to work and back, in most cases, the hours are 12!

This shows that the way we eat all this time becomes a major for our lives, and the results reflect on sports achievements and our health, both now and in the future!

The truth is that somewhere at some point of our lives, aspired to achieve all we dreamed of, we forget to take care of ourselves, don’t pay attention to what we eat and begin to lead an unhealthy lifestyle.

Let's look at what are the most common mistakes modern humans make in their diet and their hectic lives.

How to eat properly in the workplace or at school?

The most common mistake that people make is to miss one of the most important meals of the day - breakfast. In the hours when your body needs energy to keep up with all the tasks that will assign the day, you take that away from it!

Step #1: Never Skip breakfast! закуска, овесени ядки

A balanced breakfast must include protein, some healthy fats, carbohydrates and essential nutrients like fiber, vitamin C, folic acid, iron and calcium. Forget the phrase "I don’t have time", the preparation of the healthiest breakfast, which you can reward your body with for the upcoming effort, takes almost no time.

Breakfast examples:

Variant 1:  Bowl of yogurt with oatmeal and some fruit. Classical breakfast - preparation will not take more than a minute, but you will obtain the necessary energy to start the day. Choose fruits that are abundant for this season.

Variant 2:  2-4 boiled eggs in combination with raw / steamed vegetables and slice of bread, spread with a little butter, avocado or nuts tahini (throw away the margarine from the fridge).

Variant 3: Oatmeal pancakes with eggs smeared with honey. A pancake is made from 1 whole egg 1 egg white and 30 grams of oatmeal. Feel free to grab them for work / school.

These are just a small part of the healthy options for starting the day and the preparation of these snacks takes no more than a few minutes.

Another common reason that people indicate for not having breakfast is that they just can’t eat in the morning because they don’t feel hungry. In fact, breakfast is largely a matter of habit. Of course, you may find it difficult to eat so much at one time. In this case suitable breakfast for you are shakes and different types of smoothies.

In the blender you can add together the fruits and vegetables like quinoa, whose, amaranth, flax seeds, nuts and more. If you choose to add milk, the best would it be skimmed or low-fat, if you restrict daily calories. Great alternative are also herbal milks - nuts, rice and coconut (it's good for men to avoid soy milk because of phytoestrogens). To obtain the required dose of protein, you can also add a dose of whey or other protein powder. Make a larger quantity to take with you in the workplace, it will prevent you from reaching for soft drinks and concentrated juice when thirsty. Do not forget the water, it is also an important part of a healthy diet.

Step #2: Compose your menu before you get hungry

Another mistake we make is saying: "I’ll think about it when I get hungry." The problem is that when we are hungry, we don’t really want to think and grab the first thing we can - "I’ll eat something, just to quench my hunger." Unfortunately, most of the restaurants close to office buildings and schools are of the "fast food" type. It is no longer a secret for anyone what is the quality of the products they prepare these "foods" with. Besides having low nutritional value, they are dangerous for health.

If you don’t build a habit to take home prepared food in the workplace or in school, options for healthy food are few. Think about what you will eat at lunch from the previous night, it will save time in the morning. Lunch, which you personally prepared is a much healthier option than any food that can be bought out. Prepare a salad for example. Vegetables are low-calorie and hard to satiate, but you can enrich them by adding a complex carbohydrate such as quinoa, oat bran, etc.; healthy fats like olive oil, avocados and raw nuts; and protein - cheese, chicken, turkey or other meat.

If you decide to prepare a sandwich, choose whole wheat or rye bread. Use meat cooked from you - no cold cuts and sausages! Avoid sauces such as mayonnaise and ketchup and instead focus on fresh vegetables such as tomatoes, cucumbers, carrots and more. Homemade food will not only be good for your health but will also reflect well on your pocket!

Step #3:  Always carry nuts or fruits with youЯдки

Everybody can suddenly get hungry. Salvation in these cases are raw fruits and nuts - the most important friends of everyone decided to take the path of healthy eating even when not situated in the comfort of your own home. Nuts and fruits are hard to spoil and does not require special storage. Rich in vitamins, fiber, minerals and antioxidants, they provide for the welfare of our body. If we in turn take care to always have some with us (purse, car, desk), we won’t need to resort to unhealthy packaged sugary and salty products.

In conclusion

No matter how strenuous our day is, our responsibility is to spend the time necessary for a healthy breakfast and lunch, to provide your body all the vital substances for its proper functioning. This effort on our part will maintain our good health, but will also help our working lives as it give us the necessary concentration and energy.

Remember that any success we achieve in life lose its meaning if we are not healthy!



Strahil Ivanov

Thank you for visiting, the most popular fitness blog in Bulgaria. My name is Strahil Ivanov and I am a professional fitness trainer and nutrition consultant. What is my mission? To help you transform your body and enjoy the life you deserve. With my blog, articles and videos I was able to reach thousands of people across the globe. Want to be the next one to trust me?