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Eating Healthier at the Office

10 Ways to Make Your Workplace Work for Your Diet


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  • Being self employed with DH is both a blessing and a challenge. He is my worst nemesis. I keep healthy lunch makings in our office refrig, I have a toaster and microwave and do my best to keep us out of fast food and restaurants at lunch. However, he gets tired of healthy foods and encourages me to go out to eat. I'm always relieved when he has a lunch meeting I'm not going to or one of his buddies takes him to lunch. However, exercise is almost nil at this office, There's only about 900 sq ft in the whole office. When the weather permits I try to go out and walk. As with lunch when he goes to a meeting without me, I jump at the chance to go for a walk at lunch since we are right dowtown and are in a really small community.
  • Good advice! I pack my lunch and snacks each day. I don't get into any trouble with bad eating habits until I walk in my front door very hungry! HELP!!
    It's amazing what a difference there can be among workplaces. My last job before retirement was with a tech company in Denver, a city that is (relatively speaking) a very lean and health-minded place. Many of my co-workers were runners and ski buffs who worked out regularly and ate in a sane fashion.

    I now do volunteer work here in the Florida Panhandle. Eight out of ten of the salaried employees around me are overweight and sedentary. The break room is a nightmare of take out food and junk snacks. (Ironically, this is a healthcare facility.) Oddly enough, these unhealthy folks, most of whom are 20 to 40 years younger than I, have inspired me in a negative way. Watching them devour Southern Fried Everything has helped me lose the 20 pounds that had crept on in retirement. Go figure.
  • At work, I was not tempted but at home is another story!
  • Good suggestions. I wouldn't tell everyone I was on a diet since some people take it as a challenge to test you. I just say No thanks, and take my own snacks where ever I go.
    I've never had a desk or worked in an office, but I would take my lunch if I did. I like fruit and nuts for snacks. You need protein to stabilize your blood sugar though. Small piece of cheese, a few nuts. Carbs just make you hungry in a short time if eaten alone.
    Where ever I go I take water and some nuts and/or an apple, cheese crackers. That way I won't be tempted to get junk food.
  • Some good suggestions, but I personally don't think suggestion number 2 is a good one. Announcing your intentions to the office is what dieters do, and dieting is a temporary mentality. Success is about your lifestyle, not your diet. How many times do you have other people in your office come and tell you they're making a lifestyle change? How many people at your office would you WANT to come to you to tell you about a lifestyle change (think about that one). Your lifestyle is personal, your commitment to changing it is personal - your support group is not a business matter.
  • While my company is wonderful about supporting healthy nutrition and fitness, there are still ample opportunities to to create havoc on my health goals at work. I plan ahead, eat six small meals per day (so I am never hungry) and I am prepared for the unexpected...for example, I sometimes have to unexpectedly stay late. So I keep some raw almonds and fruit cups handy. I also keep some Quaker Real Medleys around. Peanut butter is another good option (just use portion control). I am confronted with donuts and bagels all of the time but I try to be I hungry? What will this do to my calorie counts for the day as a whole...most of the time I realize that I don't want the food.
  • Scheduling H2O breaks is an interesting idea. I keep a big bottle of water on my desk but I am erratic in drinking it.
  • Plan ahead: bring your lunch. If possible snack every few hours on fruit or steamed veggies.
    Try not to let yourself get so hungry that you will eat anything that does not move!

    And never forget to have breakfast. Ideally do not eat at your desk but instead find a quite place where you will not be distracted but can focus on your food and the nourishing benefits it is providing.
  • The library where I work has a cafe connected to it. It's maddening to sit at the desk and have the smell of brownies and scones wafting toward me all day. I do need to start packing snacks so I can resist the temptation of the cafe!

    (Not to mention making use of the coffee maker in the break room for my caffeine!)
  • This is a really good list! I just started a new job and I've been great about bringing my own food (weekend cooking, full freezer) and have only succumbed to Friday treats in the kitchen once. I keep picturing the treats as picked-over and germy, and except for the white chocolate last Friday, It has worked. AND thankfully for me the soda and junk are on a completely different floor.

    I've been really worried about starting a new job and restarting some old, bad behaviors. I'd love to read more articles like this!
  • This article is good timing for me. I'm starting a new job this week so I can establish good habits right from the beginning!
  • Since I work with very young children all day, and for the last 23 years, some of these words are very foreign to me.
    Structure? Desk? Break? Candy dish? Vending Machine? Lunch at a resturant?
    Very good article. Yes we eat healthy 90 % of the time, but I do eat a Birthday Cupcake with the Birthday Child and bake cookies while reading "If you Give a Mouse a Cookie"
  • I write "Not for Nancy" on a post-it note & place it on the goodies...
    Seems to work ... for now ...
  • I bring oatmeal for the morning and fruit for snacks, but take advantage of my company's awesome salad bar for lunch. Not cheap but helps with time management.

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