by JELLYN GUECO

One of the most common challenges of working the nine-to-five grind is how to constantly make smart choices with food. The hectic and stressful nature of the workplace can be the perfect excuse for grabbing that Snickers bar in the vendo machine or ordering the sinful lechon kawali you've already eaten too much of.

It's easy to suggest healthy eating habits but the reality is that it takes too much effort and discipline to actually follow through. Who has the time to meal prep for the entire week and freeze chop suey in containers? Probably not you, but that doesn't mean eating healthy at work is not possible.

Here are five practical and doable ways to eat healthy at work:

Create a flexible meal calendar

Whether you're packing your lunch, eating out, or ordering food, planning in advance can help you make healthier choices. A lot of times, people make bad food decisions because they don't know what to eat so they just settle for the easy burger meal or the trusty fried chicken on rotation.

Spend half an hour before the week starts to list down meal options for every day. You can be super detailed if you like or just take note of the main dish for each day like chicken inasal for Monday, vegetables for Tuesday, steamed dim sum for Wednesday, and so on. Be flexible with your choices and don't be afraid to mix things up.

Enjoy your lunch break away from your desk

Do you often find yourself munching on your lunch while typing away on your keyboard or finishing a report? Eating at your desk may give you extra points with the boss, but hey, sacrificing your lunch break for work is not a good trade-off as this promotes mindless eating.

When you don't focus on your food, you're more likely to overeat or not pay attention to what you're actually consuming. So when lunchtime comes around, get up and take a real break. This will not only allow you to eat mindfully but also gives you the chance to recharge and socialize with colleagues.

Overhaul your snack drawer

If you're a serial snacker who needs a pick-me-up during the afternoon slump, you're probably guilty of having a secret stash in your office drawer. Eating healthier does not mean giving up your snacks, but making sure that what's in your drawer is actually good for you.

Nope, you don't necessarily need to have to have the unrealistic fresh vegetable sticks or fruits in your drawer. Instead, replace chocolate bars, cookies, and potato chips with smarter choices like nuts, granola bars, and dark chocolate.

Skip the 'extra' sugar

When a colleague suggests a coffee run or offers you a slice of cake from their birthday celebration, saying no can be quite difficult. You don't want to appear like the only one who's not with the team but at the same time, you don't want to sabotage your healthy eating efforts.

When you're in a similar situation, it's okay to say yes but know when to draw the line. Skip the Venti double chocolate frappe, and go for the smallest iced latte without the whipped cream. If your boss brought donuts for work, choose one with less frosting or filling. Small changes like these may seem insignificant, but they can make a big difference in your overall sugar intake.

Take mini-breaks every hour to move and hydrate

Stress can trigger cravings for unhealthy food. When you're super busy and stuck at your desk for several hours, suddenly feeling "hangry" can push you to panic order everything sugary and high-fat from your food delivery app.

One way to avoid this is to ensure that you take mini-breaks every hour. Stand up, stretch, and walk around for a couple of minutes. Have some water to hydrate yourself. This will not only help you stay active but also give your brain a break from work, reducing stress and the likelihood of cravings.