1, pay attention to breakfast
General advice Breakfast should include a hot drink, a dairy product, a fruit and a cereal. Nutrition experts believe that 20-25% of the energy needed during the day is provided by breakfast. Without breakfast, getting up 2 or 3 hours later causes hypoglycemia (lower levels of sugar in the blood), resulting in poor health (fatigue, headaches, extreme hunger). Having no appetite or lack of time is often an excuse for ignoring breakfast... In this case, for your health, it is best to force yourself to have some snacks in the office later to supplement the lack of breakfast. For this purpose, you can have a bottle of drink in your bag, a cup of yoghurt (up to 2 hours in the refrigerator) or a box of fruity milk, a fruit (apples, oranges, plums...), some A pancake or a nutritious cereal bar.
2, leave lunch time
When you are not able to go to work with your colleagues when you are working on a meal, you may call a sandwich and swallow it in a rush of information. It is best to give yourself a real rest, even if it is short (at least 20 minutes), it must also avoid eating under pressure. Go out to buy a lunch and sit in a place like a public garden: you can breathe fresh air without having to eat it in a hurry, and digestion will be good. Don't forget to add a yogurt and a fruit to your lunch. In any case, even if you are very busy, you should pay attention to eating slowly, because saliva can also help digestion.
3, in the dining room to do optimization
Many people eat lunch in the canteen every day. Of course, as long as you choose, a balanced diet is still very possible. To avoid eating hot (pies, pizzas) and bacon foods, they all contain a lot of fat that is not easily noticeable. The main course can choose a fish or meat, with some vegetables (a little starchy food and a lot of green vegetables). Finally a dairy dessert (yogurt, cream dessert, foam protein), a small puree or a fruit salad. Of course don't forget to bring a yogurt and a fruit to eat in the afternoon.
4, often drink water
The temperature in the office is often high and it is important to add water. It is recommended to drink at least 1.5 liters of water daily. If possible, be sure to limit drinking soda (high sugar, no thirst quencher) and coffee. To know that drinking too much coffee will lead to reduced attention, increased pressure, rapid heartbeat, high blood pressure, and due to its diuretic function, will lead to loss of water.
5. "Smart" afternoon tea
Do you eat snacks regularly? Don't eat too much! Instead of buying a pile of sweets, it might be better to store some food in the desk drawer (or save some dairy products in the refrigerator) and eat a balanced snack when you are hungry: biscuits, dairy products, cereal bars or a fruit. Afternoon tea can not only replenish the hunger, replenish energy, and make you no longer have to "stretch your waist!"