Keep a water bottle handy so that you can drink throughout the workday. Even mild dehydration can adversely affect your memory and increase anxiety and fatigue, setting the stage for both decreased work performance and nervous snacking. It'll leave you less time to consume a big meal, improve your enthusiasm and make you more relaxed. Another alternative? Get outside for a walk. But research has shown that eating with co-workers can increase both cooperative behavior and overall work performance - a win-win. Desktop dining has become the American worker's default. Refrigerated snacks can include yogurt, raw veggies, fresh fruit and string cheese - all healthier alternatives to your co-workers' cookies. For a desk-drawer stash, consider preportioned mixed nuts, dried fruit and granola bars. Take control of your snacking by bringing healthy food from home.

Plan ahead bring healthy snacks from home.

When afternoon hunger pangs hit, bypass the break room machines.

Research has confirmed something that most of us know intuitively: Vending machines largely dispense snacks high in sugar, salt and calories, and low in nutritional value. Conversely, a prominently placed fruit bowl encourages healthy snacking. Simply moving a candy bowl away from your desk, or stashing it in a drawer, has been shown to significantly reduce consumption of sugary treats. Out of sight, out of mind is very true here.

Banish the candy bowl bring on the fruit bowl.Ready to get started? Here are five steps you can take right now: The good news? Research has shown that making simple changes to your work environment and your daily routine can improve the quality of your diet and help you maintain a healthier lifestyle. And one survey found that 65% of adult workers are overweight or obese. Consider the big picture: Adults spend, on average, 8.8 hours a day at work and work-related activities.

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