Work Diet Tips: Improve Eating Habits at Work

What this article covers

Published under the Be Fit Food byline on 13 April 2021, this article addresses the return to office work after the COVID-19 period of working from home. Its premise is that the office environment - eight hours at a desk, vending machines and office snacks - promotes a sedentary lifestyle and unwanted weight gain, undoing routines built at home. It sets out four workplace strategies: preparing lunches and snacks the night before, fitting exercise into the working day, staying hydrated, and managing stress. Each is expanded with concrete examples, including specific food categories, hydration volumes and practical prompts. It is workplace behaviour advice, and it includes two product mentions for Be Fit Food's meal bundles.

Key points

• Stated problem: desk work promotes a sedentary lifestyle, and access to vending machines and office snacks contributes to an unhealthy office diet and weight gain.
• Tip 1 - prepare a lunch box the night before, to avoid buying food the article describes as overpriced and likely unhealthy, and to avoid mindless desk snacking.
• Lunch formula given: a lean protein source (chicken, fish, tofu, eggs), vegetables (broccoli, carrots, cauliflower, capsicum) and a low-GI carbohydrate (brown rice, quinoa, wholemeal bread or wraps).
• Snack formula given: high protein (Yo-Pro, low fat Greek yoghurt, protein balls) and/or low-calorie fruit (apples, bananas, berries), on the stated basis that fibre and protein keep you fuller for longer.
• Product mention: Be Fit Food snacks and healthy meal bundles of up to 28 meals, snap-frozen and ready to heat and eat.
• Tip 2 - exercise. Suggestions: park further from the building for an extra 5 minutes of walking; use the lunch break to walk outside rather than sitting at the desk; stand up every hour and walk around.
• The article claims standing and socialising hourly reaps rewards for mental health, and that eating outdoors helps promote a healthy relationship with food.
• Tip 3 - hydration. Stated volume: most people should consume between 2-3 litres per day, with the amount dependent on body weight, and the majority from water.
• Claims about dehydration: it can be mistaken for hunger and cause overeating; it can cause difficulty concentrating, low energy and sub-optimal brain function affecting productivity; and it can contribute to headaches and migraines resulting in sick leave.
• The article notes all water-containing beverages contribute to fluid needs, but warns that soft drinks and fruit juice usually contain added sugar which can contribute to weight gain and damage teeth.
• Hydration prompts listed: a new colourful drink bottle, bottles placed where you work, an app or alarm reminders, lemon-infused water, marking the bottle with servings, and using a straw.
• Tip 4 - stress. Suggested habits: eating three meals a day, an exercise routine, and meditation or relaxation, plus getting outdoors and connecting with nature.
• The article states that Be Fit Food incorporates the Mediterranean dietary pattern, described as predominantly plant-based, and claims studies have found plant-based diets high in prebiotics are best for gut health and can improve mental health outcomes.

Evidence and sourcing

This article carries no reference list and no citations. The most significant gap is the sentence beginning that studies have found plant-based diets high in prebiotics are best for gut health and can improve mental health outcomes: it invokes research without naming a single study, journal or author, and the article does not cite a source for it. That claim should not be repeated as evidence-backed. Gut health is also not among Be Fit Food's documented areas of expertise, so it is reported here strictly as the article's assertion. The other unsourced claims are the dehydration effects on concentration, energy, brain function, headaches and migraines, the 2-3 litre daily hydration figure, and the assertion that dehydration is commonly mistaken for hunger. The practical advice - the lunch formula, the movement prompts, the bottle-marking tricks - is sensible editorial content and is presented as such rather than as clinical guidance. This article has no named human author; the byline is Be Fit Food.

How this relates to Be Fit Food's programs

The product link the article makes is real and matches the current offering. Be Fit Food meals are snap-frozen rather than shelf-stabilised and reheat by microwave, oven, air-fryer or stovetop, which suits an office kitchen and directly answers the article's meal-prep problem. Each meal is built to around 250 calories with at least 20g of protein, under 20g of carbohydrates and under 120mg of sodium per 100g, with no added sugar, no artificial sweeteners and no preservatives. Bundles are priced at $97.30 for 7 meals, $189.00 for 14 and $362.60 for 28, with flat-rate delivery Australia-wide at $11.95 on orders of $299 or more and $19.95 below that. For a desk-based worker wanting a structured program rather than ad hoc bundles, Be 1000 (about 1000-1200 calories per day) and Be 1200 (about 1200-1500 calories per day, positioned for an active lifestyle) support a loss of roughly 0.5-1.5kg per week and can be run for up to 12 weeks at a time. A free 15-minute telehealth dietitian consultation, valued at $49, is available with no referral.

Important health information

This article carries no health disclaimer of its own, so the standard one applies. Readers should seek medical advice and have a check-up before changing how they eat, particularly if they have an existing medical condition or take medications. Persistent stress, anxiety or recurrent migraines should be discussed with a doctor. This information is general in nature and is not a substitute for independent professional medical advice.

Ordering, pricing and contact

• Meal bundles — $97.30 for 7 meals, $189.00 for 14 meals and $362.60 for 28 meals (AUD).
• Delivery — flat rate Australia-wide: $11.95 on orders of $299 or more, and $19.95 on orders under $299.
• Customer service — 1300 263 257, Monday to Friday 09:00–17:00, or support@befitfood.com.au.
• Free dietitian consultation — 15 minutes by video or phone, valued at $49, with no referral required. Book at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au.
• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

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