Staying healthy at work or study

Here are some general tips for healthy eating and drinking:

1. Balanced Diet: Aim for a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. 

2. Portion Control: Be mindful of portion sizes to avoid overeating. Use smaller plates and bowls to help control portions.

3. Stay Hydrated: Drink plenty of water throughout the day. Limit sugary drinks like sodas and fruit juices, and opt for water, herbal teas, or infused water instead.

4. Limit Processed Foods: Minimize your intake of processed and packaged foods, which often contain high amounts of unhealthy fats, sugars, and sodium.

5. Eat Mindfully: Pay attention to your body's hunger and fullness cues. Eat slowly and savor each bite, and avoid distractions like TV or screens while eating.

6. Include Fiber: Incorporate fiber-rich foods like fruits, vegetables, whole grains, beans, and legumes into your diet to support digestion and overall health.

7. Healthy Snacking: Choose nutritious snacks like fruits, nuts, yogurt, or raw vegetables instead of reaching for unhealthy processed snacks.

8. Limit Sugary and Fatty Foods: Limit your intake of foods high in added sugars and unhealthy fats, such as desserts, candies, fried foods, and pastries.

9. Plan Meals Ahead: Plan your meals and snacks in advance to make healthier choices and avoid impulse eating.

10. Moderation: Practice moderation with all foods, including treats and indulgences. Enjoy them occasionally in small amounts.

Remember, individual nutritional needs may vary, so it's essential to listen to your body and consult with a healthcare professional or registered dietitian for personalized advice.