Proper nutrition habits at work

If you are like most Americans, you probably finding yourself eating at your desk at least once or twice a week. Around 70 percent of American workers eat at their desk at least once a week. Since the work week is pretty busy, you need to find ways to practice proper nutrition habits at the office.

Some people run out to the closest fast-food restaurant and then return back to work to eat it at their desk. Bringing the food back to your desk can actually cause health problems. It is true that you need to have healthy food selections, but sitting in front of the computer screen during your lunch break will hurt your eyes, neck, back, legs, wrists, and other areas of your body.

Go outside and eat your lunch. Your body needs to see the sunlight and it helps to get some fresh air. The desk was not created to be a lunch table. You can tell if you eat at your desk too much by lifting your keyboard upside down and watching all the food crumbs come out of it. Your lunch hour is a time when you need to relax and focus on just eating. You don't need to be answering phone calls, emails, and surfing the web. When you are distracted from eating, it is easy to slip into some bad eating habits. You actually eat more food when you are distracted.

Try to lie down on the grass and have a picnic. Don't just sit and eat. The more you sit, the more your legs will start to ache. People that sit all day long are at an increased risk for blood clots so it is very important to get up and walk around and let your legs get some exercise.

If you really can't get away from your desk during your lunch hour, don't go to the local fast-food restaurant to grab some lunch, bring lunch with you. Pay close attention to your food selections. Soda can easily put weight on your body fast, especially around your waistline. If you do drink soda, opt for diet soda because it doesn't have the excess calories and sugars.

Portion control is a big part of nutritious eating. You need to have pre-packed portions or else you can easily over-eat at your desk. Lunchtime should provide you with a meal that makes you feel full, not stuffed. You want to pick a meal that is moderate in proportions.

Chicken salads are a great way to practice proper nutrition habits at work. Package the salad at home in the morning or the night before. Instead of using salad dressing, opt for balsamic vinegar or raspberry vinaigrette. If you are not a fan of salad, bring some whole wheat tortillas and then turn them into chicken enchiladas. Bring a little shredded cheese, salsa, and lettuce and wrap them up with the chicken in the tortilla. This provides you with all the healthy food groups, plus you can bring an apple, orange, or grapes to be your side dish. Fat free Jell-O is a good idea for anyone that has a sweet tooth. Try to eat your lunch in one sitting. If you have to get up and walk away from it, don't let it sit longer than an hour or more. Chicken especially is a breeding ground for bacteria. After you finish lunch, clean your desk. Use some antibacterial wipes and really wipe off everything. If you don't clean your desk often, it will actually be dirtier and hold more bacteria than the bathroom.

Make sure you are getting in at least 20-30 minutes of exercise while you are at work. You can walk around the office if you need, just make sure you are moving your body and stretching often. Sitting and staring at a computer screen for hours can really damage your health.