Experts share tips on how to incorporate healthy dietary practices at workplaces

Believe in your causeDivya Ahuja 25 clinical and sports nutritionistIn this age of digitisation it would be wrong to say that triggers are limited to onersquos work area alone They are everywhere Food delivery aggregator platforms send emails and messages to make you want to order in fast food While doomscrolling we watch food reels and videos that might entice us to give up on our diet The onus is on us and I reckon that despite a holistic approach in the office we have to keep trying on a private level Begin with understanding the need for emotional eating at times Itrsquos okay if you want to have some butterladen pav bhaji after a tough day at work Count it as a oneoff occurrence Donrsquot restrict other people about their food choices Instead work on your goals while giving yourself a chance to enjoy guilty treats from time to time Workplaces can attempt to become inclusive by adding healthier choices on their cafeteria menus Menus should be diverse Salad bowls and proteinloaded sandwiches or wraps are good examples to start with The more lsquonosrsquo we tell our body the more we gravitate towards unhealthy foods So you should accept that such office parties will come up and it is absolutely normal to give in to the spirit of eating together Remember to be mindful of portion sizes Go a long wayPriya Palan 45 dietician Zen Multispeciality HospitalThe UK health officialrsquos words mdash if taken in the right vein mdash can help us structure a more comprehensive plan in our professional settings We Indians tend to socialise a lot and most social gatherings feature food as the main highlight Sweets are an inherent part of our revelries In such a situation office parties with cakes and biscuits just add to the list of reasons to consume sugar Scientific research tells us that sugar can lead to a variety of health problems and itrsquos best to avoid it Corporates should focus on health Instead of getting cake to make merry they can introduce healthy food options on the table Even if you are getting cake opt for an oatmeal almond flour or multigrain cake Check if the place delivering uses natural sweeteners to replace sugar Bananas and dates are good sugar substitutesInstead of digging into food celebrate occasions with activities If four colleagues from your bay have their birthdays in the same month the team can throw one common party This minimises the number of chances to eat junk Itrsquos not just about cakes Any office environment can inspire employees to pursue their wellbeing by making room for breaks Itrsquos vital to use these breaks for a quick walk or to have meals on time Check with yourself about your understanding of diet Diet essentially means to consume the right amounts in the optimal proportion So when at a party try to cut down on the portion size of junk food and instead opt for more nutritious optionsOf systemic changesAnju Kaushik 45 nutritionist KindlifeThe environment at your workplace can greatly impact your career objectives and growth Curiously the conditions also affect any individual whorsquos taking baby steps towards their health goals Corporate firms can channelise camaraderie and the spirit of supportive competition to help employees stay on track with their health resolutions When they try to do that itrsquos a winwin situation for companies and individuals alikeCount on teamwork Office spaces can have healthy snacks stacked up in the pantry They can hold mini competitions on a weekly basis to see who stayed on track with their fitnesshealth goals Create an atmosphere that discusses homecooking with enthusiasm Encourage employees to carry homecooked meals to the office The Human Resource department can send across a new healthy recipe each week and begin to celebrate birthdays with activities rather than food Our mindset of celebrating occasions with food needs to changeNotes to self Find your kind Be part of a small group in the office or within your social circle to keep each other motivated Cohesive efforts prop up abouttoweaken determination especially when onersquos amid temptations Start small Building a habit is about doing something consistently for about 21 days Once successful you then incorporate it into your lifestyle Value the little wins Always appreciate the fruits that your efforts have borne When you start seeing the results you donrsquot get as easily distracted by unhealthy food choices Plan your day ahead Carry healthy snacks to the office or while travelling Almonds nuts almond cookies and roasted makhanas in delicious flavours make for nutritious snacking options Planning can help you avoid a whole lot of regret later Be kind to yourself Always remember you are only one meal away from getting back on track So stay hydrated and keep moving