How to eat healthier at work (without necessarily going the salad route)

We spend most of our waking hours at work. Therefore, it’s no surprise that our workplace eating habits have a major impact on our overall health.

Here are some tips to improve your office eating habits:

Don't skip breakfast

Eating breakfast helps you manage both your hunger (um, moods) and food intake throughout the day. Eating breakfast will also help control the portion you eat at lunch as you won’t be completely ravenous at this point.

Smoothies are the ultimate quick and easy breakfast on the go – just be sure not to go for sugary options and rather focus on clean eating, e.g. yogurt smoothies with only fruit added. No extras like syrups.

Read More:

Smoothies 101
Eat breakfast to lose weight

Plan your meals

Coming prepared will help you avoid getting too hungry and might just stop you from indulging in cravings. Choose meals and snacks with a combination of good carbohydrates, healthy fats and lean proteins to boost your metabolism – this will also help to increase your energy.

Add more water to your diet

Start each morning with a full bottle or jug of water at your desk and make an effort to drink water often throughout the day. You won’t only stay hydrated and energised, but as an added bonus you also might lose a few centimeters according to Health24.

Ditch the junk

Empty your candy jar and get rid of unhealthy snacks stashed in your desk. The less you’re tempted by junk food, the healthier you’ll eat. Instead of sweets, opt for dried fruit, packaged tuna, and nuts.

Try oat and cranberry cookies or chewy sugar-free banana, chocolate and macadamia nut bars.


Genius meal prep ideas to make your working week a breeze
Planning healthy snacks

Don’t skip lunch

Make time for meals. It’s easy to forget to eat when you’re slammed at the office. Take off at least 30 minutes each day to walk away from your desk and eat a healthy meal.

Leftovers are a great meal idea. Make an extra portion when you’re cooking dinner each night, and you’ll have a healthy lunch to take to the office the next day.


7 Healthy recipes to kickstart 2017 the right way
8 Incredible healthy and simple summer dinners

Eat out smart

Bringing healthy, home-cooked food to the office is one of the best ways to keep your nutrition on track. But sometimes marathon meetings and late nights make eating out hard to avoid.

So try to steer clear of some popular fast-food chains and look at the nutrition facts, you'll see that salads and other foods you might expect to be healthy aren't always the best options. It's all that dressing!

Read more:

18 awesome SA restaurants that serve incredible health food
Yes, you can eat healthily when eating out

We live in a world where facts and fiction get blurred
In times of uncertainty you need journalism you can trust. For 14 free days, you can have access to a world of in-depth analyses, investigative journalism, top opinions and a range of features. Journalism strengthens democracy. Invest in the future today. Thereafter you will be billed R75 per month. You can cancel anytime and if you cancel within 14 days you won't be billed. 
Subscribe to News24
Editorial feedback and complaints

Contact the public editor with feedback for our journalists, complaints, queries or suggestions about articles on News24.