How can I eat healthily at work?

It is inevitable to be at work and to have the famous "petit-creux"at 10am and 4pm. If you want something to eat, yes, but if you want to gorge yourself on everything and anything, no! You need to find the ideal snack to eat healthily at work.

Several studies have shown that excessive sugar peaks, called glycaemia peaksThese could have a negative impact on our productivity and, above all, on our health (not to mention additional inconveniences such as the quality of your skin and tiredness).

On the other hand nibbling on healthy foods can have benefits in a number of work-related areas. There is a correlation between snacking on healthy foods and performances in terms of negotiation, reflection and decision-making.

Healthy snacks and productivity at work

We've all experienced that early afternoon slump - it's simply our blood sugar levels dropping. To remain productive on a more or less constant basis, you need to be able to stabilise your blood sugar levels and therefore your energy. Without maintaining our blood sugarThe brain and body do not have enough resources to produce energy.

Pouncing on food is rarely advisable. Despite this, it is important to note that sharing a snack provides a sense of well-being. As a result, employees who take the time to share a snack or take a break to have a drink can have positive effects on the team, such as strengthening bonds and leading to more cooperative interactions.

To be productive, you need to be able to take quality breaks with your colleagues and, above all, have snacks that don't make your blood sugar levels soar.

Healthy eating at home and at work

If you want to feel good all the time, it's not just at work that you need to adopt good habits. Well-being at work is first and foremost about good habits at home, and for that there's nothing better than shopping with brands that promote quality and good products. 

The ultimate tip for healthy eating at work is to prepare your meals at home to avoid being tempted by everything around.

The snacks of choice

There are many options when it comes to snacks that are best consumed at work, and even at home for those who telecommute. Here's a short, non-exhaustive list of the different options available to you: 

All these snacks provide the body and brain with the elements needed to produce energy over time. 

You can find quality, controlled foods on the Kazidomi online supermarket, which also offers snacks for children and adults, as well as ingredients for making your own homemade snacks. 

If you prefer to offer direct alternatives to vending machines, Fika offers two options: packaged snacks and bulk snacks, something for everyone. 

Manger sainement fika and kazidomi are working together to make healthy products accessible.
How can I eat healthily at work? - myfika

What snacks should be avoided at work?

It is often very easy to be tempted by delicious snacks such as croissants brought back in the morning by your colleague, an open packet of sweets next to you, or simply seeing your colleagues eating all the time around you. It is therefore essential to choosing the right snacks at workThe aim is not to restrict, but to enjoy healthy, delicious snacks that you enjoy. The aim is not to restrict, but to enjoy healthy and delicious snacks that you appreciate. Here are some snacks to avoid at work.

Industrial and processed snacks

Although delicious and even addictive, the processed snacks such as chocolate bars, crisps, biscuits and cakes are all too often high in sugar, saturated fat and salt. They are also often low in essential nutrients such as vitamins and minerals, so they are among the snacks to avoid at work.

Sweetened drinks

The sweet beverages such as soft drinks, industrial sweetened fruit juices and energy drinks are usually far too high in sugar and empty calories. They can also make you feel thirsty soon afterwards, which can lead you to drink more.

Savoury snacks

The salty snacks such as salted peanuts and crisps can be high in sodium and saturated fat, which can raise your blood pressure and increase your risk of cardiovascular disease.

Instead, favour

Myfika offers you healthy snacks ideal for your day at the office and keep a balanced diet and real productivity at work!

There are many snacks to avoid at work. Here are some interesting alternatives with real added value for the employee.
Our packaged snack display.

Does food affect well-being?

Often neglected, yet food plays a major role in our well-being of people. It gives the body and brain the energy they need to function properly, to be productive at work, to avoid injury or sluggishness, to feel motivated and good about themselves. Of course, quantity has a major influence on weight gain, and therefore on the above points, but quality is also important. Here is a non-exhaustive list that answers the question: does diet affect well-being?

Weight maintenance

It is no secret that a caloric excess is conducive to weight gain in any individual, as is the opposite, a caloric deficit (consuming less than you burn in a day) will help you lose weight. While physical activity naturally has its role to play, diet remains the key factor in overall weight maintenance. A balanced diet is also the trigger for physical transformations (weight loss, getting back into shape, etc.).

Strengthening the immune system

A good diet will also help you to strengthen your immune system because it is rich in essential nutrients (vitamins, minerals, etc.), which can reduce the risk of infection and disease.

Improved digestion

Do you have digestive problems or frequent pain? Take the time to analyse your diet. A diet rich in fibre (green vegetables, cereals, etc.) can promote healthy and regular digestionThis can reduce bloating and constipation.

