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Mindful Eating at the Workplace




Mindful eating refers to the practice of eating with awareness and attention to one’s experience while eating. Every workplace has its vibes, culture, and practice when it comes to meals and lunch breaks. While some workplaces might be too hectic and packed, others might allow you space and time to eat peacefully. Now the idea of eating mindfully is to gradually implement consciousness towards what we consume with respect to the available options.1 Some workplace has their own customized cafeteria where options are wider for employees. While some workplace has fewer options available for employees.5 People who does not have wider options at workplace, should make a strategy of eating healthy with lunch and snack boxes. And people who have wider healthy options should choose the healthy options wisely.


The strategy of mindfully choosing a healthy meal in the workplace includes:

  • Eat a variety of foods to ensure a balanced diet.

  • Include cereals such as rice, brown rice, wheat, ragi, and millet in your diet.

  • Eat plenty of fruits and vegetables.

  • Ensure having a moderate amount of fats (ghee, butter, vanaspati)

  • Restrict salt intake to a minimum.

  • Include eggs, milk, and its products (buttermilk, curd, yogurt) to improve the quality of your diet.

  • Avoid too many sugary and oily (especially deep-fried) foods.

  • Drink plenty of water and take beverages in moderation


The strategy of mindfully eating at the workplace keeps a person focused on portion size, chooses healthy options, maintains good eating behavior, and keeps the person an inspiration to others, allows the person aware of not choosing unhealthy options, enables a person to meet his daily nutritional requirement.3 Choosing healthy options, focusing on the strategy of maintaining the portion size in the workplace avoids overeating and helps manage weight. Including fruits, vegetables, milk products, and plenty of water in the diet promotes better digestion and keeps the gut healthy. These factors improve physical health, mental health, and well-being, and keep the person away from being overweight.



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