Bring a Water Bottle to Stay Hydrated and Tea for Energy.Increased water consumption has been linked to weight loss as well as overall improved bodily functions. If your office has a filtered water system for cold and hot water, then all you need is to bring your own water bottle to fill throughout the day. Get cold in the office? Keep a mug at the office and your own box of tea.
Green tea is a great alternative to coffee for energy or a warm drink. In addition, it packs antioxidants and compounds that are linked to cancer prevention and weight loss. Herbal teas are also a way to stay hydrated and experiment with different tastes or supplements. Even if your office doesn’t have a filtered water system, you can use the microwave to heat tea, and bring a filtered water pitcher for the office fridge.
Plan Ahead for Snacks and Meals If you don’t have time to pack snacks on your way out the door every day, keep a staple of healthy snacks in the office. Lighter snack foods can include a handful of nuts (preferably almonds or walnuts for the most nutrients) and a handful of dried fruit. Healthier granola bars or protein bars can work as well. Just make sure that you read the nutrition label. Look for fiber, protein, and whole grains in the bars that you choose for optimum nutrition.
Storage-friendly heartier options include whole grain English muffins or bread that can be stored in the office freezer, whole grain crackers, and peanut butter and jelly. Again, make the most of your back-up foods and snacks. Look for peanut butters that are lower in sugar or sugar free and jellies that are made from 100% fruit.
Plan Balanced Meals.When you do have tme to plan ahead, try to make meals that contain lean protein, healthy fats (olive or canola oil, nut-based fats) and healthy carbohydrates (whole grains, fruit, and vegetables). Consider a spinach salad with low-fat dressing and grilled chicken, or a turkey sandwich on whole grain bread with a piece of fruit or cut veggies on the side.
Plan Ahead Even for Your Sweet Tooth. Many people need to munch on a little sugar during the day to end a meal or to give their mood a little boost. Consider keeping pudding cups in the office refrigerator. They are a lower calorie-low fat snack that can still be satisfying. A small amount of dark chocolate delivers antioxidants as well as a mood boost.
Many snack manufacturers are also selling their most popular products in 100-calorie packages now. Although too much reliance on packaged foods can have a negative health impact because of the additives and lack of nutrients in these foods, in moderation these snacks may help one monitor caloric intake and avoid binge eating.
Beat the Challenges of the Daily Grind.The stress of work, home life, and daily time constraints can make healthy eating seem impossible and add even more frustration to the workday. However, a little planning and a little resourcefulness in the office environment can turn your energy around and give you a reason to feel good about what you’re putting into your body every day.
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