63 Magazine - Issue 1

Drink water:
Sip water or other drinks with few or no
calories to help maintain a healthy weight.
Keep a water bottle in your bag or at your
desk to satisfy your thirst throughout the
day. (*Alice’s note: I sometimes try to limit
my bad for you drinks to a certain amount
each day. That way, I have to switch to water
at some point and plan when I’m going to
drink those yummy diet cokes. You won’t
always make it, but at least you tried!)
Go for great whole grains:
Look for whole-wheat breads, popcorn, and
whole-oat cereals that are high in fiber
and low in added sugars, saturated fat, and
sodium. Limit refined-grain products such
as snack bars, cakes, and sweetened cereals.
Nibble on lean protein:
Choose lean protein foods such as lowsodium
deli meats, unsalted nuts, or eggs.
Store unsalted nuts in your desk or hardcooked
eggs and deli meats in the office
fridge to enjoy any time. (Don’t have an
office fridge? Craigslist that right away.
100% worth it.) Wrap sliced, low sodium
deli turkey or ham around an apple
wedge for a great and healthy snack.
Eat throughout the day:
Keep your blood sugar level throughout the
day to avoid that afternoon crash
where you’ll likely crave sugar. Plan
to eat every two-three hours.
Keep an eye on the size:
So we just told you to snack (as you
should!). But snacks shouldn’t replace a
meal. Store snack-size bags at your office
and use them to control serving sizes.
Fruits are quick and easy:
Fresh, frozen, dried, or canned fruits can be
easy “grab-and-go” options that need
little preparation. Grab a bunch of
them! They even have fruit at 7-11 and
McDonald’s, so you have no excuses here.
Make half your plate fruits
and vegetables:
Any time you have a chance, add fruit and
vegetables to meals as part of main
or side dishes. Choose red, orange, or
dark-green vegetables like tomatoes,
sweet potatoes, and broccoli, along
with other vegetables for meals.
Plan, plan, plan!
We know you have very little time to meal
plan and grocery shop (also, meal planning
is SO adult). But most weeks, try to
schedule in an hour to stop by a grocery
store. Plan what you’re going to buy – any
snacks you can have on hand to avoid
eating a third brownie and any meals you
have control over (like breakfast).