• Always eat breakfast: Some of us just aren't breakfast eaters, but study after study shows if we don't eat this all important meal, we will over eat later in the day. If your not hungry in the morning, try to eat a little something within 2-3 hours of waking up. It can be something as simple as a light yogurt and a few spoonfuls of granola mixed in. The goal after each meal is to feel light and energetic, not heavy and bloated, so keep that in mind when planning your breakfast. For more breakfast ideas, check out Weekly Bite's Cereal Suvival Guide.
  
  
• Don't graze: Keep an eye on the clock and don't snack in between meals. In my blog entry Diets vs. Calorie Counting, it states "If you consistantly eat for reasons other than hunger, you will gain weight". That's where the majority of our weight gain comes from. The main goal is to avoid mindless snacking! If your not hungry, don't eat. If something is tempting in your office, tell yourself you can have some when your hungry. When you actually feel hungry, if you still want it... eat it... ( a small portion that is)
  
  
• Space out your meals: We've gotten so wrapped up in the idea that we need to eat every 2-3 hours to keep our metabolism up. For some people, this may be the case... they may actually feel hungry every couple hours. For the rest of us, what this is doing is programming us to eat every 2-3 hours, regardless of our hunger level. Our bodies will typically ask for food every 4-5 hours. You NEVER want to go longer than 5 hours without eating. Try not to snack between meals unless you know it will be longer than 5 hours until your next meal.
  
  
• Make a plan for your day: If your given a set schedule at work, make a plan. If you have from 12-1pm to eat lunch each day, you want to make sure your hungry at noon for your midday meal. This means you may want to eat breakfast by 8am in order to feel comfortably hungry for lunch. The same goes for dinner. If you ate lunch at noon and dinner won't be until 7pm, you need to schedule a snack in your day. Based on this schedule, the snack should come around 4pm. A snack should be about half the size of a meal (200-250 calories).
  
  
  

When it comes to eating healthy at work, your best bet is to brown bag your lunch. Keeping a mini-pantry in your office will ensure your armed with all the right foods. Here some key items you want to have on hand.

• Desk Drawer Essentials: Starkist Tuna Packets that require no draining, almonds and dry roasted peanuts, 100 Calorie Microwive Popcorn, Flat Out Bread Wraps for quick sandwiches, Kashi Tasty Little Chewies (great for emergency snacks), pack of Sugar-Free Gum to keep your mouth busy, Bowl, Can Opener, Utenstils
  
  
• Office Fridge Must Haves: Baby Carrots, Celery Sticks, Cherry Tomatoes, Jar of Natural Peanut Butter, 2% Kraft Shredded Cheese, 2% Kraft Singles, Laughing Cow Light Wedges, Light Mini Babybel Cheese, Turkey and other cold cuts, Your favorite Light Salad Dressing, Fage or Oikos 2% or 0% Greek Yogurt, Dannon Light-n-Fit, Yoplait Light, Fruit, Light Soy Milk, Skim Milk, Condiments such as mustard, and light mayo.
  
  
• Always keep a box of your favorite healthy cereal from our Cereal Suvival Guide at your desk! If you can, keep a stash of bottled water underneath your desk.
  
  
  

• The "Cheat Day"
• Are You Really Hungry, or Just Bored?
• Happy Hour Special: Kick off your weekend the right way with our healthy tips and one of our low-cal beverage indulgences!!