How To Eat Healthy At Work

Aug 14, 2019 | Nutrition | 0 comments

So you work a desk job and you sit all day long. It’s easy to start feeling sluggish and out of shape. However, you can take steps to help improve your health. One of the best things you can do is focus on your workplace nutrition. In can be hard to know how to eat healthy at work. What are you eating? Even small changes to your diet, like eating a healthy breakfast, or packing your own lunch, can make a noticeable difference in your everyday well-being. 


You’ve probably heard that breakfast is the most important meal of the day. Well, guess what? It is definitely an important part of your day, especially if you start out with a healthy breakfast. By eating a balanced breakfast, you are able to refuel yourself after an evening of fasting, i.e. sleeping. 

When you eat a nutritious breakfast, you improve your energy stores for the day. That reduces the risk of overeating later on. As well, a good breakfast will help with your memory and concentration. If you’ve been finding that you’re getting hungry throughout the day, try and include some fiber and protein in your breakfast to help keep you full. 

Ex. Whole grain cereal with low fat milk, boiled eggs with fruit, greek yogurt with berries, or breakfast burritos with whole grain wraps 

PACK A healthy LUNCH

For anyone working a full work day, you most likely get a lunch break. Well, a simple way to ensure you are getting nutritious food is to pack your own lunch. Packing your own lunch makes it infinitely easier for you to make a healthy meal choice. Once you’re at work it becomes much harder to find healthy options. Healthy workplace nutrition requires planning. Not only that, but it’s much more cost effective to pack a lunch instead of buying expensive restaurant food.


Everyone loves a good snack, and certainly too much snacking can lead to overeating. However, healthy snacking has quite a few benefits. Healthy snacks help to maintain your energy levels between meals and often times can prevent the distraction that hunger creates. We’ve all been there. 

Here are some tips for healthy snacking:

  • Include two or more food groups
  • Try to have high protein/fibre snacks
  • Don’t snack directly out of the package—it’s too easy to overeat
  • Portion out your snacks 


It goes without saying that drinking enough water is extremely important. Your body relies on water to function. Quite often thirst is mistaken for hunger, which makes it even more important to stay hydrated. But how much water should you drink? Well, that ranges from person to person. The general rule of thumb is to try for 8 cups of water per day. If you’re exercising or sweating a lot, then you will need to increase that intake.

While water is the best option to stay hydrated, other beverages will still work. Drinks like milk, tea and even coffee can also help to hydrate you. You’ll still want to stick to mainly water.

These options are great ways for you to combat the negative effects of a sedentary desk job.  That is how you eat healthy at work. If you couple those options with a fitness program then you’ve got a recipe for success.

Do you need help with this?
That’s what registered dietitians do!

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