Stress and anxiety reduction

Similarly, certain foods are known to improve the quality of life of the population. mood and reduce stressThese include foods rich in omega-3 found in oily fish (salmon, etc.), avocado, green leafy vegetables and foods rich in tryptophan.

Improving the quality of sleep

A healthy and balanced diet can significantly help to improve quality of your sleep. Hence the importance of choosing meals and snacks carefully before bedtime so as not to overload the stomach with poor quality products.


A healthy eating provides the body the energy it needs to maintain high levels of physical and mental activity throughout the day. Foods rich in complex carbohydrates, such as whole grains and legumes, are excellent sources of slow-release energy.

Prevention of chronic diseases

Finally, food affects the reduction of chronic diseases such as diabetes, heart disease and certain types of cancer. Fruits, vegetables, nuts and seeds are rich in antioxidants and phytochemicals that can help protect against disease.

How to develop healthy eating habits?

In order to be healthy, it is essential to develop good eating habits in addition to a balanced diet. It is important to eat at regular times, to satisfy hunger with water or healthy snacks such as dried fruithealthy cereal bars, fruit or healthy drinks. Discover all our healthy and ideal products to consume during your working days, only on

Does diet affect our well-being? It's a question we often ask ourselves, and the answer is yes! The quality of our diet has an impact on our well-being.

How to eat well when teleworking?

With the recent health events of the last few years, the rise of teleworking has unfortunately been a major factor in weight gain, due to a general lack of physical activity. While it's naturally easier to have food on hand when you're teleworking, it's essential to follow a few rules if you want to stay fit and even productive at work. Find out all our tips and tricks for eating well when teleworking.

Plan your meals

If you are used to eating in your office canteen or buying food from outside, it can be difficult to adapt to home cooking and be tempted by deliveries or ready meals. This is why it is essential to plan your meals in advance to ensure that you have enough ingredients to prepare healthy and balanced meals. You might also consider preparing meals in advance to save time and reduce the stress of cooking between meetings.

Choose healthy foods

Just as planning is important, make sure you choose your food well in advanceThis means shopping, especially if you are not active. Focus on vegetables and fruit, which are rich in vitamins and fibre, while lean proteins such as chicken and fish provide essential nutrients and help you feel full. Whole grains, such as brown rice and whole wheat bread, are also an excellent source of fibre and interesting complex carbohydrates.

Avoid snacking

Teleworking can logically make you want to nibble throughout the day. However, it is important to avoid unhealthy foods high in saturated fat and sugar. These can not only give you a quick energy rush, but also make you feel hungry soon after. Therefore, choose healthy snacks as nuts, fruit or vegetables or organic biscuits.

Stay hydrated

It is easy to forget to drinking water during your working day. However, staying hydrated is a great way to suppress hunger and provide a satiating effect. If you have cravings for sugary drinks, choose healthy drinks.

Vary your diet

Eating the same thing every day can quickly become boring and frustrating. Try to vary your diet by incorporating different, seasonal foods and adding new flavours (spices, etc.) to your meals. This can help you stay motivated to eat healthily while avoiding food fatigue.

Avoiding strict diets

The strict diets can be difficult to follow, especially when you work from home. Instead, focus on eating healthy, balanced foods while indulging occasionally. This can help you maintain a healthy diet over the long term without feeling deprived or restricted.
Discover all our healthy productsLow-sugar, vitamin-rich snacks for all your office and homework snacks!

All about new ways of working

Whether you are a start-up, SME or large company, many are starting to incorporate many new and growing ways of working. Among these environments are coworking and open-space facilities, which are becoming more and more popular among the latter. Here are some examples of the new ways of working, from coworking to open spaces to the permanent provision of food and drink for employees and collaborators.

Coworking, a place for collaboration

These days, many companies are choosing to offer open-spaces to their employees. Among other things, this encourages team members to collaborate with each other by using workstations adapted to different tasks to create an internal coworking space. By including communal cafés, relaxation rooms and social areas, you can also encourage interaction.

These environments foster the community, collaboration and interpersonal relationships that people seek. The days of closed and isolated offices seem to be over and most employees, especially since the pandemic, prefer to have daily contact and interaction with their colleagues. It is therefore essential to adapt to these new changes and to offer adequate and modern solutions.

Offer a dedicated and unique space to breathe

We all know how essential coffee breaks are for any employee. It allows for a deeper exchange with colleagues and it is during these times that creativity and the best ideas and strategies develop according to some studies. It is therefore essential to provide a separate space dedicated to break times in order to create a pleasant working environment that combines relaxation and social interaction. 

And did you know that the type of snacks consumed has a major impact on your employees' level of efficiency, tiredness, concentration and mood? Because many people tend to eat very sweet, industrial products throughout the day, many companies are now offering a variety of snacks in their relaxation areas. healthy snacksA wide range of fruit and nut products for employees to eat all day long. Loose dried fruit, fruit, natural cereal and chocolate bars, drinks with no added sugar or colouring - there's so much to choose from!

