Optimum Office Nutrition in 8 Steps

by Lloyd Burrell

It's tricky navigating around your office some of the time, and we aren't just talking about politics. Junk food lies in wait around and in every vending machine nook, break room refrigerator and office drawer. This insidious food can take you down quickly, and it won't be pretty.

If you've taken the pathway to better office nutrition, it may seem like there are minefields of co-workers out there, ready to blow up your plans. Not really so of course, but it can be difficult to eat and stay healthy at your office. How easy is it to idly stand by a fellow staffers desk and reach into the candy bowl, or nut bowl, and grab a handful and throw them into your mouth while you're chatting? Very easy. We've got some simple tips to help you avoid all of those calorie laden temptations.

1. Say No

Say no to yourself, or even out loud, as you pass by the open pink box of chocolate-iced doughnuts on that conference table. Change your mind set. If it's there, it's your choice to eat one, or something from your own healthy baggy of snack food. Eventually, the office food will turn from the dark side and into the light, but for now, just bring your own.

2. Be Prepared

Set up your healthy food snacks into small baggies at home, and a few days in advance. Predetermine what you want and how much, and it makes it much easier to eat from than some humongous portion in a gallon bag or plastic tub. Baby carrots and other crisp veggies, dry roasted nuts and seeds, yoghurt, cheese sticks, sugar-free oatmeal cookies -- there are lots of things you can take to work.

3. Record

Write down what you eat. This may seem simple and often useless, but it helps to look at it on a Sunday. Also, notice when you get that craving for some junk food. Stress points are often triggers for us to chow down on something, and the more sugar or fat the better. Tell yourself you are living in the 21^st century and you haven't just knocked off a mammoth and want that thick and juicy 5 pound steak, like, right now.

4. Office Meal Plans

Make up a meal plan once a week. Include office snacks and allow for an occasional meal out. When eating at a restaurant you can halve your meal and take the other part home for the next day. Do that as soon as you get your food. If you are going back to the office, don't forget to refrigerate it then remember to pick it up before you leave. Five day old food with green mold on it is not pleasant to look at when you get to work at 8am.

5. Meetings

Be aware of the time if you think a meeting will run late. Eat one of your healthy baggies of snacks before you go in to the meeting. That will lessen the temptation to pig out afterwards at lunch. If allowed, take the snack into the meeting with you and munch discretely when your stomach rumbles.

6. Company Culture

Try and get your boss to start healthier food programs and offer better quality choices in vending machines and in the break room. Encourage fellow workers to bring at least semi-healthy food to any events or parties. Natural and organic food is better for you, and folks that produce that type of food usually are careful about what they put in it/how they grow it. Add fruit options to the break room or vending machine array. If food is easy to eat, people will usually choose it over a hard to get into package.

7. Camaraderie

Take someone with you if you just have to visit the vending machine nook, and take only enough change for one snack. If you do hook up with someone else in the office about food, then share tips and tricks now and then. Camaraderie is good and it can pass good knowledge along.

8. Ethos Of Sport

Create fitness challenges and sporting events. Any money raised can be donated to charity and this makes people feel good in several ways. Office-wide functions like this also make for better bonding and teamwork when at the office. It can be a bit hard sticking to eating healthy at the office. You may be pleasantly surprised at the outcome when you've tried it for a couple of weeks. As more of your co-workers try it too, life for those 8 hours at your office desk will turn out much happier. Be healthy at work.