Staying Healthy in the Workplace

I recently did a presentation at work (yes, my real job outside of Thinned Out Claire!) on some ways to stay healthy while you’re in the office.  A bunch of y’all asked me to share the tips so I decided to blog the same tips I used in the presentation for my co-workers 😉 !


There are no bad foods, just bad portions.  You can enjoy everything in moderation.  That might be chocolate, chips, a glass of wine, etc.  Just be aware of portion sizes and what else you’re eating during the day.

Focus on volume eating. That’s when you get more bang for your caloric buck.  Focus on foods that take up a lot of room on your place (and in your stomach) with lower calories.  For example, an entire mango is way bigger than a few pieces of dried mango.  The fresh mango has more volume and only 60 calories, whereas a serving of dried mango is tiny and has over 300 calories.

Say no to provided lunches at meetings. You have little control over what is served and have no idea how it is cooked or prepared.  Bringing your own lunch puts you in control!  Plus you’re usually mindlessly eating while you are in a meeting or presentation and aren’t even enjoying the food that much.  I prefer to save my more indulgent meals for the weekends or when I am out with friends.

Be aware of nutritional information. Most restaurants post their nutritional info so make sure you check it out before ordering so you can make an informed decision.

Avoid looking around the office for snacks. When co-workers bring in treats like baked goods, save hundreds of calories by not indulging (once in a while is fine, but if you do this every day you might pack on the pounds!).  Same goes for the candy jar, if you know someone has one on their desk and it tempts you, take another route.


Aim for 8-10 glasses of water. This is a great excuse to get up from your desk and fill up that bottle.  Coffee/tea do count toward your daily intake, but should not replace plain old water.

Thirsty or hungry? Your brain uses the same trigger to tell your body it’s thirsty as it does to tell your body it’s hungry.  When you feel like you want to snack, drink a glass of water first.  You might just be dehydrated!

Stay Active

Set an alarm every 3 hours for desk stretches. I shrug my shoulders, roll my neck, open my chest, twist to release my back, and do wrist circles each 5-10 times per side.  The whole routing takes less than a minute but reminds you to stay loose and improves posture (especially when you sit at a desk all day).

Take a lap. Rather than sending a quick email, walk to your co-worker’s desk and chat with them.  Or, if you need to have a quick conversation with someone, you can both get up and take a lap around the floor while you chat.

You can see the exact presentation that I gave at my office below!

Staying Healthy in the Workplace_TOC


  1. I love this!!! I have the hardest time saying no to the delicious treats people have been bringing to work, like homemade brownies today (which I may have eaten), or cookies, or cupcakes…you get the picture. I’ve been doing much better at portion control, which I feel like gives me more options to eat the things I really love, like pizza!!


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