We all know it’s not easy to maintain a healthy diet at work! How can you navigate the pastry-heavy breakfast meetings and Friday afternoon biscuit runs to stay on track with a balanced diet?

We asked two nutrition experts for their tips for eating healthier at work.

Always have breakfast

Dr Sarah Brewer, a medical nutritionist, warns of the dangers of skipping breakfast – a habit many of us are guilty of!

“Levels of the stress hormone cortisol are highest after sleeping due to the physical ‘stress’ of eight hours of fasting. Yet many people skip breakfast because they aren’t hungry, are in a rush, or just don’t think it’s important.

If you don’t eat something before work, you will feel increasingly stressed as your body resorts to breaking down muscle to replenish its energy reserves. You will also tend to eat more later in the day, grabbing unhealthy snacks which promote weight gain.”

For an energy-rich start to the day, Dr. Brewer suggests adding nuts, seeds and chopped fruit to a bowl of whole grain cereal, unsweetened yogurt or porridge.

Take lunch with you or find a good lunch place

“Making lunch at home means that you’re in control of exactly what you’re putting in your body”, says Charlotte Stirling-Reed, a registered nutritionist.

“Choosing healthy foods will help you build energy and motivation to get you through the afternoon. Dedicate just 10 minutes in the evening to putting together a healthy, balanced lunch and you’ll feel better about it all day long!”

A green salad, a falafel wrap or a tuna sandwich are just a few examples of quick and easy lunches.

If you can’t make lunch at home, Charlotte suggests exploring the area around your workplace.

“It can be easy to get sucked into simply buying your lunch each day from the same canteen or supermarket. Instead, why not venture out to find local places – many now offer ‘healthier alternative’ lunches due to popular demand.”

Charlotte also suggests that whatever you choose, check the ingredient and nutrition labels before you buy.

Value your lunch break

Just as bringing or buying nutritional food for lunch is beneficial for your health, so is how you spend your lunch break. Charlotte explains:

“Some people skip lunch due to heavy workloads, but taking time out could actually help boost your concentration and productivity. You need to ensure that you’re getting a good dose of energy and nutrients right when you need them.

If it’s possible, eat away from your desk and try and get a little active at lunchtime, too. Eating alfresco, if it’s possible to do so, always makes lunchtime more enjoyable.”

Sarah agrees that you should enjoy your lunch break, citing the benefits of mindful eating:

“Eating in a slower, more thoughtful way could help you make healthier food choices. According to Harvard Medical School, mindful eating helps to relieve stress, lower blood pressure, improve digestion and promote weight loss.

Eat slowly and savour the full aroma, flavour and texture of your lunch. It helps to eat with your non-dominant hand – hold your fork in the left hand if you normally hold it in the right.”

Pack healthy snacks

Many of us reach for unhealthy snacks such as sweets or crisps when we are feeling stressed, hungry or lacking in energy. While the temptation is always there, having your own stash will help keep cravings at bay, Charlotte explains.

Both experts agree that bringing nutritional, filling snacks to the office is a great habit to ensure you eat well.

Sarah suggests having fresh or dried fruit, trail mix, hummus and carrot sticks, unsalted nuts or even dark chocolate (at least 70% cocoa solids) around. “Look for unusual snacks such as roasted chickpeas and broad beans, too” for a crunchy alternative to crisps.

Stay hydrated

It’s easy to understand how “keeping hydrated at work can easily slip your mind throughout a busy day”, says Charlotte.

However, Charlotte and Sarah agree that water is a vital part of your workplace diet. Dehydration can cause tiredness and poor concentration as well as headaches and irritability. Sometimes, feeling hungry is actually a sign of thirst.

“Unfortunately, your thirst receptors are not a sensitive judge of how fluid deficient you are, and by the time you feel thirsty you are already significantly dehydrated,” Sarah explains.

She suggests keeping a big bottle of water on your desk, or making it a habit to visit the water cooler regularly to top up your glass. “If plain water is too bland for you, add a slice of lemon, lime, cucumber or a sprig of mint.” Nutritionists recommend drinking 6-8 glasses of water a day.

Implementing these suggestions should put you on the road to healthier eating and better concentration.

Is eating healthy at work important to you? How do you ensure you stay on top of your diet? Tell us in the comments below!

About the experts

Charlotte Stirling-Reed has a first class degree in Nutrition and Human Biology and a Postgraduate Degree from Bristol University in Nutrition and Public Health.

Registered with the Association for Nutrition, the Nutrition Society, SENSE Nutritionists and the Guild of Health Writers, Charlotte works as a nutrition consultant on a variety of projects but her specialist areas are Infant and Child Nutrition, Nutrition Communications, Weight Loss and the Media.

Dr Sarah Brewer has degrees in Natural Sciences, Medicine and Surgery from the University of Cambridge as well as a Master’s degree in Nutritional Medicine from the University of Surrey.

She is a a Registered Nutritionist, Registered Nutritional Therapist and the author of more than 60 popular health books.