Working Healthy

by Brooke on September 16, 2014

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Dreading going into the office on Monday isn’t always about work.  For those individuals trying to watch their waistline and/or eat healthy, trying to avoid all of the donuts, cookies, birthday cakes, and other treats that are constantly starring you in the face can be quite a challenge.  Deadlines, co-workers, and long hours can also play a role in the desire to reach for unhealthy choices at work.  Follow these tips and learn how to eat healthy at work.


The basic fluid recommendation according to the Dietary Reference Intakes (DRI) for men and women is 3.7 liters per day and 2.7 liters per day, respectively.  Drinking a glass of water every 30-60 minutes at work can help keep you feeling full and less likely to grab those unhealthy food choices around the office.  It can also be a great way to figure out if you are actually hunger or just thirsty.  Our body’s signal for thirst can often get misinterpreted for hunger.  So, if you feel hungry at work drink 8-16 ounces of water first.


Everyone has heard the old saying that, “breakfast is the most important meal of the day.”  Yet, many working Americans still miss it!  Skipping breakfast is going to slow down your metabolism and may lead to overindulging in the break room later.


Packing a lunch for work everyday can be a challenge, when trying to balance work and home life.  However, bringing a lunch to work gives you control and allows you to make healthier choices.  Most individuals do eat healthier when they bring their lunch to work.  Want to start simple?  Start green.  Fill most of your lunch bag, brown bag, or cooler with vegetables.  If half of your meal is vegetables, not only will you be reaping the benefits from all those vitamins and minerals but you will also be consuming a ton of fiber.  Consuming fiber from fruits, vegetables, and whole grains during lunch is a great way to fill you up and keep you full!


Stop.  There are way too many parties at work to “always” have a piece of cake at and all those sweets can be detrimental to your healthy eating goals.  Try celebrating with your co-workers without out grabbing a treat at every occasion.


Consuming small, frequent meals and snacks throughout the day will keep you alert and energized. The KEY to eating healthy snacks is to PLAN AHEAD!  Pack them the night before, have an extra supply at your desk, and pack any food that needs to stay cold in a travel cooler or lunch bag.  It is also important to have a water bottle at hand throughout the day to stay hydrated!

Snacks on-the-go:

  • 1 low-fat or skim string cheese stick
  • 1 mini whole wheat bagel with 1 Tbs. of peanut butter
  • Homemade trail mix: ¼ cup unsalted nuts, ¼ cup dried fruit, 1 cup dry cereal
  • Plastic bag filled with carrot sticks and sugar snap peas
  • Dried vegetables (ie kale chips, green beans)
  • Granola bar – Look for a bar that is:
    • Between 100-140 calories
    • Less that 6 grams of sugar
    • BONUS:  Equal to or greater than 2 grams of fiber 

At your desk:

  • 6 oz. light, fat free yogurt
  • ½ cup celery sticks with 1 Tbs. of peanut butter
  • 1 whole fruit (size of your fist)
  • Plastic bag filled with carrot sticks and cherry tomatoes
  • Snack bag filled with ¼ cup dry unsalted walnuts or almonds


(Cartoon source)

{ 2 comments… read them below or add one }

Cindy Gay September 16, 2014 at 9:14 am

Especially love “stop celebrating at work” (not celebrating with cake). All the tips are good ones!


Brooke September 16, 2014 at 12:03 pm

Thanks for leaving a comment Cindy! I agree. We need to start celebrating with balloons, gift cards, or nail polish changes over lunch instead of having cake every time.


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