A busy office can be a hive of bad temptations and poor eating habits, but it doesn’t have to be that way...

When making healthy changes to your diet, it’s usually breakfast and dinner that are easiest to fix. But when you’re sitting at your desk and snowed under with work, poor eating habits can raise their ugly head. The office can be full of temptations – from colleagues’ birthday cakes to charity bake sales. We’ve got four top tips to help keep you motivated.

This is a photo of a ladies hand holding a glass of water beside her keyboard

1. Stay hydrated

Many of us commonly mistake hunger for thirst, so make sure you stay hydrated. Keep a large bottle of water by your desk and fill it once in the morning, and again after lunch. If you think you’ll forget, set a reminder on your phone. This way, you can track how much water you’re drinking and when you feel hungry. If you aren’t keen on the taste of water, add fresh fruit for flavour. No excuses!

2. Meal prep in advance

At happiful HQ, we like to prepare lunch in advance. Doing this early in the week ensures we’re eating a balanced meal and helps keep us away from the local cafe (which also means saving money). The secret is to be organised. Plan your meals in advance. Write a list and go shopping on Sunday, so you’re ready to prepare the same evening. You’ll wake up in the morning feeling proud, we promise.

3. Stay snack savvy

Having healthy snacks readily available prevents any temptation during that mid-morning hunger hour. Stock up on nibbles, ready to keep in your desk drawer and you’ll soon forget there’s a colleague’s birthday cake waiting in the kitchen. Some of our favourite mid-morning snacks include carrot sticks and hummus, blueberries, fruit and nut mix, overnight oats and homemade protein balls.

This is a an overhead photo of someone's desk, with some healthy food in front of them, but they're clearly still working at the same time

4. Take a lunch break

It’s important you take a lunch break, and be sure to take it away from your desk, and preferably out of the office altogether. Research suggests almost two thirds of Brits are eating lunch ‘al desko’. We understand it’s hard to take a lunch break when you’re facing daily deadlines, but a lunch break gives you time to clear your mind, improve blood circulation, ease your back posture, and helps you re-energise. Seriously, what's not to like?

Staying healthy at work can be daunting, but when it comes to picking up new habits it’s best to be prepared and organised. If you’re feeling under pressure, share your goals with your colleagues and ask them to help you keep on track. Remember, sometimes all we need is a helping hand. If you feel you need professional guidance, consider talking to a nutrition professional who can start your new journey with confidence.