Many of us spend up to 80 percent of our day at work. For those who are “workaholics” that number may be even higher…yikes! Unfortunately, for many of us, the workplace environment is ripe for eating all sorts of unhealthy foods, which may serve as a means to make it through the day. With that being said, here are some ideas for eating healthier while you are away from home and on the go. So here are three tips for healthy eating at work and on the road.

When it’s time to break for lunch, your co-workers may suggest eating out. Now of course everyone wants to get away from their desk at some point, but it can also wreak havoc on your wallet and your waistline if you make going out for lunch a daily routine. There are two solutions here. One is to brown bag it. If you eat at a neighboring mall with a food court, you can take your bagged lunch and eat with your co-workers…BUT, who wants to eat a turkey sandwich when everyone else is eating habachi? There is a solution to that one too. Bring the foods you love and have prepared at home (yummy leftovers) for lunch the next day. If you have an insulated lunch bag, heat your meal in the office kitchen before heading out to the food court. Your lunch can look as delectable as theirs but with healthier ingredients. The second solution involves a little legwork. If you want to eat out with your co-workers in the food court, find a restaurant that serves a healthy menu. Some popular eateries have an alternative menu that is full of fare with lots of vegetables and healthy fat such as olive oil and avocado.

Snacking is an important part of your meal plan. It is the snacks that we eat between meals that keep the metabolism revved up and stops us from eating things that are not as healthy for us. Here are some snack ideas for you:

Nuts – Nuts are full of healthy oils and protein. Keep a jar of almonds, pistachios, walnuts and peanuts at your desk. When you start to feel drained mid-morning or mid-afternoon, grab a handful and keep on working. The protein will stop the craving for sweets and help you regain your focus.

Yogurt – Yogurt comes in many flavors so you aren’t just stuck with the plain or vanilla. Keep a supply in your office refrigerator. Before you leave for home, grab one and suck it down if you get stuck in traffic or feel hungry on the way home. However, I would highly recommend getting an organic Greek yogurt. If you check food labels, you will see that especially the low fat/no-fat variety have a lot of unhealthy additives.

Granola bars/protein bars – Any food that you can hold in your hand will help you to eat on the go. This includes road trips and busy days at the office. If you don’t like the commercial granola bars, create your own from rolled oats, puffed wheat or rice, and other good things. Actually, it is my recommendation that you make your own. Again, if you look at the pre-bought granola bars, you will see many additives and preservatives. Thus, home made is the best option. With protein bars, choose which kind you buy with care and don’t get them if they have high sugar grams. Quest bars are one of the healthier options. However, again, make sure you are reading your labels and go for the healthiest possible choice.

As you see, it is definitely possible to eat healthy when you are away from home. Start with the suggestions above and continue to build on them. I would love to here some your healthy lunch and snack ideas while being away from home!

Do you need help and encouragement with your weight loss plan – or even learning how to pre-plan your means while you are busily on the go? C If you need help figuring out what you. Feel free to jump on a free call with me so that we can discuss your specific and individual goals and health concerns.

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