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Nutrition: Secretes to Healthy Living

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Nutrition, the way to a Healthy life 

A Freelancer’s Nutritional Guide to Healthy Eating

Besides influencing your weight and overall health. Did you know that what you eat also influences your memory, alertness, and mood? And, as a result, can have an impact on your productivity at work. All these revolve around nutrition.

With the increase in freelance opportunities, more people are now working at the comfort of their homes. While this is a great way to make a living while saving on extra costs, such as office space. Working remotely has its downside, with one of the main challenges maintaining a healthy nutrition regimen.

Here’s why

If you work from home, chances are, the new working environment has disrupted your eating habits. And in most cases, you end up snacking on unhealthy food. On the other hand, if you pop into your local coffee shop to get some work done, you are likely to order a coffee and a cake. These eating habits have an impact on our health in both the present and may also cause dire consequences in the future.

So if you have been snacking away during work hours, then it’s high time you make a few lifestyle and eating adjustments. And if you have no idea about where to start, fret not, this piece has you covered. Join in as we take a look at some of the healthy foods and snacks you can include in your daily life. As well as tips on how to plan and follow a healthy meal plan and track your food intake. You can get a well-crafted nutrition plan here

Healthy food and snacks

The list of healthy foods and snacks is endless. However, in this case, the focus is on foods that will keep you healthy and help improve your alertness and boost your mood.

  1. Lemon water

For most, coffee is the ideal morning drink. While coffee is a great beverage to keep you alert, too much caffeine can lead to insomnia or anxiety. In addition to your coffee, why not include some lemon water? Lemon water is an excellent antioxidant that boosts your mood and keeps you alert, in addition, lemon water has Vitamin C, which helps boost your immune system.

To spice up your lemon water, you could also add a few herbs, mint, basil, or cucumber, to mention a few.

2. Yogurt

Studies have revealed that foods high in probiotics help boost one’s mood. The study also revealed that foods high in probiotics also help in reducing depression symptoms. Yogurt is a great addition to your breakfast and can also be taken as a snack.  Other foods high in probiotics include buttermilk, pickled vegetables, miso, and kefir.

3. Turmeric

Turmeric is a popular spice and is mostly used in curries and soups. The deep-yellow spice has anti-inflammatory and antioxidants elements, which have been seen to improve one’s memory, helps in brain cell growth and reduces depression, which consequently helps to boost one’s mood.

  1. Foods High in Omega-3 Fatty Acids

Omega-3 fatty acids has for years been known to help boost memory and the immune system. Foods such as salmon, nuts, chia seeds, and sardines are high in omega-3 fatty acids, and have also been proven to reduce depression.

Other foods include:

Oatmeal, broccoli, citrus fruits, and eggs, to mention a few. These foods ensure you stay healthy, boost your memory, and improve alertness and productivity.

After identifying some of the food you need to add to your new diet, the next important step is to work on a plan.

Tips on Maintaining a Healthy Diet

  • Go Grocery Shopping

The first step is getting fresh supplies once a week. Write down a list of some of the healthy foods you need in your menu. Fresh foods from your local market are not only nutritious but a healthier option than frozen foods. For instance, lean meat from the farmer’s market is better than the frozen meat as it does not have any additives.

  • Write Down a Menu

Now that you have your foods, you are ready to write down a menu. Update your menu every week. This ensures your meal plan is fun and also allows you to try out different foods.

  • Have a Food Journal

Another tip to help you track your food intake is a food journal. Keeping a food journal will help you identify your weakest point and some unhealthy foods in your diet. Remember, for your food journal to be effective, you need to include every meal you eat in a day.

  • Learn to Read Labels

Find out the amount of calories and vitamins in your food. Besides ensuring you stay productive. Learning to read labels also helps you keep track of your weight.

  • Stock Up on Healthy Snacks

Experts recommend 3 healthy meals and either 2 or 3 healthy snacks in between. Following your menu will not be enough if you include unhealthy snacks. Unhealthy snacks have zero nutritional value and have high amounts of salt and sugar. This processed sugar affects one’s mood and as a result of affecting your productivity. In addition, processed foods are addictive and may lead to excess weight gain.

  • Stay Hydrated

Another great tip to ensuring you stay productive is drinking a lot of water. Experts recommend drinking around 1500ml to 2000ml of water in a day.


What you eat matters a lot. For you to stay productive and healthy, it is essential to make a personal decision to work on improving and changing some unhealthy eating habits. Learn to follow through with your menu, avoid take out, and limit processed foods.

In addition, for your healthy nutrition journey to succeed, including your family and friends, have an accountability partner, and have an end goal. For example, if your end goal is to boost your moods, find exciting recipes that are not only fun to cook but will also help boost your mood. You can hire a professional nutritionist here

Also, try out different methods and chose what works best for your routine, health, and lifestyle.

Important: Before making any critical changes in your diet, always consult with your doctor.