Subscribe6 Quick Ways to Eat Healthier at Work
Are your ambitious resolutions overwhelming you? Do you have no idea where to begin?
Grab a sheet of paper and jot down three changes you’re going to make this week to improve your eating and exercising habits whilst at work. If you’re stuck, here’s some to pick from. They won’t take more than ten minutes each – so no excuses!
- Buy five pieces of fruit at the start of the week – bananas, apples, satsumas – whatever takes your fancy! Keep them on your desk and eat one each day.
- Set your alarm ten minutes earlier than usual and use the extra time to make a packed lunch. Include whole grains, lean protein and vegetables. It needn’t be complicated: how about a ham and lettuce sandwich on wholemeal bread, with a handful of cherry tomatoes on the side?
- Keep a water bottle on your desk. We all know we should drink more water, but it’s easy to get absorbed in work. Take regular sips – staying hydrated will help you concentrate, and ensure you don’t mistake mild thirst for hunger pangs.
- Escape the office at lunch time. Go for a brisk walk, or ask your nearest gym for a free day pass and check out their facilities. How about inviting a colleague to join you? If you really can’t get out, make some time before or after work to exercise – cycle or walk to work, if you can.
- Cut down on caffeine. Switch one of your daily cups of coffee to a herbal tea. Alternatively, drink decaf (just don’t leave it near the communal kettle or your confused, sleepy colleagues won’t thank you…)
- Ban the biscuits. Do you work in an office where there’s a communal biscuit tin – or where colleagues are constantly bringing in cakes to celebrate birthdays? Buy a box of low-fat cereal bars, keep them in your desk drawer, and munch on one of those instead when you hear the biscuit tin calling your name.
What are you going to change this week?
More like this in Health · Jan 16, 2008
I always tell my clients to keep mixed nuts at the table. Better to fill up on high protein/high vitamin foods like this then Coke and fast food.
Also "eat breakfast". So many times I skip breakfast I am down at the local cafe before hitting the office.
RT
ReplyThese are great tips. I do keep a water bottle at my desk and I try to take brisk walks during lunch.
ReplyGreat tips, I think setting goals each week and writing things down is a good way to break some bad habits. I started a journal this week and it really keeps me accountable. Its amazing how much you can eat w/o even realizing it. I find drinking lots of water really helps too and keeps down the cravings.
ReplyGreat tips! Another good one that I've found to be useful: Chew gum to keep your mouth busy...it keeps your teeth clean and it helps prevent you from grabbing candy from candy dishes and snacks and stuff.
ReplyI really like #1. Buying fruits for the whole week in advance and eating at least one each day is pretty nice idea. Btw. I always forget to eat while at work. So I set an alarm every 2 or so hours ;-).
Replywell for this year i've decided to ditch chocolate for cherries :) and to snack more daily. i've noticed that while snacking during the day on whole grains and fruit that after dinner, i dont crave sweets- maybe its a bloodsugar thing?
ReplyI've always packed a lunch to take with me to work, not only is it more cost effective but I make sure I pack plenty of healthy snacks that I can eat through out the day. I also don't keep cash on hand so when my coworkers go out to lunch I'm not tempted to go with them or ask them to pick something up for me. I keep track of what I eat during the day since I'm on weight watchers and I know that when I get close to a certain # of points I need to switch to drinking water or something because I won't have any points left for dinner.
ReplyI work in an office with a FULL working kitchen. Hot lunches are provided. Cappuccino machines. There's also continental breakfast in the morning. And bins full of cookies and junk food. Oh, did I mention it's all free???
But there is also a big salad bar, and a couple times a week they have a "Weight Watchers" entree with the points listed, and they are trying to have more healthy options. Still, when you're feeling low, it's hard to resist the temptation and not dive into the ice cream freezers.
ReplyThese are some great tips. I always try to bring little snack foods during the day. When I bring them with me from home it is usually easier to bring healthy snacks. I like to bring like you said a piece of fruit, a small bag of mini carrots or a granola bar. It really helps to just nibble a little bit on some fruit or veggies every couple hours instead of pigging out on a huge high calorie lunch and then sitting there like a lump the rest of the day.
I'm finding eating a bunch of small snacks throughout the day has really helped maintain my energy level throughout the day, and kept me from that uncomfortable bloating feeling I used to get after lunch. Great article and good tips!
ReplyThanks for all your comments and great ideas!
Charity -- I wish I worked in your office! :-) Free food is an awful temptation, I'm not sure I have many good tips on dealing with it.
Having said that, I've got a work meeting next Tues where a buffet lunch'll be provided, so I may well put some tips up on my site, TheOfficeDiet about coping with that. (Won't put a link here as it seems really spammy, but you can check it out by clicking on my name or on the link at the bottom of my article above.)
Don -- great points. Do you find you get sleepy after a big lunch? I always used to -- and dozing off at the desk never gives a good impression...
ReplyI bring a sliced apple every day. I have a bit with lunch and then finish it later as an afternoon snack.
ReplyI agree, these are all really helpful suggestions!
I guess the bottom line is planning and thinking ahead... something I always wish I'd done after the fact. Goodies on offer are so much more tempting if you haven't brought your own healthy snacks.
ReplyIt's so much better to have your own fruit then fret about junk at work!
ReplyFor #3- Nalgenes! I have a 32 oz one I keep at my desk and drink from throughout the day. Usually I end up drinking 8 or 12 cups of water at work.
ReplyAlso: tea is great, especially if you want a little flavor but aren't really hungry.
My problem at work is all the cakes, candies, and bagels constantly offered. I’ve always kept healthy snacks with me, but I never think of them in the presence of sweets.
ReplyOh :) eat at work - just coffee with sugar and sugar.
ReplySplenda instead of sugar or honey.
ReplyI've noticed when there are bagels or donuts or muffins available at work, the thinner girls get plastic knives and whittle little pieces off each one for "just a taste" while some of us not only take a whole one, we squirrel another one away under a napkin or in our purse for later. We need to stop this!
ReplyI've noticed that tips for eating healthier at work always assume you have an office job with a desk. I keep waiting on some helpful tips for those of us who work retail and are lucky if we get a whole 15 minutes to have lunch.
A lot of them still apply, but still....
ReplySlow changes stick better than numerous drastic ones all at the same time.
ReplyAt work, keep nuts and dark chocolate handy. This is a very satisfying combination, both tasty, filling and healthy that will help you turn down unhealthy treats.
Get rid of all unhealthy snacks at home and replace with healthy ones, such as frozen fruits bars, fresh fruit, nuts and low cal yogurt.
I love this post so.
ReplyI think a tip further to the 5 pieces of fruit is to actually stock your desk with healthy snacks and if possible even store additional snacks in the fridge. It is often way to easy to just go to a vending machine and grab a bag of chips and a can of pop for your lunch.
Reply