It’s no secret the standard office job can be detrimental to our health. Human beings are simply not meant to sit 8-10 hours a day.

Likewise, if your office isn’t equipped with a kitchen (or at least a mini fridge and microwave), depending on your choices, your health could be even more at risk.

Although I don’t move nearly as much as I’d like to, I make a point to park toward the back of the parking lot, walk to coworkers’ offices instead of phoning, take regular bathroom breaks, and walk for a good 30 minutes during lunch (weather permitting—unlike today).

After working 2 jobs years ago (where I’d gobble a lean cuisine or package of peanut butter crackers sometimes for dinner in between) I’ve learned to keep healthy, satiating snacks on hand and avoid relying on fast food lunches.

For today’s What I Ate Wednesday, I’m sharing a few typical work breakfasts, lunches, and snacks.

I value my sleep far too much, so I pack my breakfast for work. During winter, I’m all about hot oats, millet, quinoa, etc. For satiety and nutrients, I’ll usually add fresh/dried fruit, nut butter, nuts, and spices like cinnamon.

During warmer months, I gravitate toward nutrient-dense smoothies, overnight oats, yogurt bowls, or toast with avocado, nut butter, etc. I load up on fresh fruit, too.

Despite my efforts to balance my breakfasts and stay full, I’m often hungry before lunch. I always have something on hand in my snack drawer: trail mix, bananas/apples, packaged granola bars (not the best, but better than others). I often have Greek yogurt in the mini fridge. Just say ‘no’ to vending machines!

I can’t remember the last time I went out for lunch, but both my health and wallet have benefited. I have no set “menu,” but I try to bring healthful foods to lunch. Sometimes I rely on a turkey—or PB—sandwich. Others times, I devour a nutrient-dense salad. Often I pack weeknight leftovers: pasta, stir-fry, pizza, roast beef with potatoes/carrots, etc. Today I ate leftover pulled pork sandwich with vinegar-based coleslaw. Although the hamburger bun isn’t the healthiest, the pork and slaw are homemade. Unless you douse your food in butter à la Paula Deen, I truly believe home-cooked meals are the BEST for health.

Afternoon snacks are similar to morning ones: fruit, nuts, or sometimes a little something sweet (cookie, piece of chocolate, etc.) with some decaf tea. I’m all about balance. Also, if a coworker brings doughnuts, birthday cake, etc., I’ll have a small serving and move on.

Lest I forget—I drink roughly 64 ounces of water during work! I fill my water bottle after I finish my mug of coffee, and I sip on it constantly. This helps fend off mindless snacking and it allows me to take those bathroom breaks (two birds, one stone).

What are your tips for staying healthy in the office?