By Theresa Stahl, RD, LDN 

Q: How can I stay away from the office candy jar, vending machines, and other workplace temptations?

Most people spend a large percentage of their time at work, so, you’re right in your awareness that your habits “on the job” play an important role to your health and weight.  Your food and beverage choices, as well as your level of activity at work, are keys to your health and weight control. Here are some tips to help you eat healthy at work:

1. Set aside time to eat, and stick with this plan.  Too many people eat on the run or at their desks. This kind of rushed eating is not mindful eating.  Make it a priority to stop working during meal time and focus on your food.  Your meals will be more meaningful, and you’ll be more likely to eat less in the long run.

2. Use part of your meal time or break time to take a walk.  This will not only burn calories and help prevent weight gain and promote weight loss, but it will also help you stay motivated in your efforts toward healthy eating.  Inactivity at work often hinders weight control efforts.

3. Plan your meals and snacks, and keep healthy snack choices at your desk or in the refrigerator.  Good choices include fresh fruits, nuts, peanut butter, whole grain crackers, vegetable juices, raw vegetables, low fat and low sugar yogurt, and low sugar sweets such as graham and animal crackers.  This way, you won’t have to rely on vending machines.

4. Choose vending snacks sparingly.  If you must, choose healthier items such as nuts, pretzels, crackers, sugar-free gum, and raisins. 

5. Avoid mindless snacking, and instead, eat planned healthy snacks to help regulate blood sugar throughout the day. Slow down when eating, and pay attention to your food, savoring each bite.  Only snack when you’re hungry, and avoid snacking out of stress or boredom.

6. Stay hydrated. Often, people think they’re hungry when really they’re thirsty. Water is the best choice.  Don’t rely only on caffeinated beverages. A high caffeine intake may have a diuretic effect which may cause you to lose fluids.

7. Don’t feel you have to eat from the office candy jar or whenever someone brings food into work.  If you do indulge, have only a few bites, and remember that these calories count.