BY AIYANA HAVIR
Eating healthy is a constant challenge we face in the workplace. With fast food chains encircling the building, and business luncheons beckoning appetites, it’s easy to fall victim to food loaded with calories and sugar. Here are 10 ways to improve your workplace diet:
1. Eat breakfast
Start your day out right with a balanced nutritious breakfast in the comfort of your home. Not only will this help curb hunger throughout the day, but also will lift energy and mental function.
Tip: oatmeal with fruit and nuts, or granola and fruit
2. Keep healthy snacks on hand
The bottom drawer of your desk should be reserved for snacks. By keeping healthy ready-to-go food on file, it will reduce the temptation to run to the vending machine.
Tip: trail mix, pretzels, unsweetened fruit cups, granola bars or beef jerky
3. Pack your lunch
Bringing lunch to work is the armor for battle in a workplace diet. This is more economical, controls consumption, and allows you to focus on work instead of sugar cravings.
Tip: whole wheat tortillas, low-fat veggie cream cheese, sprouts, turkey, tomatoes and celery for extra crunch
4. A healthy order
Though it’s better to bring a brown bag, sometimes eating out is unavoidable. If possible, choose a restaurant with healthier choices or research menus of restaurants around your work that cater to your diet.
Tip: order a plain salad with grilled chicken or a sandwich with extra veggies and no mayo
5. Leftovers can be awesome
Why not kill two birds with one stone? If you’re already spending the time and energy to prepare dinner at home, make enough to bring to work the next day.
Tip: Putting aside a set amount for lunch will help with portion control
6. H2O
Bring a water bottle from home and drink consistently throughout the day. This will help keep muscles healthy and prevent dehydration.
Tip: If you’re really craving a flavored drink, try adding a splash of cranberry or apple juice to your water
7. Manage caffeine intake
Coffee addicts are born in the workplace. However, the high levels of sugar, calories, and caffeine attached to it make it unhealthy if over-consumed.
Tip: Switch to green tea – it has less sugar and fewer calories, but still has plenty of caffeine
8. Little bites during the day
The more you work, the hungrier you get. Space out your meals to maintain energy levels and curb your appetite away from big meals.
Tip: Split your lunch into two sessions and a few hours apart
9. Take sunshine breaks
Instead of eating lunch at your desk, get out and take a break. Whether you take a short stroll or mingle with a coworker, give your mind rest and your body time to re-energize.
Tip: Block out at least 30 minutes in your workday to allow yourself enough time to refresh
10. Plan ahead
Planning your meals will encourage you to avoid the junk food and keep your hunger contained. Putting a plan in place also eliminates the week’s stress.
Tip: Determine how many meals and snacks you will need throughout the week and prepare enough for leftovers.
