Mastering Home Office Nutrition | Laura Frank Dietitian

Mastering Home Office Nutrition:

Tips For Eating Well While Working From Home

April 2024

We are well and truly in the era of remote work for many people, and while the flexibility to stay in your robe all day is fabulous, it can bring some unique challenges when trying to maintain a healthy diet.

The two most common issues I see in the clinic, that you may be able to relate to are:

Grazing on foods throughout the day that don’t satisfy, leaving you feeling just as hungry as before, and ultimately causing you to eat more than you want or need
Postponing your first meal until the late afternoon, resulting in insatiable hunger for the rest of your day, especially once you clock off from work

If this sounds like you, you have come to the right place!

Here are my top tips for staying on track with your nutrition, on days you work from home.

1. Stick to a regular meal pattern

Whether you are heading into the office, or working from home, do your best to stick to a regular meal pattern. Eating at the same (or similar) time each day helps your digestive system's natural circadian rhythm stay in check. Not only will you be less likely to overeat throughout the day, you will be more productive at work, and your bowels will love the regularity!

2. If possible, sit away from the kitchen

With the kitchen in sight, you will likely be thinking about food all day… it's not you, it's your hormones. Our hunger hormones are smart, and when they see food or smell food, they start preparing our digestive systems for food. This is why you might feel hungry when watching shows like Masterchef, even if you just ate dinner. So, if possible, sit away from the kitchen. Without the sight of food, or the scent of dinner cooking, you will be less tempted to snack all day, and your hunger hormones won’t be so confused and, well… hungry.

3. Plan your meals

This is a big one, take the guesswork out of your meals, just like you are going to the office. Some people do this at the beginning of the week or the night before, so find a way that works for you! When you plan your meals and snacks ahead of time, you setting your day up for success. No more frantic pantry and fridge raids between meetings, just choose the food that has been pre-decided for yourself.

4. Plate your snacks

Grabbing snacks straight from the packet while hovering by the fridge or pantry might seem convenient, but it's a recipe for less-than-stellar choices, overindulgence, and that lingering feeling of dissatisfaction. Plate your food instead! Remember, we eat with our eyes too! It's not just about presentation—it's about mindful eating and knowing exactly how much you are eating at that time. Whether it's a meal or a snack, take a moment to portion it out and plate it up for a more satisfying and enjoyable experience.

5. Make the healthy choice the easy choice

If you don't have healthy choices available, you won’t make healthy choices. Healthy options don’t just appear out of nowhere, we need to buy them, prepare them and have them ready to go! This could be as simple as having leftovers set aside for lunch, stocking your pantry with non-perishable items (tuna, legumes, rice), making a big fruit salad before the week starts, or pre-cutting vegetable sticks ready to plate up. When you are stressed, tired and hungry you will thank yourself for having one less decision to make during the day.

6. Stay on top of your fluids

When you work from home, chances are you’re not moving around as much as you would in the office. This could mean you’re not feeling as thirsty, and might be slacking on your water intake. Aside from all the benefits of drinking water, dehydration can sometimes cause you to feel hungry, even when you aren’t! So keep those fluids flowing! As the cooler months approach, cozy up with teas, soups or even warm water with a splash of lemon or your favourite flavouring to stay hydrated!

7. Ask yourself “Am I hungry? Or am I frustrated/tired/bored/stressed?”

With remote work blurring the lines between home and work life, we can find our stress levels building up quickly. It can be common to seek comfort from our food, but it’s essential to make nutritious choices, rather than opting for food that might temporarily soothe you but leave you feeling worse later on. Our food impacts our mood, so make sure to choose foods that will keep you feeling your best throughout your day!

Incorporating these tips can help you take control of your work days, keep you feeling healthy and productive, all while enjoying the comforts of your home office.

And remember, if you find yourself struggling to implement these strategies, don't hesitate to reach out for a free discovery call. Together, we can explore how I can support you in making these positive changes in your home office nutrition routine.