Ditch the Donuts! Tips for Healthy Eating at the Office

Healthy eating on the go…I'm here to tell you it IS possible! A big obstacle tends to be making healthy choices at work. Healthy eating doesn't have to be all broccoli and Brussels sprouts, there are a lot of healthy ways to stick to your goals at work; it all comes down to being prepared. Having good things on hand at your desk or in the office fridge/freezer is a good first step.

If your workplace is anything like mine, there are a LOT of unhealthy food distractions. Free donuts, free pizza, candy bowls, the vending machine…the list goes on. But, I've found in my own weight loss journey that if I'm prepared for those things, and have a plan, they don't scream my name at me anymore. 

My go-to snacks (that I have on me at all times) include:

  • Portioned out nuts (It's easy to get crazy with portion sizes with nuts, so I recommend portioning them out in advance instead of just going fist in the bag.)
  • Portioned packets of nut butter (I like the Justin's classic almond butter packets.)
  • Portioned packs of tuna (There are a TON of flavor options at the store, and some even come with a spoon!)
  • Dark chocolate (Helps satisfy that sweet craving without too much sugar; do 70% or darker.)
  • Protein powders (Easy to keep in bags in a shaker cup for whenever you need it. I also like certain brands of protein powder mixed with less water and eat it as pudding.)

When it comes to the work fridge, some good staples to keep on hand include:

  • Cottage cheese
  • Yogurt
  • String cheese
  • Egg whites
  • Frozen veggies
  • Frozen fruit

Life hack: just pour yourself a cup of frozen fruit when your afternoon sweet tooth kicks in and you want to reach for a candy bar. It hits that craving, and since it's frozen, you have to slow down to eat it, which makes it feel like it lasts longer.

Another life hack: drink a bunch of water! Give yourself some water goals for the day and try to hit them. Not only will the water make you feel fuller, but it makes you have to go to the bathroom quite frequently, so then you're getting those steps up as well!

There will always be those days at work where you eat the free pizza and you can't say no to a maple bacon donut, but that doesn't have to be every day. Try to do what's best for reaching your goals every day, then when you hit some bumps in the road, it won't throw you off track. Small, simple habits will make a huge difference!

Also make sure you're reading labels. Those blueberry muffins don't even have blueberries! And watch your sugars; so many grab-and-go snacks have lots of sneaky sugars in them. 

For more tips, check out the video above!

It's part of the 180 Project, a community initiative that encourages practicing healthy habits, 180 seconds at a time. Join in the fun by committing to doing 180-seconds-a-day of something good for your health, starting for one week, and see where it takes you! Then share your healthy habits on FacebookTwitter and Instagram with the hashtag #ThisChangesEverything. 

Examples include:

  • Snapping a picture of your lunch full of greens
  • Taking a short video of your morning workout or evening walk
  • Posting about your bedtime meditation routine

Let's get healthy together, 180 seconds at a time!

​You may have heard radio personality, Amanda Valentine, on B-105's Afternoon Show on weekdays from 3-7 p.m. She also publishes a blog titled Pound This. Amanda has struggled with weight issues her entire life, but in 2012 she started her weight loss journey and now she's lost over 100 pounds. What started as a three-month New Year's resolution challenge with co-workers has evolved into a passion for healthy living. As a paid partner of The Christ Hospital Health Network, Amanda is excited to share her healthy living tips, tricks, and information with Healthspirations.
Ditch the Donuts! Tips for Healthy Eating at the Office B105 radio personality Amanda Valentine is a big proponent of healthy eating in all situations; that's how she's lost more than 100 pounds. Check out her hacks for eating healthier at work.

Healthy eating on the go…I'm here to tell you it IS possible! A big obstacle tends to be making healthy choices at work. Healthy eating doesn't have to be all broccoli and Brussels sprouts, there are a lot of healthy ways to stick to your goals at work; it all comes down to being prepared. Having good things on hand at your desk or in the office fridge/freezer is a good first step.

If your workplace is anything like mine, there are a LOT of unhealthy food distractions. Free donuts, free pizza, candy bowls, the vending machine…the list goes on. But, I've found in my own weight loss journey that if I'm prepared for those things, and have a plan, they don't scream my name at me anymore. 

My go-to snacks (that I have on me at all times) include:

  • Portioned out nuts (It's easy to get crazy with portion sizes with nuts, so I recommend portioning them out in advance instead of just going fist in the bag.)
  • Portioned packets of nut butter (I like the Justin's classic almond butter packets.)
  • Portioned packs of tuna (There are a TON of flavor options at the store, and some even come with a spoon!)
  • Dark chocolate (Helps satisfy that sweet craving without too much sugar; do 70% or darker.)
  • Protein powders (Easy to keep in bags in a shaker cup for whenever you need it. I also like certain brands of protein powder mixed with less water and eat it as pudding.)

When it comes to the work fridge, some good staples to keep on hand include:

  • Cottage cheese
  • Yogurt
  • String cheese
  • Egg whites
  • Frozen veggies
  • Frozen fruit

Life hack: just pour yourself a cup of frozen fruit when your afternoon sweet tooth kicks in and you want to reach for a candy bar. It hits that craving, and since it's frozen, you have to slow down to eat it, which makes it feel like it lasts longer.

Another life hack: drink a bunch of water! Give yourself some water goals for the day and try to hit them. Not only will the water make you feel fuller, but it makes you have to go to the bathroom quite frequently, so then you're getting those steps up as well!

There will always be those days at work where you eat the free pizza and you can't say no to a maple bacon donut, but that doesn't have to be every day. Try to do what's best for reaching your goals every day, then when you hit some bumps in the road, it won't throw you off track. Small, simple habits will make a huge difference!

Also make sure you're reading labels. Those blueberry muffins don't even have blueberries! And watch your sugars; so many grab-and-go snacks have lots of sneaky sugars in them. 

For more tips, check out the video above!

It's part of the 180 Project, a community initiative that encourages practicing healthy habits, 180 seconds at a time. Join in the fun by committing to doing 180-seconds-a-day of something good for your health, starting for one week, and see where it takes you! Then share your healthy habits on FacebookTwitter and Instagram with the hashtag #ThisChangesEverything. 

Examples include:

  • Snapping a picture of your lunch full of greens
  • Taking a short video of your morning workout or evening walk
  • Posting about your bedtime meditation routine

Let's get healthy together, 180 seconds at a time!

/PublishingImages/Healthspirations%20Photos/ArticleImageAmandaOfficeEating.jpg https://www.thechristhospital.com/PublishingImages/Healthspirations%20Photos/ArticleImageAmandaOfficeEating.jpg /Pages/Healthspirations/Ditch-the-Donuts-Tips-for-Healthy-Eating-at-the-Office.aspx
The Christ Hosptial