7 Tips and Tricks for Eating Healthy at the Office   

It can be easy to over indulge at the office, especially if you work in an office environment that has free snacks in the breakroom, a colleague who’s always bringing in some delicious delights to share with coworkers, or vendors bringing free food to encourage your business. Fortunately, there are some easy tricks to avoiding these food obstacles, so you can keep to healthy eating at work.

Avoid the Breakroom
Breakrooms are notorious havens for delicious treats. A box of donuts or cupcakes from the local bakery, a large bowl of holiday candy or some other delicious delight will likely be in the breakroom. If you avoid areas you’re most likely going to see and find delicious office treats, you’re less likely to snack on them.

Drink Lots of Water
This might be an easy one, but you’d be surprised to learn that the majority of people do not drink enough water each day (coffee and wine don’t count). So, head to your local target or convenience store and pick out a new water bottle. Be sure to be mindful of size and the spout. If you attend frequent meetings around the office, you’ll want something that’s easily carried (S’well, S’ip or CamelBak) or if you have a preference for straws there are options with built in straws (sipper & water cup). Drinking water throughout the day is not only healthy for you, but it will also help you to avoid eating unnecessary snacks. Don’t forget to take your water bottle home and wash it in the dishwasher when you can.

Bring Healthy Snacks
One of the easiest ways to avoid unhealthy snacks is to bring your own healthy snacks. Fruit is always a great option, consider slicing some apples and putting them into a little bag for a mid-afternoon snack. Grapes, berries, and dried fruits are also easy and delicious for office treats (Make sure your dried fruit doesn’t have added sugar). If protein tends to give you an added energy boost for the mid-afternoon lull, consider a handful of nuts, like almonds, as a healthy treat. Try to avoid stopping by the vending machine for a quick snack… instead make a quick trip to the store to pick-up some healthy alternatives that you can bring daily to work or keep at your desk when you need a little something to nibble on.

Order Half Sizes at Lunch
Heading to lunch with your team or fellow co-workers might be your daily ritual, but it’s easy to over eat at your local lunch spot. The items on the lunch menu, although typically smaller than the dinner portion, can still be too large of a portion size and too much food that will slow you down for the rest of the day. Ask the waiter if the lunch portion comes in half sizes. Most of the time you can order a half of sandwich, half-salad, or half of a taco plate. Or even consider getting something a la carte (no added sides). Also, be mindful of cheese and fried options. Asking for no cheese or grilled instead of fried will ensure a healthier meal.

Pre-Plan for a Work Dinner
Many professions require you to wine and dine clients or be wined and dined by vendors and partners. Multiple work dinners every week can add serious calories to your weekly diet and pack on the weight, so be sure to pre-plan. Look at the menu ahead of time (online) and see what healthy options they have (grilled chicken, steamed vegetables, fresh seafood, etc.). Having an idea of what you’re going to order before you arrive will help you from cheating on your healthy diet. It will also give you time to suggest another restaurant if there aren’t any options that look healthy and delicious.

Be Careful on Business Trips
It can be easy to over indulge on business trips, because you’re eating  out for every meal and you’ll of course want to taste the local flavors, so just be careful on when and how you intake your calories. If you’re going to try a local delicacy for lunch (a cheesesteak in Philadelphia perhaps?) consider having it early in the day and eating something light for dinner and breakfast. Also, exercise will definitely help burn the extra calories you might consume on a business trip. So if you’re not a fan of gyms, get out and see the town.

Walk or Take the Stairs
Try to get up and walk as much as you can during the day. Not only is it good for your blood flow and energy level, but walking over to your co-workers desk instead of calling them or walking across the street to the conference room instead of calling in, is good exercise and helps curb your appetite. If you wear a Fitbit or step tracker, you already know how much exercise you can work into a busy day, just by getting up and talking to people face-ti-face. Also, try to always take the stairs instead of the elevator. Unless you’re going up multiple flights (4+ flights)… the elevator might be the smarter choice.

Eating healthy at work is a long-term activity. It will likely take some practice, and you’ll surely have some indulgences along the way, but if in the long run you stick to healthy eating practices, you’ll be able to maintain a long-term healthy eating habit, even when work gets busy and stressful.