top of page

Meals At Work: Healthy Tips to Increase Productivity

For corporate employees, with extensive work hours at a desk, with constant deadlines to meet, it becomes difficult to focus on their own health.  Although It's crucial to consume nutritious meals that are easy to prepare, convenient to eat, and can be enjoyed in a short amount of time, this can pose as a challenge. With this in mind, there are a few things one must remember during the selection of healthy and balanced meal options that can be either prepared at home and taken as packed lunches or easily obtained from the cafeteria.


One of the key components of a healthy meal is a good balance of macronutrients, including carbohydrates, proteins, and fats, along with a variety of vitamins and minerals. For Indian corporate employees, a balanced meal could consist of a combination of whole grains, lean proteins, healthy fats, and plenty of vegetables and fruit.


For packed lunches, consider preparing dishes such as vegetable pulao made with rice, mixed vegetables, and a side of yogurt. This meal provides complex carbohydrates, fiber, and essential nutrients from the vegetables, along with protein and probiotics from the yogurt. Additionally, grilled chicken or paneer wraps with whole wheat roti, fresh salad, and a small portion of hummus/raita can be a convenient and satisfying option. Using glass or microwavable lunch containers can make it much easier to reheat food, especially for those who prefer hot meals.


In the cafeteria, look for options such as dal with a side of steamed rice, a portion of mixed vegetable sabzi, and a salad. Lentils are an excellent source of plant-based protein and fiber, while the mixed vegetable sabzi provides a variety of vitamins and minerals. Pairing this with a small portion of rice and a side salad creates a complete well-rounded meal.


Snack options can include fresh fruit, nuts, or yogurt, providing a quick and nutritious energy boost during the workday. These can easily be stored at the desk. The samosas, vada pavs and other readily available deep-fired options may be okay once in a while but can be very taxing on your health in the long run.


It's important to note that hydration is also a key aspect of a healthy lifestyle. Encourage the consumption of water throughout the day and consider including options such as buttermilk, coconut water, or herbal teas as alternatives to sugary beverages like sodas and sweet chai and coffees that are an office-going person’s go-to beverage during a break.


Exercise is also crucial to maintain good health. Even if you are short on time, simple steps can go a long way to ensuring you are on top of your physical form. Short walks after meals, and taking the stairs up and down from your floor can also help. Many companies promote workplace fitness through workshops, contests, etc. Try to participate in these company-run initiatives.


By incorporating these strategies into their daily routine, corporate employees can enjoy the benefits of a balanced and nourishing meal without compromising on taste or convenience. Making small, mindful choices when it comes to food can have a significant impact on overall well-being and productivity in the workplace.


10 views0 comments

Recent Posts

See All


bottom of page