Eating healthy is one of the most important factors in leading a healthy lifestyle. An unhealthy diet can cause high cholesterol, type-2 diabetes, heart disease and stroke, high blood pressure, high blood sugar, and obesity. According to the Heart and Stroke Foundation, “Nine in ten Canadians have at least one risk factor for heart disease and stroke. Almost 80% of premature heart disease and stroke can be prevented through healthy behaviors. That means that habits like eating healthy and being active”.
After the pandemic, remote workers have found themselves developing unhealthy eating habits. With the refrigerator being close at all times, without the pressure to prepare food and stress eating individuals tend to have an unhealthy diet balance. This issue might lead employees to fatigue and a decrease in productivity. Therefore, managers and employees need to know what they can do to have a healthy lifestyle.
What is a healthy diet?
As stated by the World Health Organization, a healthy diet includes a diet high in fruit, vegetables, legumes, nuts, and grains, but lower in salt, free sugars, and fats, particularly saturated and trans fats. Canada’s Food Guide suggests that individuals should eat a variety of healthy foods and be mindful of their eating habits.
Below are several tips recommended by them to have a healthy diet:
Vegetables and fruits are a must in every diet. They can be consumed in different ways such as canned, fresh, or frozen. They have important nutrients such as:
Whole-grain foods include the entire grain and are a better choice compared to refined grains because they have fiber, protein, and vitamins. There are a variety of whole-grain foods such as quinoa, whole grain pasta, whole grain bread, and wild rice.
are a healthier choice than refined grains because whole-grain foods include all parts of the grain. Refined grains have some parts of the grain removed during processing.
Protein foods should be in your daily diet. Plant-based protein foods are more recommended since they provide more fiber and less saturated fat. However, there are a variety of protein foods such as beans, lentils, nuts, seeds, lean meats and poultry, tofu, fish, shellfish, eggs, lower-fat milk, and lower-fat dairy products. Protein helps the body function and maintain muscles and bones.
Heart problems are the first cause of death in Canada. Saturated fat and highly processed food increase the chances of developing health issues. Choosing healthy fats like nuts, seeds, avocado, fatty fish and vegetable oils can help you maintain your health. It’s important to remember that during food processing, most important nutrients get removed and are replaced by salt and sugar therefore it’s recommended to lower highly processed food intake.
Drinking water is a great way to hydrate your body without adding any calories. A human body loses water daily by sweating, breathing and so on therefore it’s important to replace the lost water and quench your thirst. Remember, the drinks you consume daily should have little to no sugar, sodium, alcohol, and saturated fat. Also, fruit juice mainly consists of sugar and less fiber so it’s not a good idea to constantly use fruit juice as a replacement for water and fruit.
If you have a busy schedule throughout the week, it’s a good idea to plan your meals ahead. This way you can control your diet and it’ll be easier to track your eating habits. By identifying these habits, you can set some goals and values. You might even realize how your mindless eating can affect you for example sometimes you might reach out for a snack without being hungry. Eating healthy is more than just having a healthy diet. You should be mindful of what you eat, why, and when. This will help you make healthier choices and be more aware of what you consume.
If you, as a remote worker, are struggling with your healthy lifestyle choices, there’s a high possibility that your coworkers are feeling the same. Managers can create a space for employers to talk about their daily struggles to encourage them to increase healthy behavior in the workplace. The overall rules to having a healthy lifestyle are simple but professional advice can prove to be useful for more detailed information. Espritmind is a platform that offers a one-to-one conversation between individuals and nutritionists to help them develop a healthy meal plan. This way, each person can take the lead in their health and prevent chronic illnesses by adapting to a healthier lifestyle.