5 ways to eat well at work


There’s lots of healthy eating information out there but sometimes it’s hard to put into practice. Especially at work. Print off this page or share it with staff for some easy ideas to eat well.

1. Eating more fruit at work

It sounds simple but many of us struggle to eat our 5 portions of fruit and veg a day.

  • Prepare fruit salad for your lunchbox with fruits like apple, pear and nectarines.
  • Keep a supply of dried fruit in the cupboard.
  • Swap team biscuits for team fruit.
  • Organise a workplace gardening group. Tomatoes and strawberries can be easy to grow in pots if you’ve got some outside space.
  • Have a small glass of fruit juice or fruit smoothie a day.
  • Use up desktop fruit (fruit you keep on your desk or in a staff fruit bowl) by blending it with yoghurt to make a fruit smoothie.

2. Eating more vegetables at work

Add some carrot, celery or cucumber crudités to your lunchtime routine.

3. Avoiding sugary foods at work 

  • Fresh fruit is a tasty and very healthy option. 
  • Have healthy snacks on offer at the tea point and during meetings. Try dried fruit, unsalted nuts, popcorn, bread sticks, rice cakes, oat cakes or biscuits, wholegrain crackers or yogurt.
  • Take a look at our 5 cheats for birthday treats to celebrate team successes or special occasions. Offer smaller slices as well. 
  • If you’re partial to a biscuit, read our 6 ways to keep biscuits at bay.
  • Avoid high sugar fizzy drinks in vending machines. 
  • If you take sugar in hot drinks try swapping to sweeteners or cut down gradually. Read Are artificial sweeteners better than sugar? for the expert view. 

Wholemeal bread4. Increasing your daily fibre intake at work

  • Go for wholegrain bread at lunch. 
  • Add salad and/or fruit to your lunchtime meal. 
  • Eat at least one fruit or vegetable snack during your working day.

5. Eating less salt at work 

Eating too much salt can increase the risk of developing high blood pressure. Having high blood pressure increases the risk of developing coronary heart disease

  • Switch to low salt crisps or snacks. 
  • Watch out for sandwich filling with high levels of salt such as bacon, cheese and pickles. 
  • Swap salad dressing for low salt and lower fat options like our 6 healthy salad dressings you can make in less than 3 minutes.
  • Taste food first. Don’t automatically add salt to your food.
  • Persevere for a few weeks. It takes your taste buds time to adjust to eating less salt. 

How much salt should I be eating?

Check food labels to find out which foods are high in salt. Food high in salt is more than 1.5g salt per 100g of food (or 0.6g sodium per 100g).  Go for foods with less than 0.3g salt per 100g of food (or 0.1g sodium per 100g) instead.