Let’s face it: sitting at a desk for long periods isn’t doing our health any favors. It’s a classic love-hate situation—monitoring our step counts while being glued to our chairs for hours. This is the reality we live in.
However, while we sympathize with desk workers, that doesn’t mean we can’t make some changes. Renowned nutritionist Rujuta Diwekar emphasizes that choosing the right foods at the right times can help boost your health, even if you’re tethered to a desk. One crucial time to consider? Your evening snack.
Smart Snacking for Desk Job Warriors
Timing Matters: Evening Snacks
What you choose to snack on in the evening can definitely set the tone for your dinner. Think of it like a domino effect; it influences everything from digestion to your sleep quality and even impacts your next day.
According to Diwekar, between 4 to 6 PM is prime snacking time. Opt for healthier choices like poha, upma, or even a simple roti. These snacks are low in calories, easy to digest, and can keep you feeling satisfied without making it tricky to manage your appetite come dinner time.
On the flip side, indulging in fried snacks packs in unhealthy fats, ruining your dinner appetite and possibly leading to hunger pangs later at night, disrupting your sleep and digestion.
Effective snacking not only supports weight management but helps avoid that uncomfortable bloated feeling.
The Power of Home-Cooked Meals
When it comes to nutrition, experts agree that home-cooked meals take the cake. Why? You have control over what goes in and how it’s prepared, and it’s usually gentler on your wallet too.
“Almost anything can be made at home! What you really need to steer clear of is external food—store-bought packaged goodies. Chips, sodas, cookies; even if they’re free at the office, best to skip them,” notes Diwekar in an interview with Lallantop.
If you find you just don’t have the energy to whip up a meal, grab some yoghurt, roasted chana, or a piece of whole fruit—a convenient way to avoid reliance on vending machines and maintain healthier habits.
Move More: Break Free from Those Long Hours
Your comfy couch for binge-watching isn’t much different from your office chair. “Sitting is the new smoking,” Diwekar reminds us.
To combat this, aim to get up and move for about 3 to 4 minutes after every 30 minutes of sitting. It could be taking a detour to the restroom or getting up to stretch while your coffee brews.
Implementing these small lifestyle changes could lead to noticeable improvements in your well-being. A mix of minor physical activity— even something like standing—paired with nutritious homemade meals can boost your overall health significantly.
So remember, snack wisely, integrate some light movement, stay consistent—and watch your lifestyle transform from a sedentary struggle into a healthier routine!
