Regardless of where you work, chances are it’s an easy place to be tempted by foods that don’t jibe with your eating goals. Sure, a treat every now and again is welcome, but staying on track sometimes takes tools. Here we offer four foods that make it easy to eat healthy while on the job—and enjoy it!
Packed with fiber and polyphenols that act as antioxidants, apples are a great snack to keep around, washed and ready to grab. Coming in at close to 100 calories and with 5 grams of fiber and about 8 percent of your vitamin C, an apple is great to eat when hunger strikes or you’re tempted by something at the office. Enjoy with a piece of cheese or peanut butter for some added protein. Freshly ground cinnamon also makes a mundane apple a tasty treat. There are 2,500 varieties of apples grown in the United States. Consider keeping a small apple bowl on your desk; their bright hues will cheer you up and remind you they’re there.
Okay, it’s not exactly a food, but herbal teas are your best friend when you want to stay healthy and look great. Did someone bring donuts into the office? Make a beeline to the kettle and brew yourself a cup of naturally sweet tea, like one with cloves, cinnamon and cardamom. Add some stevia and a splash of milk, and those donuts aren’t so tempting anymore.
These teeny nutritional gems pack protein, fiber and healthy omega-3 fats into flavorless seeds. A tablespoon has 4 grams of fat, 5 grams of fiber and 3 grams of protein. We suggest keeping a jar on hand at work to easily up the nutritional profile of snacks or meals like yogurt, oatmeal or a salad so that you’ll stay full longer. In the morning when you get to work, try mixing a tablespoon of chia seeds with 6 ounces of juice and wait three hours. The seeds become gelatinous and create a fun, filling drink (people usually love this or hate it).
Cooking up a big pot of quinoa on Sunday is one of the best ways to set yourself up for successful eating during the workweek. It makes the best base for snacks, lunches and even breakfasts. Toss it with black beans, veggies and salsa for a healthy lunch salad. Warm it with milk, raisins and cinnamon for breakfast or a snack. It’s got tons of fiber and protein and will keep you content enough to avoid the break-room temptations.