When you work from home, it can be difficult to keep your nutrition under control. In contrast to working in an office, there is a greater variety of food available at home. Your snack of choice while on a conference call is crackers and a bag of potato chips (or something similar). On the other hand, you might be working on a project when you realize that you haven’t eaten anything all day and decide to eat a large meal before getting back to work. Maintaining a healthy diet while working from home can be a difficult task to accomplish. The goal is to maintain a healthy lifestyle while remaining productive. The following are some suggestions to help you maintain a healthy diet while working from home.

Have a dedicated space for work

Preparing a workspace for your work that is not in or near the kitchen or refrigerator will help prevent you from checking the fridge several times throughout the day. The only time you should go to the kitchen is when you have set times for planned meals or snacks, such as after a workout or after a meal. At mealtime, take the opportunity to step away from the computer, disconnect and enjoy the meal. It’s much easier to accomplish this if you’re eating in an environment where you feel comfortable and happy.

Follow the same practices as you would in your office

Lunch and a snack should be scheduled ahead of time. For example, at noon, you will eat lunch, and in the late afternoon, you will eat a snack to satisfy your hunger. When working remotely, behave in the same manner as you would if you were in your office, where you couldn’t graze all day. You don’t have to get ready in the morning, you don’t have to commute, you don’t have to attend meetings, and you only get designated lunch periods. This does not imply that you should not plan your day as if you are still engaged in these pursuits, however. To ensure that you have enough time to digest your meals, schedule them three to five hours apart throughout the day, with the last meal occurring a couple of hours before bed.

Focus on eating well-balanced, nutritious meals

You should be more productive as a result of this while working from home. The food keeps you fuller for a longer period of time and allows us to concentrate better. Protein, fiber, healthy fats, fruit, and vegetables, for example, can be substituted for handfuls of chips or chocolate in a healthy diet. Recognize that what you eat will have an effect on your mood and energy levels. Preparing your meal in advance and using new recipes from a great food magazine will make it easier to avoid making poor food choices on the day of.

Make sure to drink plenty of water

Headache and fatigue are symptoms of dehydration, which will result in a decrease in productivity. At home, keep a glass of water close by your workstation. The target is to consume at least 64 ounces of water per day. Keep sugary beverages such as soda and juices to a bare minimum. Keep a bottle of water by your desk and drink it all before the end of the workday. Pouring the water into a glass rather than drinking it straight from the bottle encourages people to drink more water overall.

Avoid consuming excessive amounts of caffeine

Palpitations, anxiety, headaches, digestive issues, and insomnia are all possible side effects of having access to an endless supply of coffee at home. Keep your coffee consumption to one or two cups per day to avoid the jittery feeling, and avoid adding creamers or sugars. Caffeine can have an impact on your sleep, both by keeping you awake for longer periods of time and by providing you with less restorative sleep. This has a negative impact on your alertness the following day.

Take a break from your work

Pause from your work to take a break and sit down at a table to enjoy your lunch and unwind. While you are eating, refrain from working. It is possible to overeat and feel less satisfied if you are distracted during a meal. It is possible to schedule snack and meal times so that you can not only space out when and how much you consume food, but you can also schedule breaks in your day.

Stay away from fast food

Don’t use your refrigerator as a vending machine by stocking it with snacks. As a result, you will be more likely to consume it because it is convenient to grab. Keep junk food out of your home, especially foods that can make you feel hungry later on in the day. Salty and sugary processed foods, no matter how delicious they are, are not healthy and can have a negative impact on productivity. Protein, fiber, and healthy fats found in more nutritious foods help to keep energy levels high for a longer period of time.

Don’t eat out of the bag or the original container

It will be more difficult to keep your portions under control. In order to consume more nutrients from your food, follow this healthy eating plan: half of your plate should be non-starchy vegetables (e.g. baby corn, green beans, pumpkin, and squash), one-fourth of your plate should be lean protein (e.g., fish, white-meat poultry, lean red meat, low-fat yogurt, eggs), and the remaining one-fourth of your plate should be a high-fiber carbohydrate (e.g. fruit, whole grains).


I hope you find these suggestions helpful as you navigate life while working from home. I understand that getting used to a new routine can be difficult, but give it a few weeks and you’ll find your groove! And who knows, you might even discover that you’re more productive at home than you are at work! It is possible to maintain your new habits even when working from home if you participate in a friendly competition with your remote co-workers or friends. Share your healthy recipes with us, as well as any tips and tricks that have helped you eat more healthfully.