With Fika, access a whole range of delicious snacks and drinks in just a few clicks to offer your employees healthy products to consume from morning to night! A new way to create a good atmosphere during these breaks, to make people want to come and work face to face but also to encourage their efficiency.

We select local products, with natural raw materials that are relatively low in sugar but above all delicious! To find out more about our products and available options, visit our site now. Fika is also a way of adapting to new working conditions!

How to promote well-being at work?

Well-being at work has an important impact on how employees perceive their work and their colleagues, as well as on their performance and productivity. Beyond the physical environment, corporate culture and leadership are also important elements in creating a healthy work environment.

Well-being in the workplace is one of our priorities, it's the very essence of our company.

The benefits of fostering a positive workplace

There are many benefits to cultivating a pleasant environment where employees feel valued and respected.

Did you know that, according to a Deloitte study, a strong corporate culture is crucial to a company's success, according to 94 % of managers and 88 % of employees?

A productive workplace is also :

Here are some tips to promote well-being at work:

Look at your current workplace

Your workplace environment has a significant impact on the relationships and morale of your employees, as we discussed in a previous article.

Collaborative spaces, for example, can reduce employee stress and encourage physical activity. Employees can choose their workplace according to their preference and project requirements through a combination of open plan, breakout areas and private rooms.

Different environments suit different people better. This is why most professionals advise offering a variety of options and giving employees the freedom to work where they feel they can produce the best results.

Safeguarding the mental health of employees

14.7 % of workers have mental health problems at work, according to the Mental Health Foundation. In addition, women who work full-time are twice as likely to experience mental health problems.

In addition, you should strive to foster an environment in which workers feel free to express their emotions to both their line managers and colleagues. Talking about mental health can make a big difference to how supported and satisfied people feel at work. Don't hide mental health problems.

Organise corporate events

Research by the Center for Talent Innovation shows that a collective spirit and sense of belonging can significantly boost a company's success by increasing productivity, motivation and commitment by up to 350 %.

Corporate events are a great opportunity for employees to get together and build strong relationships outside the meeting room.

At FikaWe offer healthy snacks and drinks to provide your employees with healthy, no-sugar-added and delicious food throughout the day or for special events (welcome and farewell parties, birthdays, etc.).

How to stay well hydrated at work and which drinks to choose?

Very often neglected, hydration at work is an essential element in staying fit, concentrated and efficient. Similarly, a tendency to consume sugary drinks and soft drinks can have the opposite effect, as well as other disruptive factors. That's why it's vital to choose the right beverages, for yourself or your employees, to stay hydrated throughout the day, but above all in a healthy way. Here's our advice on how to stay well hydrated at work.

Drinks min 1 edited 1 - myfika

Why is it important to drink during labour?

As well as being important for your health, hydration is also important for your professional success. Dehydration affects your concentration, speed of thought and mood, which has a significant negative effect on your performance. Dehydration makes you drowsy, tired and angry, which slows you down and prevents your team from working effectively. Drinking enough water at work will keep you alert, engaged and positive in your work with others to achieve your goals.

The following symptoms indicate that you may be be dehydrated :

Here are some tips on how to stay well hydrated throughout the day and how to choose the right drinks:

Avoid waiting until you are thirsty

In fact, the feeling of thirst indicates that you are already dehydrated. To avoid feeling thirsty, continue to drink plenty of fluids throughout the day and eat fruit and vegetables with a high water content.

Consume beverages other than soft drinks and coffee regularly

You will not be able to stay hydrated with just one drink in the morning or at lunch. Keep a bottle or glass of water with you at all times and remember to keep drinking, especially in hot weather. You should consume two to three litres of water a day. Running out of ideas and fed up with sugary drinks all day long? Just a few clicks and Fika delivers delicious, healthy drinks with no added sugar!

Choose the right water or drink

Avoid flavoured waters with added sugar or flavourings. Sugar and other additives cause the body to become dehydrated. Try flavouring your water with a fruit infuser bottle if you really can't stand the taste of plain water. You can flavour your drink with any natural and organic flavour you like! Fika to offer you the best brands of drinksNo sweeteners, additives or added sugars. A great way to please your employees while consuming healthy and natural products.

Choose healthy, low-salt snacks

To help you get through the workday, choose a variety of fruits and vegetables that are high in electrolytes or water content. Electrolytes are abundant in bananas, sultanas, oats, granola or chocolate. High water content fruits and vegetables such as apples, pineapples, strawberries, blueberries, melon, cucumbers and celery are excellent snacks to keep you hydrated all day. For ideas on healthy snacksIt's on Fika !