The above is a case not uncommon amongst many individuals in workplaces across America. The temptations of treats and other pressures cause many to slip from their goals to eat healthy. In fact, the workplace is one of the leading causes for individuals to gain weight due to the poor choices they make in terms of eating choices.
What can you do to eat healthy at work?
I'll tackle this question from the perspective of meals and snacks.
Breakfast:
- Start the day with a well balanced breakfast. Research shows that people who eat a morning meal actually consume fewer calories throughout the day. Being really hungry at lunch can cause you to not think straight and indulge.
- Bring your own box of instant oatmeal, cereal, or other whole grain, high fiber breakfast food.
- High fiber, high protein choices will keep you feeling fuller longer and help you resist the temptations surrounding you.
Snacks:
- Bring healthy, yet delicious, snacks to the workplace.
- Examples include: fruits (like bananas, oranges, and apples), yogurt, cereal/granola bars, almonds, string cheese, baby carrots, or other low-fat snacks.
Lunch:
- Pack leftovers from dinner for lunch the next day.
- Pack a sandwich with lean meats, meat alternatives, low-fat cheese, and plenty of greens.
- Learn how to make a simple, low-fat soup, such as one packed with fresh veggies and beans.
Yeah, yeah, but what about the offer to eat out? I don't want to seem boring and not eat out with co-workers!
I hear you and I know it's not easy saying 'no' to the offer to eat out. So, if you really don't want to feel bad for rejecting an invitation to eat out, or at your work cafeteria, here are some tips to follow:
- If you know where you're going to eat, research menu options before hand.
- Most restaurants publish nutritional information. Pay close attention to total fat, saturated fat, sodium, and cholesterol counts.
- Most restaurants designate healthy items with a special color, symbol, or other instrument. Take advantage of this.
- You don't have to eat the entire portion - restaurants are notorious for creating titanic portions today. Pack half of the portion for a tasty dinner or next day lunch option.
- You have the power to refuse dessert - but if you can't resist - pick fruit or another low calorie, sweet option. Avoid artificially sweetened desserts as these are loaded with chemicals.
What about office parties? The cake looks yummy!!!
Yes I know the cake looks delicious! When changing your eating habits to eat healthy it's hard to resist the temptations of desserts like cake. But we don't want to be the person who rejects these invitations.
So I'm not advocating you to avoid these parties, stand-ups, or other forms of recognition with food involved.
If you have to eat cake, eat a little bit. It would be ideal if you could avoid it altogether, but in my opinion it's better to eat a little than splurge and eat the entire cake! Plus, it will satisfy that craving you have for your sweet tooth.
What else?
Finally, it'll be easier for you if you let your co-workers know your goals and decisions so they can respect why you're choosing to eat healthy.
Remember Mahatma Gandhi wrote “We must become the change we want to see.” If you start the journey to eating healthy at work, others will be inspired to at least respect your decision.
I've been in your shoes, believe me, it's not easy losing and maintaining weight while eating healthy in an environment where temptations and treats are readily available. If I can do it, so can you!
For more tips, refer to the further reading section.
Please don't hesitate to contact me if you have ANY questions!
Thanks for reading! :-)
Asif A. Fasih
asiffasih@hotmail.com
Further Reading:
So I'm not advocating you to avoid these parties, stand-ups, or other forms of recognition with food involved.
If you have to eat cake, eat a little bit. It would be ideal if you could avoid it altogether, but in my opinion it's better to eat a little than splurge and eat the entire cake! Plus, it will satisfy that craving you have for your sweet tooth.
What else?
- Get an accountability partner, preferably a co-worker who understands your goals and is determined to live a healthy lifestyle.
- Don't feel that you have to buy girl scout cookies, or other treats that co-workers are selling. Make the monetary contribution but skip the treats. If you can't resist - let your co-workers share them amongst each other.
- Remember why you're wanting to eat healthy. To lose a few pounds? Improve health? Whatever the reason, constantly remember why you're doing what you're doing.
Finally, it'll be easier for you if you let your co-workers know your goals and decisions so they can respect why you're choosing to eat healthy.
Remember Mahatma Gandhi wrote “We must become the change we want to see.” If you start the journey to eating healthy at work, others will be inspired to at least respect your decision.
I've been in your shoes, believe me, it's not easy losing and maintaining weight while eating healthy in an environment where temptations and treats are readily available. If I can do it, so can you!
For more tips, refer to the further reading section.
Please don't hesitate to contact me if you have ANY questions!
Thanks for reading! :-)
Asif A. Fasih
asiffasih@hotmail.com
Further Reading:
- http://www.thedailymind.com/how-to/how-to-eat-cheap-and-healthy-at-work-everyday/
- http://www.goldsgym.com/healthy/newsletter/2009-10/eat-healthy-at-work
- http://diabetes.about.com/od/nutrition/qt/diet_tactics.htm
- http://www.peoplejam.com/blog/8430/8-tips-eating-healthy-work
