Did you know that almost 70% of an employee’s calories come from junk food when they eat at work? Eating healthy at work can be a challenge.

Workplace vending machines are often stocked with unhealthy food. Company cafeterias often offer selections that are fried or sugary. Workers commonly bring in candy or other snacks that are available to their coworkers. This gives employees easy access to fattening food.

Eating unhealthy, when coupled with sitting continuously for extended periods of the day, can wreak havoc on your body. A significant lifestyle change is needed to prevent the onset of diseases.

Five steps to eating healthy

1. Eat a full breakfast

Want to eat healthy when at work? Follow these office tips:

Remember the adage “Breakfast like a king, lunch like a prince and dinner like a pauper”? Well, live by this rule. Eating a full & balanced breakfast before you go to work, can prevent your feeling hungry during the day.

Don’t skip breakfast and remember to include fruits and fibers in your meal.

2. Carry healthy snacks

Snacks like nuts, raisins, oatmeal cookies, and cut fruits are excellent options to stave off the hunger pangs before lunch. When you carry these snacks with you, there is a lower chance of your succumbing to the temptation of a doughnut at work.

Keep your snack box on your desk, within sight, so you’re constantly reminded not to binge on unhealthy things. Have your snacks once during the midmorning and once in the evening.

3. Portion your lunch

How much you eat is as important as what you eat. Especially when you’re going to go back and sit down at your desk after lunch.

Nutritionists advise that the ideal lunch portion should include 1½ – 2½ cups of fruit, 2½ – 3½ cups of vegetables, 6-10 ounces of grain (of which ½ is from whole grains), 10-20 grams of protein and 45-60 grams of carbohydrates. 

If you eat at your desk be careful that your work does not distract you and prevent you from exercising portion control.

4. Drink lots of water

Water is essential for you to stay healthy. Remember to drink at least eight 8-ounce glasses (about 2 liters) of water every day. Water is also an excellent anti-snacking tool. Drinking a lot of water can fill you up very quickly and prevent you from unnecessy snacking.

5. Plan your meals in advance

Finally, plan your week’s meals in advance. Think about when you’ll be able to bring food from home and when you need to eat out. Whether you bring your lunch or dine out, plan in advance what you’ll eat and how much. This kind of pre-planning will give you the discipline to stick to healthy meals. 

Following these tips will help you to eat healthy at work. You might also like our article Wellness Tips for Office Workers.