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

Apart from cakes and cookies, office spaces can include healthy snacks such as nuts and berries on the table

Believe in your cause
Divya Ahuja, 25, clinical and sports nutritionist
In this age of digitisation, it would be wrong to say that triggers are limited to one's work area alone. They are everywhere. Food delivery aggregator platforms send emails and messages to make you want to order in fast food. While doom-scrolling, 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. It's okay if you want to have some butter-laden pav bhaji after a tough day at work. Count it as a one-off occurrence.

. Don't 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 protein-loaded sandwiches or wraps are good examples to start with.

. The more ‘nos' 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 way
Priya Palan, 45, dietician, Zen Multi-speciality Hospital
The UK health official's words - if taken in the right vein - 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 it's 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 multi-grain cake. Check if the place delivering uses natural sweeteners to replace sugar. Bananas and dates are good sugar substitutes.

Instead 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.

. It's not just about cakes. Any office environment can inspire employees to pursue their well-being by making room for breaks. It's 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 options.

Of systemic changes
Anju Kaushik, 45, nutritionist, Kindlife
The environment at your workplace can greatly impact your career objectives and growth. Curiously, the conditions also affect any individual who's 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, it's a win-win situation for companies and individuals alike.

Count 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 fitness/health goals.

. Create an atmosphere that discusses home-cooking with enthusiasm. Encourage employees to carry home-cooked 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 change.

Notes 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 about-to-weaken determination, especially when one's 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 don't 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.