We spend about a third of our day at work – that’s a lot of hours! All those long days can mean you come up against some big food challenges.
Workload, stress and tiredness alone can be enough to make some unwise food choices but when there’s also treats left out in the break room, well that’s a dangerous combination, which can easily derail even the best of our intentions. It’s not just office workers I’m talking about either! I’ve worked in various environments, and have found myself in very tempting situations in ALL of them!
Tips to help you avoid the workplace diet traps:
Eat breakfast. A healthy breakfast will set you up so when it comes to 11 o’clock you aren’t reaching for the dozen donuts. Not hungry in the morning? Not a problem! There are plenty of easy recipes to make as a grab and go option so when your stomach starts to wake up you’re prepared. (My favourite will always be my overnight oats).
Drink water. Having regular drinks of water can help keep hunger pangs in check but be sure you’re sipping and not chugging it to let your body efficiently process the fluid without the constant bathroom breaks!
Plan your snacks! Here’s a big one. Most people might bring lunch with them but forget the snacks so when cravings hit or tiredness strikes reaching for the biscuit jar can be so easy! If you’re a picker try to pick low calorie foods you can eat a high volume of… things like carrots, cucumber and pepper sticks are great, If you want a more sweet kick try sugar free jelly or a citrusy fruit.
Switch to wholegrain. With a higher fibre content, wholegrain bread is much more filling! Next time you’re buying the bread for your work sandwich try the whole meal loaf, pita or bagel as an alternative.
Try light sauces and spreads. Think about the tuna sandwich you might make, that dollup of mayo is about 80% fat which can make what would be a well balanced lunch into a rather unbalanced one. Try low fat mayo and other sauces, switch to reduced hummus and go for lighter dressings.
Swap the crisps! For such a small bag crisps can be surprisingly high in calories. If you really want a bag with your sandwich try oven baked, air fried or alternatives like light popcorn or rice cakes.
Pick leaner options. If you’re a meat eater, instead of fatty choices like sausage, bacon or beef go for lean fillings like turkey or chicken, tuna or eggs.
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Extra tips for those of you with an office job!
GET THOSE STEPS IN…
Go for a walk at lunch time
Pick the stairs over the lift!
Get off the bus a stop early OR park your car a little further
