Make it Work at Work
On average, we spend about 8 hours of our day at work. That's a lot! So, give what you eat at work some careful thought.
Stress, fatigue, and hectic schedules at work can have a bad effect on your diet. With a bit of planning, you can use snacks and lunches to keep your diet on track.
10 tips to stay on track at work
Eat breakfast. A healthy breakfast will set you up for the day and stop you from becoming hungry before lunch.
Your own home-cooked food is often lower in calories and fat and cheaper than prepared foods.
Drink water. Drinking water through the day may help keep hunger pangs in check. If you have any heart problems or other health concerns, it's important to talk with you doctor about how much water you should drink daily.
Plan your snacks. Keep a healthy snack within reach, such as fruit or veggie-based treats, or homemade, plain popcorn.
When making sandwiches, choose whole grain bread. Whole grain flour has more fiber than refined white flour. This means you digest it slower, which keeps you feeling fuller, longer. This also helps avoid spikes in blood sugar levels.
Inside those sandwiches, choose lean meats, such as turkey or skinless chicken. Or, make a veggie-based sandwich with avocado.
Go "low fat." Try lower-fat mayo. Sometimes low-fat foods replace the fat with added sugars and salt, so check the label!
Snack time is a good time to eat more fruits and vegetables. You can buy pre-sliced apples and veggies or save a bit of money and prepare your own.
Choose oven-baked crackers or chips rather than fried ones.
Make soup. Vegetable-based soups are nutrient rich and filling. Make a big batch. It freezes well!
Ways to get active at work
Get off the bus a stop early.
Go for a brisk walk at lunchtime.
Take the stairs, all the time.
Leave the car behind and walk instead.
Is there someone you know at work who's also focused on losing weight?
Talk about your barriers and celebrate your success together!