How to eat better at home this new year

As 2021 is upon us, our physical and mental challenges are set to continue. While many of us remain at home still, our health and wellbeing has never been so important. How we fuel our body during these periods is vital - as well as the physical benefit, what we put in our bodies directly impacts the nature of our mood. Whether you struggle with overeating or resisting the urge for sugary snacks, temptation is always around the corner. So, why not set yourself a tough but rewarding new year’s resolution this January. We have put together some tips on how to keep a better-balanced diet at home, to help really give a boost to your health this 2021.

1. Don’t work in or near the kitchen

Try to arrange your workspace away from the kitchen, or at least out of sight of the fridge. This will help to avoid temptation and the constant desire to visit the snack cupboard. Try to stick to your scheduled meal times and only go to the kitchen or fridge at these times.

2. Plan your snack and mealtime

Plan your meals the same way you would plan the rest of your day - wake-up, workout, work and sleep. When working from an office we wouldn't be eating all day - so have a plan whilst working from home. Set a time where you will have breakfast, lunch, dinner & snacks, to help reduce over-eating.

3. Prepare your lunches

Being at home, it can feel liberating to have the freedom of eating what we want, not to mention not queuing for the microwave at work. For some people, this freedom can be too much especially when it comes to weekday lunches, and we can be tempted into some unhealthy food choices. Try to prepare your meals the night before - even if you stick to basics such as salad, pre-cut vegetables, grilled chicken or fish and nuts. Alternatively, why not try a veggie omelette, but pre-cut the vegetables beforehand so it is quick to prepare at lunchtime.

4. Drink plenty of water

Dehydration can commonly lead to over-eating, fatigue and a lack of ability to focus. All the vital components you need to be able to work well. Keep a large water container near you on your desk and take regular sips throughout the day. Try to aim for at least 2-3 litres every day.

5. Focus on real foods

Nutritional, balanced food will give you more energy, lift your mood and keep you focussed for longer. Avoid processed foods and try to stick to whole grain carbohydrates, protein, fibre, healthy fats, fruit and vegetables. Although obvious, avoid snacking on chocolates and other junk foods. Buy fresh and keep your macro's in mind. Depending on your goal, we would recommend your daily food consumption to comprise of the following macros; 40-60% carbohydrates, 20-35% protein and 20-35% healthy fats.

6. Don't buy junk food

The best way to stop the urge to go to the snack cupboard is to prevent yourself from buying it in the first place. If it is not in your kitchen, you won’t eat it! Take special care with foods which you know trigger binges for you. Out of sight, out of mind is the golden rule!

7. When you eat, just eat

The temptation to sit by your desk and eat your lunch can be high, but we recommend avoiding this if you can. Take a seat at your table and take a few minutes and have a break - this will lead to better satisfaction of your meal and reduce the want to overeat. It will also give you a well-earned break to re-gain focus for the rest of your day.

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