Healthy Eating

Now, I know this sounds 'diety', but it isn't a 'diet', in the prescriptive sense of the word. Let's rather say we're creating a set of dietary considerations that it would be wise to take into account when planning ahead for your weekly eating. 

Make sure you are ‘firing on all cylinders’, keeping an eye on your waistline and maximising your output when running your home based business!

Keep a list in your phone, on your laptop or any mobile working tool you use in your home based business or even have a good ol' scribble on a bit of recyled paper. But be sure not to take that list with you when you go shopping only to find your bank statement or tossed out utility bill on the side.

Are you that home working man eating at his home office computer before he starts working on his start up business plan

Always Eat Breakfast

It seems like an easy diet win: skip breakfast and you'll lose weight. Yet some studies suggest the opposite can be true. Research by Imperial College, London found when people skip meals, especially breakfast, changes in brain activity in response to food may hinder weight loss and even promote weight gain.

Research also suggests it is wise to make time for a healthy morning meal, like high-fibre cereal, skimmed milk and fruit.

Eat Regularly

Working at home or being a freelancer constantly on the hop and the constant juggling that this involves can mean that we forget to stop for regular eating breaks.

This is especially true of new start up business owners who have many challenges to juggle and either get quickly bogged down and simply forget to eat or keep putting it off thinking they will get to their breakfast after the very next email or tweet, which often never comes and by then it's already early afernoon.

This is not only essential for regular refuelling to keep you on task but also adds structure to the day which more closely follows that of your office-based counterparts.

Eating small healthy meals throughout the day may also help increase the energy your brain needs to function. Obesity research studies suggest that people who eat four to five meals or snacks per day are better able to control their appetite and weight.

Eating small meals and snacks every three to four hours, rather than a few large meals is a good way to stabilise blood sugar, energy levels and mood.  Consider dividing your daily calories into smaller meals or snacks and enjoying most of them earlier in the day - dinner should be the last time you eat.

Take a look at our fab collection of recipes for you to be a healthy home worker!


Make sure you build your 5-a-day fruit and veg portions - try to eat one or two portions with each meal and make fruit or vegetables the first choice for a snack and it will be easy to eat at least five a day.

Say ‘No’ To Sugar

Whilst this can give you a temporary boost and help keep you on task in the short term in the long term, not only are you risking your health and waistline but you are more prone to headaches and mood swings.

So, always consider the non-sugar, more healthy alternatives for snacking and mealtimes to keep you fuller for longer and maintain your energy levels, without the inevitable sugar dips which follow. Low GI foods are ideal for this and should be your food of choice wherever possible.

Be Drink Aware

This is obviously important in terms of being aware of safe levels of alcohol consumption but also in terms of basic hydration. Make sure you drink regularly throughout the day to ensure your brain is constantly firing on all cylinders.

This will help avoid headaches and dips in concentration and help keep you focused on the tasks you need to complete to ensure your home business is operating with maximum efficiency.

Eat Enough

Of course, whilst there is a tendency to overeat, when working at home, there is also the opposite issue to take into account particularly during very busy times or when there is a deadline looming – ie not eating enough.

The average man should be consuming around 2500 calories per day and the average woman 2000. It is worth bearing this in mind when planning your meals and snacks for the working week ahead, to ensure you are getting enough food to fuel your endeavours.

You might also want to take into account that often home workers move around less than they might if they were employed away from home and might want to look at consuming slightly fewer calories to ensure that unnecessary weight gain doens't become an issue.

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