Make office meals healthier

Make office meals healthier

by Teo Kai Wen 20 Feb 2020

The sedentary lifestyle most office jobs afford means that it’s even more important to watch what you’re putting into your body. After all, the allure of take-out and all sorts of convenient but unhealthy delivery options can prove to be too much for some to handle, which is why many of us opt to bring food from home instead. So, how can you make your homemade office meals healthier?  


1. Limit saturated and trans-fat

Limiting your unhealthy fat intake starts from your trip to the grocery store. Choose to avoid heavily processed and saturated-fat-rich meats like salami and hot dogs, and look for alternative sources of protein such as seafood and lentils. White and red meat like chicken, pork and beef are fine, but stick to grilling or baking if you’re trying to moderate your fat intake.


2. Eat foods containing omega-3 fatty acids

Omega-3 fatty acids, a type of “good fat”, can lower the risk of heart disease, depression, dementia, and arthritis. To make sure you’re getting enough in your diet, include fatty fish like salmon and mackerel as your main protein, and consider investing in a quality fish oil supplement to fill up ant remaining gaps. Keeping a handy stash of omega-3-friendly snacks like walnuts at the office is a good move too.


3. Reduce sodium intake

Excessive consumption of sodium can raise your blood pressure and can lead to a host of serious health problems. Reduce the total amount of salt present in your food by keeping it to what you (reasonably) season it with, and use herbs and spices to layer on the flavours instead.


4. Consume carbohydrates realistically

If your day job requires a lot of movement or manual labour, having a meal with a good dose of carbohydrates is essential to keeping your energy levels up. For the average desk jockey however, there’s really no need for an entire baked potato at lunchtime, sweet or otherwise. Fuelling your body with quality protein and fibrous carbohydrates (like the type you get from vegetables) will allow your body to maintain its energy levels over a longer period of time.


Making your own meals to bring to the office can be a great way to save money, as well as save on time you would otherwise spend in the lunchtime queue. By tweaking the way you prepare your office meals, you can make them healthier but in no way less delicious!