5 Ways To Eat Healthier At Work

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Sometimes it seems that some workplaces are cesspits of calorie-rich treats such as donuts, freshly baked cookies, small jars of candy, and of course, soft drinks and snacks are available in vending machines.

It’s easy to get bored at work and find refuge in snacking…I’ve been there!

Unfortunately, as I am pretty sure that you all know already; this is not great for your body.

Here are some simple ways to eat fewer calories in your workplace.

1. Prepare yourself some healthy snacks

If you have hollow stomach during work hours, you can create your own secret hideaway where you can stash your healthy snacks.

Use a kitchen scale to weigh portions, and prepare your own bags of snacks of 100 calories each.

Instead of filling your bags with cookies, try to fill them with healthy foods such as nuts, whole grains and dark chocolate beans.

Pistachios are a good choice because they are very low in calories. A handful of pistachios (49 pistachios) contains only 160 calories.

Researchers have found that most people only absorb about 85% of the fat in pistachios, making it an excellent source of calories, or in other words, they are not empty and have actual value to your body!

Remember to add an apple in your stash.

Apples are rich in a type of fiber called “pectin” that makes you feel full.

2. Walk during your break instead of snacking

When it’s time to take a break, some people head straight for the break room for a cup of coffee and nibble stuffed with calories snacks. Instead of joining the crowd, enjoy your break time to do a brisk exercise session around the building or outside.

Head to the stairs and climb up and down several times.

Studies have shown that people who sit for long periods of time without getting up to move have a higher risk of mortality.

Try it, if you do a brisk session, you will feel more energetic and able to face the challenges that await you during your day.

3. Choose your lunch wisely

Some offices have their own canteens which, unless you work at Google; are usually full of crap food.

It tastes like shit and is about as good for your body as well!

A good snack should include a turkey sandwich with whole-grain bread, tuna salad without mayonnaise, fresh fruit, yogurt, or low-fat cottage cheese. If you go to lunch with colleagues, browse the menu online in advance to find healthier food.

4. Eat a healthy breakfast

People who do not eat breakfast are those most likely to gain weight.

When you take a healthy breakfast, you will be less likely to overeat later in the day. So make sure your breakfast contains a source of lean protein and fiber-rich carbohydrates.

A boiled egg and a bowl of oatmeal are a good choice, as the eggs oatmeal satiating and are relatively low in calories.

5. Do not eat while you work

When you take your lunch, try not to do it while you work.

People who eat when they work or when reading or watching television usually end up eating more calories than expected.

Enjoy eating and enjoy your meal, instead of thinking all the time at work you will definitely end.


Do not let the snacks available at your fingertips in your workplace free add centimeters to your waistline. Continue to follow your healthy diet even at work. It is easy to get there with a little planning.