i've worked in a bakery before and as long as you're one of the majority who eats themselves sick within the first month and then becomes much more judicious in what you eat from where you work, you're good. first things first, know your spoons. you have to taste and nibble, so start paying attention to how much you put on that spoon to taste and nibble. yes, you may need to spend some time weighing spoons or you could also taste with measuring spoons. but get an idea of how much you taste. do you taste with half a teaspoon? is your taste two Tablespoons? it might take a few weeks to get an idea of what you think is a taste. once you do, then you just need to track how many we're talking. yes, there will be some variation. but a bead bracelet or a notepad with tick marks could be an easy way to keep count. once you know the relative size of what you're nibblling and the relative frequency, you can figure out what you want to do about it. if it's 100 cals or less, i'd say not to worry about it until the lat ten pounds or so. if you're looking at 300 or 500 cals or more, you're going to need to find a way to bring your tasting sizes down so that the total calories are manageable or you're going to have to eat very nutritious foods for the rest of your calories. again, that is ultimately determined by how often you taste and how big those tastes are.
do either of your workplaces allow you to keep your own food on premises? or allow you to use the ingredients on hand to make your own meal? some places will let you do this if you ask, in which case you have a lot more wiggle room. if you can't do this, work on doing some bulk and crockpot cooking on your days off. look at the cook once a month type recipes and make full recipes of things that freeze well, even if it is just you. you can quickly build up five or six base options in the freezer that make healthier eating grab and go. also, know what your local grocery store can do for you. they often have prechopped fruits and veggies, and my local store will steam seafood for you while you shop. having a list, mental or on paper, or the better for you grab and go options can make it easier to grab those instead. and that goes for fast food places too. wendy's has a plan baked potato, chili and a side salad. it's a little high in sodium, but it's got plenty of fiber and much less fat than the bacon cheese burger and fries. and it's no more difficult to order. even swapping fries for the baked potato will make a little difference.
-google first. ask questions later.