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Eating well at work

Published on January 24, 2017

Eating well at work

Briana Traut, Registered Dietitian
CentraCare Weight Management

eating well at workBetween the breakroom, catered lunch meals, planned potlucks, vending machines and the office candy jar — eating well at work can be tough! Being aware and mindful of food choices and the amount of time you spend sitting each day can make a huge impact on your health.

Be mindful

  • Are you experiencing true physical hunger? Is your stomach growling? Eat to satisfy your hunger — not because something looks or smells good.
  • Observe the color, texture and smell of what you are eating. Eat it slowly and taste every bite.

Be thoughtful

  • Pack your own healthy lunch and snacks if going into the break room or cafeteria is too tempting.
  • Meal plan and meal prep! Extra time throughout the week? Plan your meals for the next work week.
  • Have a water bottle at your desk or work area with you. Aim to drink 64 oz. of water throughout the day.

Get moving

  • Park farther away.
  • Use your breaks to go for a quick walk.
  • Walk to your coworker’s office to talk rather than sending an email.
  • Use the restroom on the other side of the building or on a different floor.

Pace yourself

  • Catered lunch? Have smaller plates to help control portions. Larger dishes and plates tend to increase our portion sizes.
  • Office potluck? Bring a healthy dish that you can enjoy such as fresh fruit or a vegetable tray.
  • Eating lunch during a meeting? Distracted eating can cause us to eat too quickly — slow down and be mindful of what is on your plate.

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About the Author

Briana Traut

Briana Traut, RD, LD
Registered Dietitian
CentraCare Weight Management

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