Let’s face it—between Zoom calls, back-to-back meetings, and endless assignments, most of us are practically glued to our chairs all day. And while we’ve heard all about the downsides of sitting—weight gain, sluggishness, even long-term health risks—there’s some good news: the right food choices can actually help offset some of the damage.

In an interview with Hindustan Times, Pooja Udeshi, Consultant Sports Nutritionist at Kokilaben Dhirubhai Ambani Hospital, Mumbai, explains how intentional eating habits can support your body and brain—even if your schedule keeps you seated for most of the day.

“Just because you’re a desk warrior doesn’t mean you have to sacrifice your health,” she says. “Mindful, nutrient-rich choices can help you stay energised, sharp, and resilient—even when movement is limited.”

Here are her top six nutrition tips to fight the effects of a sedentary lifestyle:

1. Don’t skip breakfast—build it right

Running on coffee and chaos? Big mistake.
Skipping breakfast or grabbing carb-heavy snacks on the go can lead to mid-morning crashes.
What to do instead:
Build a balanced breakfast with complex carbs (like oats or whole grain toast), protein (eggs, yogurt, or nut butter), and healthy fats (avocado, chia seeds). This keeps blood sugar stable and helps you stay focused longer.

2. Prioritise nutrient-dense meals

When movement is limited, every bite matters.
Load your meals with:

• Fibre (vegetables, whole grains)
  
• Lean protein (grilled chicken, paneer, tofu)
  
• Healthy fats (olive oil, nuts, seeds)
  Meal ideas: Burrito bowls, lentil soup with whole grain toast, or a colourful salad with roasted veggies and protein.
  

3. Skip the snack trap

Mindless munching is the dark side of desk jobs.
It’s easy to reach for chips or sugary biscuits when you’re stressed or bored.
What helps:
Keep healthier options nearby—mixed nuts, roasted chickpeas, hummus with veggie sticks, or fresh fruit.
If you’re actually hungry between meals, go for protein-rich snacks to avoid that 3 PM slump.

4. Hydrate like it’s your job

Dehydration often shows up as hunger or fatigue.
Keep a bottle at your desk and sip regularly. Try herbal teas or water infused with lemon, mint, or cucumber to mix things up.
Aim for: At least 6–8 glasses of water daily.

5. Watch the caffeine and sugar

Yes, that third cup of coffee feels necessary—but it can backfire.
Too much caffeine or sugar can mess with your energy levels and concentration.
Stick to 1–2 cups of coffee in the morning, and reach for fruit or yogurt when you need a pick-me-up.

6. Eat mindfully, not mindlessly

Eating in front of a screen? You’re probably eating more than you need.
Try this instead:
Step away from your desk, even for five minutes. Sit down, chew slowly, and actually enjoy your food.
You’ll digest better, feel more satisfied, and avoid that “Why am I still hungry?” moment.

Bottom line: Sitting may be unavoidable, but unhealthy eating doesn’t have to be. With a few simple changes, you can support your health—even from your chair.