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Healthy Eating Habits at Work

We spend a significant percentage of our lives at our jobs. Maintaining healthy habits at work is crucial for sustained energy, focus, and overall well-being. I know I am a bad employee after a huge Chipotle burrito for lunch. I know my energy levels and overall productivity drops when I eat fast food or a big unhealthy lunch. Here are some practical tips and creative ideas that I’ve been more intentional about implementing, to help me make better choices in the work environment:

1. Meal Prep

  • Batch Cooking for Efficiency: Dedicate an hour or two on the weekend to prepare meals for the upcoming week. My wife and I usually do this on Sundays.
  • Over the past 5 years I’ve made some adjustments to be healthier on a daily basis. I’ve upgraded my weekday breakfasts from toast or a bagel to fruit smoothies. I’ve changed my lunch side from chips to fruit. And my lunch entree from a sandwich to a rice or sweet potato bowl. 

2. Snack Smart

  • Nuts and Seeds Mix: Keep a jar of mixed nuts and seeds on your desk for a quick energy boost. They’re rich in healthy fats and provide sustained energy throughout the day.
  • Healthy Bars: I have a box by my desk and will grab one when I am hungry and need a pick-me-up. 

3. Healthy Options for Eating Out

  • Salad: Opt for salads with a variety of vegetables, lean proteins, and a vinaigrette dressing when eating out. It’s a refreshing choice that keeps you fueled without the post-lunch slump. I have become a big fan of Salad and Go and I know they are growing like crazy! Cheap, easy, filling, and healthy. 
  • Smart Swaps: When ordering, choose grilled over fried, whole grains over refined, and water over sugary drinks. These small swaps can make a big difference in your overall health. A few years ago, I gave up soda and it has been a great change for me. 

4. Fasting: Is it for You?

  • Experiment Mindfully: Fasting can be effective for some, but it’s essential to approach it mindfully. Start with intermittent fasting and monitor how your body responds. Craig fasts often and has done tons of research on it – for more info, email him
  • Hydration is Key: Whether fasting or not, staying hydrated is crucial. Make water your go-to drink at work.

5. The Office Workout Routine

  • Desk Exercises: Incorporate simple exercises into your workday, such as desk squats, seated leg lifts, or a quick walk around the office. These movements can help combat the sedentary nature of office work. Disclosure — most of these are not for me. Craig talks about this and practices it infrequently, but I am not a big fan. 
  • Walking Meetings – I do love having in-person meetings or taking phone calls outside, while walking. Also, my brother-in-law recently invested in a treadmill desk, and is liking it! I personally have a sit/stand desk, which is definitely nice! 

Adopting healthy habits at work is critical to living a healthy life and being a great employee. By fueling your body with nutritious options and incorporating movement into your daily routine, you’ll not only enhance your well-being but also be more productive at work.

Charlie Coppola 

[email protected] 



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