How to Eat Well at Work

This is probably one of the things I struggle most with at work; to indulge or not to indulge? That is the question!

Healthy breakfast. Fresh granola, muesli with berries, honey

It’s almost impossible to eat healthy at work, especially if you work in an office where they constantly are having food catered in, or there’s always someones birthday, or there’s always a potluck of some sort. And in true Murphy’s Law fashion, the food in the office quadruples the moment you declare that you’re on a diet. I’ve seriously walked into the office on a Monday, after telling myself on Sunday “tomorrow I’m starting fresh!” only to be surrounded by cupcakes and donuts as soon as I walk through the door. So I’ve come up with a few tips and tricks to help eat better at work.
1. Breakfast! Eat before you leave the house!
We’ve all heard that breakfast is the most important meal of the day, and believe it or not, its still true! Breakfast sets the tone for the remainder of the day. So before you leave for work in the morning make sure to eat a protein rich breakfast. The protein will help you feel fuller throughout the day. Try to limit your carb intake. Here are some suggestions:
  • Whole wheat bagel
  • Whole wheat toast
  • Steel grain oatmeal
  • Eggs (boiled, poached, baked)
  • Breakfast smoothie with some green veggies
  • Greek yogurt
  • Fruit Cup

2. Come prepared! Bring Snacks
Bring snacks to work, healthy snacks that is. Something that’s filling and quick that you can munch on at your desk in between meetings or conference calls. This will keep your metabolism going and also prevent you from thinking you’re starving before or after lunch. Some of my favorite snacks

  • Sunflower seeds
  • Almonds
  • Dried cranberries
  • Banana
  • Apple
  • Pear
  • Sweet potato chips
  • Blueberries

3. Drink Water!
Make sure you’re drinking water throughout the day. A glass in the morning. A glass before each meal. A glass after lunch. The goal is to drink 32 ounces of water per day. Drinking water not only flushes out your system, but it also quenches your thirst, which a lot of people mistake for hunger. So make sure to have a nice sturdy cup or reusable bottle for at your desk that you can refill with water throughout the day.

4. Moderation is key!
As I mentioned, its practically impossible to avoid the temptation of catered lunches or birthday cake in the office. And you don’t want to be rude right? So you have to have some right? Of course! The trick is to just sample, have a little and walk away. Do not go back for seconds. Do not stack your plate up as if its going to be your last meal. Have a little bit of this and a little bit of that, then put the plate down and get back to work! This is going to take some serious will power, but practice makes perfect!

5. Bring your own lunch!

This is one of the tougher suggestions. I know most of us feel that we just don’t have the time to pack a lunch before work. But the key is to make it the night before and put it in the fridge. If it needs to be warmed up, make sure to use microwave-safe containers. They are so much easier to deal with. We also tend to make make better food choices when we pack our own lunches. This will definitely help you eat better, but also save a little bit of money from eating out. Just make sure you don’t forget your lunch at home! You can set a reoccurring reminder on your phone to “grab your lunch” right before you leave the house.


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