Top 10 Tips for Healthy Eating at Work

By Joy Musselman

Here are ten great tips on how you can eat healthier while at work.

10 tips for healthy eating at work
  1. Choose a better beverage. Sip on water throughout the day. If you like flavor, add some fresh fruit to your water – berries and citrus fruits are especially flavorful.
  2. Bring food from home more often. Not only will you save money, but home-prepared meals and snacks are generally healthier than fast food or vending machine options.
  3. Watch out for candy jars. It’s easy to grab a treat every time you walk past the candy jar but even small amounts can add up to big calories over the course of a day.
  4. Keep smart snacks handy. Look for foods that are nutritious but also help to stave off hunger. Some ideas are fresh fruit, baby carrots, low-fat popcorn, whole-wheat mini bagel, yogurt, string cheese, and beef jerky.
  5. Use caution with catered meetings. Often, the food provided at work meetings is high in sugar and fat. Foods like cookies, Danishes, and soda can quickly derail your healthy eating habits. Skip unnecessary snacks, sip on water, and choose fruit for dessert at meals.
  6. Take time for lunch. Americans are notorious for working through lunch. However, skipping meals can lead to overeating later in the day. Take time to eat a sensible meal and limit working while you eat so that you can enjoy the experience.
  7. Keep food safe. If you bring perishable items, keep them refrigerated or cool in an insulated lunch tote with ice packs. Never pack both hot and cold food items in the same lunch tote.
  8. Watch out for emotional eating. Work can be taxing. Recognize when you are eating because of stress, frustration, or lack of sleep and find better ways to cope.
  9. Balance eating with exercise. Find time in your day for regular movement. Get up and stretch, take a walk on your break, and use the stairs.
  10. Get support for healthier eating. Co-workers can be a great option to provide the support you need to stay on track with your healthy eating habits. Participate in your employee wellness program together or start a healthy workplace initiative of your own.