How To Eat Healthy When You're Stuck Behind A Desk All Day

Let's face it, when it comes to eating healthily most of us have the right intention ... it's just when it comes to following through with it, well, we kind of drop the ball.

From forgetting to get up and walk every hour or so, to snacking on those delicious treats Janet from accounting likes to bring on Mondays  -- we're all guilty of falling into the dreaded office snacking hole.

READ MORE: This Is The Ideal Time To Eat Breakfast According To A Nutritionist

According to dietician Susie Burrell, the statistics are pretty dire.

"The average office worker only walks between  2-3,000 steps a day when we should be doing a minimum 10,000," she told 10 daily.


To find out how to stay healthy while being chained to our desks,  Burrell shared these very simple and handy tips.

Keep Food Out Of Sight

It may sound obvious, but Burrell explains that when we have food right in front of us, for example just sitting on our desks, we're more likely to reach for it than if it's locked away somewhere else.

"The research shows that if you had two jars -- one clear and one ceramic -- and both were filled with chocolate, you would eat double the amount of chocolate from the clear jar," she said.

Burrell recommends putting your snacks either in a cupboard or in the fridge and only reaching for them when you're sure you need them and not just out of boredom.

READ MORE: Why The Most Revolutionary Thing You Can Do In 2019 Is Love Your Body

Set A Time For When You Eat

We already know how important having a routine is when it comes to eating healthy, but according to Burrell actually setting a time for not only your main meals but also your snacks will stop you from overindulging in the wrong things.

"Organise a routine through the day and stick to it," she said. "That way you know when your next meal is. It will help you not to snack until that particular time rolls around. Make sure you factor in your snacks as well."

READ MORE: Experts Tell: The One Thing You Should Do Every Day To Stay Healthy

Stay Away From The Sweet Stuff

Because once you start down that sugary path you won't get off it, according to Burrell.

'When you start eating sweet food -- like biscuits and muesli bars -- it increases your blood glucose level making you crave more sugary foods," she explained.

Burrell added that the "less sweet food you can have throughout the day the less you will end up craving it at night".

READ MORE: Study Finds Intermittent Fasting Isn't Really Any Better Than Counting Calories

Snacks To Pack

Hungry? Peckish? Or just bored? What about all three? Come on, we've all been there.

Burrell said that while the best thing you can do is make time to prepare a selection of healthy snacks to help get you through the day.

These include:

  • Vegetable sticks, such as carrot and celery.
  • Plain popcorn.
  • Plain corn cakes with a nut spread, like Mayvers Protein Peanut Butter, to increase the protein element.
  • Vegetable juice.
  • Berries -- such as blueberries and strawberries -- as they have low sugar content.
  • Seaweed.
  • Edamame.

She added: "Go for things that are nutrient dense but have a low calory count."

Plan And Prepare

As for those staple meals -- like breakfast and lunch -- Burrell recommends taking the time at home to prepare your food will not only save you calories, it'll also save you money.


Burrell, who is a mother of two young boys, said she likes to start her day with a breakfast wrap she's usually made the night before.

"My favourite one to make is one with a whole grain wrap, a little nut spread (she loves Mayvers Almond, Brazil Nuts and Cashew Spread) a little turkey, cheese and a little lettuce," she said. "It's delicious and will keep you going".


For Burrell, the answer is simple: leftovers.

"It's a hot, filling meal that doesn't cost you a thing," she said adding the other good option is a pre-made salad "with added tuna or hard-boiled eggs".

Still not convinced? Try her super cheap hack: "Get an avocado, mash it up with some tuna and add it to your salad. It'll fill you up thanks to the good fats and will likely only cost you around $5 or $6."

Now go forth and prep!

Feature Image: Getty