We spoke with Ndiko Giddie – and she shares wonderful insights into how the modern working professional can get the best out of themselves through eating right. She also outlines some of the dietary challenges that are common in Botswana. Listen to her valuable advice on the YouTube link below.

For more information contact Ndiko Giddie, Registered Dietitian (thrive@omnicare), to accommodate the unique issues of individuals regarding health, nutritional needs, performance goals, physique characteristics (i.e., body size, shape, growth, and composition), practical challenges and food preferences.

Ndiko Giddie is a Registered and licensed Clinical Dietitian Health & Wellbeing Practitioner and with over 25 year’s experience. She received a BSc. Dietetics & Human Nutrition from Andrews University in Michigan, U.S.A in 1999. In her various roles she developed an aptitude for transforming workplace cultures and leadership. She is passionate about analyzing wellbeing matters and how this relates to the bottom line and developing programs that address key employee wellbeing issues while supporting and aligning to the strategy of the organization.

Balancing nutrition with a busy work schedule can be tough, but with a little planning, you can stay energized and focused throughout the day. Here are some practical nutrition tips for working professionals:

1. Start Your Day Right

  • Eat a Protein-Rich Breakfast: Eggs, Greek yogurt, protein smoothies, or overnight oats with nuts can keep you full longer.
  • Limit Sugary Foods: Avoid sugary cereals and pastries, which lead to energy crashes.

2. Plan & Prep Your Meals

  • Meal Prep on Weekends: Cook proteins, chop veggies, and portion meals to save time.
  • Pack Balanced Lunches: Include lean protein, fiber, and healthy fats (e.g., grilled chicken, quinoa, avocado, and veggies).

3. Smart Snacking

  • Healthy Options: Keep nuts, hummus with veggies, Greek yogurt, or protein bars handy.
  • Avoid Junk Food: Stay away from vending machine snacks high in sugar and unhealthy fats.

4. Stay Hydrated

  • Drink Water Regularly: Keep a reusable water bottle at your desk and aim for at least 8 cups a day.
  • Limit Caffeine & Sugary Drinks: Swap soda for sparkling water or herbal tea.

5. Make Better Food Choices at Work

  • Order Smart: Choose grilled over fried, salads with dressing on the side, and whole grains instead of white bread.
  • Watch Portion Sizes: Eat mindfully and avoid overloading on carbs during lunch to prevent afternoon sluggishness.

6. Manage Stress Eating

  • Recognize Triggers: Boredom or stress may lead to overeating—try deep breathing or a short walk instead.
  • Keep Healthy Snacks Nearby: This prevents impulse junk food choices.

7. Stay Active

  • Take Breaks: Stand up every hour, take the stairs, or go for short walks.
  • Move After Meals: A quick post-lunch walk can aid digestion and prevent energy slumps.
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