Most of our time spent away from home is spent at the office. Maintaining a healthy diet, or losing weight, can be quite the challenge when you spend an average of 40 hours away from your own kitchen. Managing balanced meals and snacks, even beverages, can be achieved during your workweek by following these 5 healthy eating tips at the office.
#1 - It All Starts the Night Before
Getting a good night's sleep will help you feel more refreshed and energized the next morning. You will be less likely to reach for the quick fix, both at home and at the office. This discipline in physical and mental rest is one of the most important strategies to eating well, performing better at work and feeling your best.
#2 - Break the Fast
Breakfast is your most important meal of the day. I know you've heard this before. It's highly likely your dinner is consumed prior to 10 p.m., which means you are fasting a good 8-10 hours. Breakfast, or breaking the fast, is a great opportunity to pump some protein-dense foods, like eggs, turkey bacon, or turkey sausage into your body. This is preferred over the carb-heavy breads, cereals, etc. as protein satiates you and will help you feel more satisfied, and experience fewer cravings during your workday. Don't forget to hydrate with 8-16 oz. of water before you head out.
#3 - Pack for Performance
Now you are off to work, satisfied from a healthy breakfast to get you started on your day. You've got a cooler in tow, or lunch bag filled with your water, prepared snacks and lunch to get you through the day. You see, what you have done is spent 30 minutes planning and preparing the week's meals and are now equipped to stay on track while at the office. You have packed your protein bars, protein shakes, boiled eggs, nuts and seeds, dried fruit, or beef jerky. Maybe you have lunchmeat alone or in a low-carb pita. Is diced chicken or tuna salad your thing? Whatever you choose, look for high protein and healthy fat options to keep that hunger sensation at bay. And don't forget to factor in those late nights by packing an extra snack to tide you over until dinner at home.
#4 - Plan for Meetings
Meetings are a necessary part of a business. If you are one of the lucky ones who attend them, you realize how draining they can be at times. Fueling up with balanced meals and snacks prior to the meeting will get you through to the other side. If you are at a lunch or dinner meeting, I suggest the following when ordering: fresh fruit, simply prepared appetizers and entrees that provide lean protein and fresh produce, sandwiches, wraps and salads with dressing on the side. And drink coffee, tea or water while avoiding the sugary beverages. Stay away from the pretzels, chips, and baked goods often found on the tables in meetings and conferences.
#5 - Get Moving
Get up and move, especially if your job entails sitting at a desk most of the day. Take the stairs, instead of the elevator. Go outside and get some fresh air. If there is a park nearby, plan ahead and bring your running shoes, and go for a 15-20 minute walk.The office is an extension of your home. You can stay on track and maintain a healthy lifestyle by preparing your meals and snacks at the office the same way you would at home. It just takes a little planning and discipline.
