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If you work in an office environment, you are probably well aware of the many diet minefields around you. The doughnuts and candies that coworkers bring in, treats from vending machines, leftover cookies from meetings, chips stashed in your desk drawer, colleagues ordering take-out lunch and the list goes on. Whatever you’re eating at work, you are not alone. More than a third of office workers are eating breakfast at their keyboards, two-thirds are lunching at their desk, nine in 10 are snacking at work and seven percent are even having dinner sitting across from their computer screen.

It seems that eating on the job has become a necessity for the stressed and time-deprived office worker. The average “lunch hour” has shrunk to 36 minutes. The number one reason for desk-side dining is hunger. It doesn’t help that on top of the diet-saboteuring temptations lurking around, you are likely sedentary for most of the day, sitting in your cubicle. For most cubby workers, the only thing consistuting “exercise” is reaching for a printout or getting up to send a fax. It’s no wonder that even the most mindful dietista finds keeping the pounds off a challenge. Well, re-invent your desk-side diet and snub that doughnut and whipped-cream latte. Here are some tips to navigate the office treat minefields and come out a winner.

Bring Your Own Safe Snacks

Chances are, if you pack your own snacks, you’ll have healthier options to nosh on when the snack attacks hit. Bring a plastic zipper bag of fresh cut veggies and fruit to snack on during the day. Try sliced red peppers, baby carrots and strawberries. The new line of 100-calorie packaged snacks of cookies and chips are a good way to feed the snack urge while keeping things portion-controlled. (Just remember to have one portion!) Cheese and peanut butter are a good source of protein and both are convenient and filling. Try them on a few saltines or sliced apples. Fruit-flavoured yogurt and cottage cheese are smart options too. Keep packages of flavoured oatmeal or baggies of cereal to munch on - these are great high-fiber alternatives to chocolate bars.

Pack-It-Up

Yup, it’s going to be a little work, but it’ll be worth it in the long run. Pack a great lunch. Make the best wrap, buy your favourite frozen entrée or microwavable soup, or have some leftover pizza from the night. If you have a tempting lunch to look forward to, you’re less likely to be tempted by your colleague’s take-out order.

Plan the Coffee Trip

If a trip to Starbucks gives you a much-needed break, plan it first. Skip anything topped with whipped cream and chocolate shavings. Try fat-free lattes, opt for an herbal tea or go for steamed cider.

Don’t go to Meetings on an Empty Stomach

If you know that treats will be served at a meeting, resist the urge to overeat by having a healthy snack prior to the meeting or by taking your own with you.

Share the Cake

This is always a tricky one. Having a piece of cake every time someone celebrates a birthday might mean you are eating way too much cake. It’s hard to turn it down because everyone is sharing in the celebration. You still can. Just ask for a small piece or ask the person next to you if they’d like to share a slice. You’d be surprised how many others are thinking what you are! This way, you’re only eating half as much as what you would’ve otherwise had. Try and urge your birthday party committee to bring healthy alternatives to cake for celebrations as well.

Tea Time

Some afternoon herbal tea can help keep you away from sugar-laden sodas and fruit drinks. Sipping tea keeps your taste buds stimulated and is chock-full of antioxidants. Stash some green tea and caffeine-free varieties in your desk.

Your office might be loaded with temptation, but a little office-food overhaul can help put your desk-side dining in check.

In a dish dilemma? email her at neera.chaudhary@anokhimagazine.com
BY: NEERA CHAUDHARY EDITOR, HEALTH & WELLNESS