What are some healthy Indian breakfast options I can prepare the night before for work?

Healthy Indian breakfast options that can be prepared the night before include whole grain chapatti wraps filled with vegetables, overnight oats with fruits and nuts, or a bowl of fruit curd. These options are nutritious, easy to carry, and will keep you energized throughout the morning.

Is it safe to eat lunch at my desk, and what precautions should I take?

While eating at your desk can save time, it poses hygiene risks due to bacteria accumulation. If you choose to eat at your desk, ensure to regularly sanitize your workspace, use a placemat, and wash your hands before eating to minimize health risks.

How can I stay hydrated at work, especially in a hot Indian climate?

To stay hydrated at work, keep a water bottle at your desk and aim to drink at least 2-3 liters of water daily. You can also include hydrating foods like cucumber, watermelon, or coconut water in your lunch to help maintain hydration levels, especially in the hot Indian climate.

What are some easy ways to incorporate physical activity into my workday?

Incorporate physical activity into your workday by taking short breaks to stretch or walk around the office every hour. You can also use stairs instead of elevators and consider desk exercises or yoga stretches that can be done in a small space to keep your energy levels up.

Working Towards a Healthy You

Published on September 10, 2013 | Updated on March 22, 2026 | Shruti Marjara Kushwaha | Nutritionist | 1 comment

Much of our waking hours are spent at our offices, bound to our desks. With our schedules being as hectic as they are, healthy eating at work is often not a priority. However, eating healthy foods at work and keeping yourself hydrated goes a long way in keeping up with your health as well as your productivity at work.

To perform at your best and to avoid the drained-out feeling, it is important to eat meals that are low in sugar, and high in fibre and fluids. Skipping meals is the worst thing you can do to your body; be it breakfast or lunch. If missing breakfast has become a routine just to reach on time; you can at least do this to keep up with your health. Prepare breakfast the night before so it is ready to carry as you rush to work. A whole grain sandwich, a chapatti wrap, fruit curd or porridge can be carried to work without hassles.

Desk Diners

Are you one of those who think that by working while eating you can finish your work a little earlier; are you a desktop diner? The latest debate that is ongoing about the health of employees is about dining habits. Roughly 70% of Britons and 67% of Americans eat lunch at their desks.

Now you will think what is the harm in eating at your desk? No harm if the desk is sanitised regularly. The leftovers that fell on the table while eating are the breeding grounds for bacteria. At the University of Arizona, a 2007 study found that the average desktop has 100 times more bacteria than a kitchen table and 400 times more than the average toilet seat. Scared… I bet you are. But there are a few solutions to this problem:

1. Be extra cautious in cleaning your desk if you eat anything or everything at the desk.

2. Use a placemat which acts as a barrier between lunch and desk.

3. Sanitise your hands after touching your desk and before eating.

Sanitation is not the only reason you should not eat at your desk. Taking the time to have lunch away from your seat makes you a more productive, happier worker as you let your brain rest during the lunch break. Eating at your desk also prevents you from getting up and moving about.

Exercising while at work

According to lots of studies conducted worldwide; people who are sedentary (sitting still for about 4 hours together) are almost twice as likely to suffer heart attacks as people who exercise regularly. Does this sound like a warning bell? There are numerous ways by which you can work and workout together.

1. Flex your leg and arm muscles every hour. This will also help in preventing spondylitis-related aches and pains.

2. Walk whenever you can: to the water cooler, pantry, or the Xerox machine.

3. Start climbing stairs to reach your desk. For those on the 7^th floor (read higher floors), start with two floors and gradually increase.

Work is important but so is health. If you are not healthy you will never be able to give your 100% to work. Start answering the demands of health to answer the questions at work.

Image by Moondance from Pixabay