Creating an office eating plan

Eating healthy isn't always easy to do when your work day is filled with meetings, phone calls, deadlines and thoughts of everything you have to get done at home at night too. American's sedentary lifestyles at work have quickly increased our weight, our health problems and our insurance costs so finding some low cost and simple ways to increase your health while at work are important to most of us. Here are some of the rules we've learned along the way. They are simple, time tested and no-nonsense habits that will help you find a healthier, more active you.

Eat every 2-3 hours: To build muscle, lose fat or just keep your energy high, small meals provide fuel for your body and mind. Your metabolism needs a continuous supply of energy to stay healthy, so feed it all day long.

Eat lean: Protein, especially in lean meats such as skim milk, egg whites, beef, chicken and fish will help you stay full longer and keep your body moving. Eat whole grains, fruits and vegetables for your carbohydrate intake.

Ensure that you get some fat in your diet. 25-35% of your energy intake should come from fat, equally split between saturates, monounsaturated and polyunsaturated.

Drink only non calorie beverages, the best choices being water or green tea. Avoid sugary sodas and juice during the day. Aim for at least four liters of water a day.
 
We've talked about the general rules for increasing your healthy eating at work, but now lets talk about the simple ways you can incorporate these rules into you day with an easy plan of attack:

Cook big on Sunday: Veggies and whole grain pastas or chicken and brown rice are great meals that can be frozen into lunch size proportion for you at lunch. You'll spend less money on food during the week.

Eat breakfast: We know it's the most important meal of the day, so don't skip. Even if you're morning routine is too busy before leaving for work, take a few slices of whole grain toast, some yogurt, or fruit to eat at your desk in the mornings.

Stock up on snacks: Instead of taking a trip to the vending machine for candy bars and soda, stock up on better options for when you get the afternoon munchies. Foods such as: nuts, tins of tuna or salmon, rice crackers, cottage cheese, fruit and veggies will keep your hunger curbed.

Eat fruit and vegetables: Having fruit and veggies stocked in the break room fridge provide a healthy snacking alternative for those moments when you are eating because of stress, lack of time or low energy.

Find healthy versions: If you must have your favorite snacks, try air popped popcorn, low sugar cookies and granola bars and baked crackers. Organic items usually have less artificial ingredients too. Always read the labels and limit your intake to one serving.

Use your weakness: If it's difficult to refrigerate foods at work, bring foods that can be stored at room temperature. If you're a chocolate lover, use darker, more organic chocolate in small amounts to satiate your urges. Portion size is important, so if you pick up a sandwich for lunch, split it with a friend, or save part of it for a later meal.

Stay away from doughnuts and pastries at meetings. If it's your turn to bring the meeting munchies, opt for cheese and fruit, a veggie tray or other healthy options.
Plan to leave your office for lunchtime, even if only for a short break: Make time for you during the day. At break times, take a brisk walk around the block to keep your energy high and increase oxygen to your brain. It's easy to do some simple exercises in your office by focusing on certain muscle sets that you can tighten and release in order to keep your body going.

Opt for supermarket food over fast food restaurants: When possible, visit a local market near your office to pick up some fresh fruit, a sandwich made from low fat, low sodium meats or garden salads and soups in the deli. These are all healthier options than the heavy restaurant meals and pizza choices frequented by most coworkers.

Protein in the afternoon: Instead of starving during the afternoon and then eating a large meal for dinner, it's better to have a good snack in between. The protein low that typically hits us between 1 pm and 4 pm in the afternoon is a good reminder to pick up some nuts or a piece of fruit and some cheese. This will help you break the habit of eating large evening meals since you won't feel quite as hungry by dinner time