Looking to lead a stronger, healthier life?
Sign up for our Wellness Wire newsletter for all sorts of nutrition, fitness, and wellness wisdom.

Now we’re in this together.
Thanks for subscribing and having us along on your health and wellness journey.

See all Healthline's newsletters »
Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

See all posts »

Staying Healthy on the Job

Tips for Healthy Eating at the Office

A cluttered office desk.
Are you eating well at home but being tempted by office treats? Clients often tell me that they have healthy home eating down to a science, but they have trouble staying on track when they’re in the office. With office snacks and unhealthy vending options mixed with the stress of the job, it can be hard to say no even for those with the strongest willpower.

Eating well on the job is important for your health, but will also make you more productive. Eating nutritious food keeps you awake and energized, which allows you to be more productive throughout the day! For easy, healthy office eating, try these small but effective tips:

Prepare lunch in advance.

This will help you stay on track when high calorie takeout options are enticing you. Pack salad ingredients in separate bags to assemble at work and choose foods that will provide a balanced meal. Include protein, carbs, and healthy fats such as a salad with veggies and hard-boiled eggs, cottage cheese, or sliced turkey.

Stock your desk with healthy snacks.

This will keep you satiated during busy days. Good examples include nuts like almonds, pistachios, or pecans, hummus and veggies, yogurt with fruit, or nutrition bars.


Staying healthy at work is more than just eating right—you’ve also got to MOVE! Get your energy flowing and give yourself a calorie-busting boost throughout the day. Take movement breaks every 90 minutes and walk outside, do the stairs, stretch, or do chair exercises.

Take time to de-stress.

Do some deep breathing, go for a walk, close your eyes and relax; whatever works best for you. Reducing stress will calm your nerves and help you make healthier food choices.

Staying healthy on the job is important for your well-being and your productivity, so create a healthy environment to keep you on track.  Plan meals in advance, stock up on healthy snacks, stay active, and take some personal time. Not only will you feel better, but your co-workers will notice the difference too! 

  • 1

Tags: Healthy Eating

Was this article helpful? Yes No

Recommended for You

  • Let's Talk About Chili

    By: Tara Gidus, MS, RD, CSSD, LD/N
    Nov 09, 2012

    I’m sure we may all have a special memory that involves chili. This warm dish often signifies fall and cool weather; it warms you up from the inside out. Maybe you had chili while sitting snuggling by the fire, a chili cheese dog right after a ...

    Read more »

  • Bites for a Healthy Pregnancy

    By: Tara Gidus, MS, RD, CSSD, LD/N
    Oct 31, 2012

    Pregnancy is a wonderful experience, but it doesn’t come without its challenges, especially if it’s your first. I remember hearing all sorts of pregnancy advice and old wives tales during my pregnancy from well meaning family and friends, but ...

    Read more »

  • Family Dinner Time

    By: Tara Gidus, MS, RD, CSSD, LD/N
    Oct 29, 2012

    Growing up, my family always sat down to dinner to eat together. It was a time to catch up on our days and discuss anything that was going on at school or in after school activities. I definitely feel like this made our family closer and we wer...

    Read more »

  • Healthy Fall Flavors

    By: Tara Gidus, MS, RD, CSSD, LD/N
    Oct 26, 2012

    We’re in the heart of the fall with leaves changing and falling lightly to the ground. This time of year also provides some uniquely fall flavors packed in nutrition and good taste. Here are some of my favorite fall foods -- try to incorporate ...

    Read more »


About the Author


Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

Recent Blog Posts