Practicing Environmental Control: Work & Home

You must have healthy foods available in order to eat them. Bringing foods into your environment that have the lowest calorie “price tags” is a great starting point. By doing this, you are essentially making healthier food choices earlier than you might normally because you are being proactive in your environment instead of reactive.

So let’s begin this environmental control for your home and work by asking yourself…

  • Do you have foods/snacks that don’t provide a lot of food for the calories?
  • What is something you ate at home or work that gave you a lot of food for the calories?
  • Identify a specific time(s) of day or situation when you more likely to eat higher calorie foods.

Learning to anticipate your challenges and then reducing your caloric intake by the choices you make can help to reduce your calories for the whole day. Without structure, there’s’ almost no ceiling as to how high the calories can go.

Try bringing these healthier foods into your home and work environment…

  • Place a bowl of mixed fruit on the counter, on your desk or eye level in your fridge
  • Buy several bags of frozen fruit to mix into different foods
  • Stock your car and desk drawer with ‘hand fruit’ – apples, bananas, plums, grapes, etc.
  • Prepare a large bowl of cut up fresh, frozen or canned fruit salad
  • Purchase several bags of frozen vegetables
  • Purchase ‘pop top’ canned fruit
  • Peal and cup up fruit and put in ready to go containers.
  • At work, bring the fruit and vegetables with you daily. I encourage you to strive to bring a minimum of 3-5 servings of fruits and vegetables to work daily.

The more supportive foods you have on the counter at home, in the fridge, on your desk at work, in your car…essentially, anywhere you are, the more likely you’ll be able to prevent the higher calorie/higher fat foods from sneaking in your diet. Removing temptation/triggering foods and replacing them with some suggestions above, will have you feeling more in control of your environment and diet.

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