Expert Q&A

Office goodies: Ways to avoid temptation

How can I eat healthfully and lose weight when my office is filled with goodies?

-Arlene from Oregon

Be prepared!  One of the best defenses against office treats is feeling full.  In other words, if you’re stomach is growling as you’re walking by a box of donuts or a candy dish, of course you’re going to dig in.  It’s much easier to avoid temptation after you’ve eaten a satisfying breakfast or lunch. 

Protein and fiber are much more satisfying and keep you feeling full longer.  Be sure to always include one or both in all your meals and snacks.  For example, include foods like eggs, peanut butter or oatmeal in your breakfast.  Lean meats and beans make great lunch time filler-ups. 

If more than 3-4 hours pass between your meals, you may need a healthy snack to help you fend off hunger pangs.  (Hunger pangs convince you that eating your office mate’s homemade brownies is a good idea.)  Make sure your snack includes protein or fiber for long-lasting fullness.  Nuts, dried fruits, and cheese and crackers make great between-meal snacks.  Portion control is important, however, especially if you’re trying to lose weight.   

Heidi Reichenberger McIndoo, MS, RD
Contributing Expert

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