How to Eat Healthy While on the Job

These days Americans seem to be working harder than ever. With the current state of the economy, many people are putting in longer hours and are cutting back on everything from groceries to gas. And, unfortunately, they're cutting back on healthy eating habits as well. After all, what's more convenient than grabbing a burger and large fry at your favorite drive-thru during your short lunch break? While you certainly don't have the time to make a trip home to eat before returning to work, you can always bring a lunch to work and, in the process, start a healthy eating regimen. Here are a few tips for doing just that:

1. Plan your Meals in Advance

If you have weekends off, why not make a list of healthy food options for your upcoming work week? Need to make a trip to the grocery store? No problem. After all, the benefits of a healthy diet will far outweigh the time and money spent gathering up your healthy snacks and meals. Look for fresh fruits (apples, bananas and oranges are easy to pack), raw vegetables (carrots and celery with a little Light Ranch Dressing make for a tasty and healthy snack), your favorite flavor of yogurt (also easy to pack) and, as always, your favorite salad ingredients (easy to store in a small Tupperware® container).

Planning your meals in advance will, hopefully, motivate you to stick to a plan. Think of your food list as a set of orders from your boss. You wouldn't just disregard such a task list would you? Stay committed to your healthy "at-work" diet.

2. Don't Give into Co-Worker Peer Pressure

Let's face it: we've all been there. That early morning at work when the sun is just barely peeking over the horizon and you've already made it to your desk and started the day's routine. And then you see it. It smiles at you like an old friend, beckoning you to draw nearer and embrace its mouthwatering goodness. Yes, it's the coffee and doughnut table.

You fight the urge off and re-immerse yourself in your work, but just as you think you've won the battle, a thoughtful co-worker drops a large coffee and two chocolate-coated doughnuts off at your desk. At this point, you must fight off co-worker peer pressure and respectfully decline such a gracious offering. As difficult as it may be, such starchy, sugary snacks will only ruin your healthy eating plans, not to mention your work day. Remember to eat a healthy breakfast at home (healthy cereal, oatmeal, toast, bagels, etc.) before leaving for work whenever possible. This way you won't even be hungry when you go to-to-toe with the coffee and doughnut table.

3. Avoid Soft Drink Machines and Unhealthy Vending Machine Snacks

As tempting as they may be, Cokes, Pepsis and other flavored soft drinks are only high in sugar, caffeine and other unhealthy ingredients that are not at all conducive to a healthy lifestyle or work day. For these reasons, you should avoid them whenever possible. Bring a bottled water or juice instead. The last thing you need at work is a sugar high and subsequent crash.

4. Pack a Healthy Meal for Longer Days, not just Snacks

As we all know, eight hour office shifts can often and unexpectedly turn into twelve and thirteen hour days. While most of your co-workers will likely break for a quick fast-food run or to order a pizza, you should plan on eating a healthy meal. Get in the habit of packing a substantial meal for an evening dinner option and store it in your office refrigerator. Grilled chicken with roasted or steamed vegetables, fish and salad, and various soups all make for healthy and microwavable choices.

So this work week, in the middle of your high profile business meetings and corporate planning, why not make an executive decision to eat healthier while on the job? Trust me, your body will thank you for it. And who knows? You might start an office trend of stuffing healthy snacks in desk drawers.