As more workers return to the office, they find themselves facing a new challenge: what to eat for lunch.

“You might have to plan ahead to make sure you have access to healthy food while you’re at work,” says Erica Fleming, a registered dietitian nutritionist case manager for BlueCross BlueShield of Tennessee. “But it’s worth the effort. Eating healthier will increase your energy levels and promote clearer thinking. It may even improve your job performance. Plus, you’ll be getting the nutrients your body needs to thrive.”

Try these tips to help you eat healthier in the office:

1. Assess what’s available on site. Does your workplace have a cafeteria where you can buy food? What about a break room with a refrigerator and a microwave? Knowing what’s available can help you plan your lunch.
2. Skip vending machines. These sometimes offer healthy fare, but often, it’s chips, crackers, and candy.
3. Watch out for other snacking pitfalls. Offices tend to be full of opportunities to eat junk food. Skip the dish of candy on your co-worker’s desk or box of donuts in the conference room.
4. Pack your lunch. Bringing a healthy lunch from home can make it easier for you to get a nutritious meal. It can save money, too. Don’t be afraid to get creative and think beyond sandwiches.
5. Reconsider your coffee. An eight-ounce cup of plain back coffee only contains about two calories. Even if you add a teaspoon of sugar, you’re only adding about 16 more calories. But fancy coffee drinks, especially the large ones with syrup and creams, add calories at an alarming rate.

You don’t have to completely abandon treats. It’s all about balance.

Plan your snacks, too

Erica Fleming: Don’t discount the value of healthy snacking, too. When you let yourself get too hungry, it becomes harder to skip vending machines or nearby fast-food restaurants. Keep healthy snacks in your desk or bag—or in the office refrigerator, if you have one. Incorporate some protein to keep you feeling full longer.

A few examples:

• Peanut butter crackers with natural nut butter and whole grain crackers
• Low-fat popcorn
• Nuts with unsweetened dried fruit
• Carrot and celery sticks or bell pepper strips with hummus
• Healthy muffins
• Whole grain crackers with cheese
• Apple slices with peanut butter
• Low-fat Greek yogurt with fresh fruit mixed in

Improve the food at work meetings

Erica Fleming: Lunchtime meetings often translate into a stack of pizza boxes or mayo-drenched sandwiches with chips and brownies. Breakfast meetings often mean a tray heaped with high-calorie pastries.

Here’s a great opportunity to advocate for a healthier offerings for you and your co-workers.

For breakfast, consider make-your-own parfaits with yogurt and a selection of fruits, nuts, and granola as toppings. Swap the pastry platter for a fruit platter.

For lunch, you can always ask for fresh fruit as an option. For main dishes, a few options could include:

• healthier sandwiches like wraps made with whole wheat tortillas
• make-your-own taco salad bar
• boxed lunches with sandwiches, fruit cups, and baked chips
• salads with grilled chicken and vegetables

Another way to lighten things up: swap sugary sodas and juices for flavored waters, unsweetened iced tea, and coffee.

“While you’re making changes to improve what you eat during your workday, think about incorporating some physical activity, too,” says Erica. “Plan to take a walk during your break time.”

More from Erica Fleming on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.