by Kristin Schaaf

Created on: May 26, 2010

As you stare at your computer screen, your eyes begin to glaze over and the words start to jumble together, incomprehensibly forming blurry chaos. It’s time for a break from work.

You head to the break room, coffee cup in hand, and notice a tray of cookies on the counter. Mindlessly, you grab two and return to your desk, confident the caffeine and sugar high will give you the needed adrenaline to push through the afternoon. In the back of your mind, you know you’ll regret it when you struggle to zip up your pants tomorrow morning.

Eating healthy at work is a continual struggle, with temptation lurking around every corner. Whether it’s the sweet co-worker bringing in sweets for everyone to enjoy, attending breakfast meetings with Mr. Donut and his friends, or going to luncheons at Carb City, there is always an opportunity to splurge on food. But making healthy choices at work is easier than you think. If you’re looking to make some changes, there are some simple ways you can eat healthily at work.

1. Brown bag it. Take yourself back to the days of elementary school. Planning your meals ahead is one of the best ways to ensure healthy eating. Try to incorporate proteins and carbohydrates, which will give you the energy boost you need and help you feel full longer. Try a turkey or chicken sandwich on whole-wheat bread with a side of fresh fruit.

2. Bring snacks. Rather than waiting for Sweet Susie to bring in her brownies, fill your desk with a stash of snacks, like granola bars or 100-calorie snack packs. For even healthier options, bring fresh veggies like baby carrots or celery, a Tupperware container of cottage cheese, or frozen grapes for a refreshing treat. Make sure to portion your snacks so you’re not consuming food mindlessly.

3. Start the day off right. Eat a high-fiber and protein-rich breakfast, like egg whites on an English muffin, or a bowl of oatmeal. This will give you the jump-start you need to get your day off on the right foot. In fact, studies show that eating a healthier breakfast helps you curb cravings and eat healthier throughout the day. Eating a high-fat, sugary breakfast, or even worse, no breakfast at all, will send you on a crash course for the rest of the day. If you’re in a hurry and need to eat on the go, try a whole wheat bagel or oatmeal bar.

4. Don’t drink your calories for the day. So many calories are packed into lattes, fruit smoothies and sodas – enough to constitute a snack or small meal. Be careful what you reach for. Often times, you get sleepy because you are lacking hydration. Instead of reaching for the coffee or soda, try drinking a couple glasses of water. If you’re still struggling to keep your eyes open, allow yourself one cup of coffee in the morning and another in the afternoon.

5. Indulge, but don’t over-indulge. Potlucks and buffets can be your worst enemy, especially if you’re a grazer or truly take advantage of all-you-can-eat buffets. Let yourself enjoy some indulgences every now and then; just don’t feel like you have to fill your plate with every option at the buffet. Pick and choose what looks good. Food is meant to be enjoyed, and giving yourself small opportunities every now and then will help curb your desire to go up for thirds and fourths.

Just remember that you have the power to bring healthy choices to work with you, and all of that stems from how you start your day. You may not be able to avoid the donut breakfasts, buffet luncheons or sweet Susies, but you can say “no thanks” or choose healthier options that will help you zip up your pants tomorrow.

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