Stress is a major contributor to cravings, especially when you鈥檙e trapped in the office all day. As your body reacts to stress, your stress hormones increase. This creates an increase in grehlin, the hormone that stimulates feelings of hunger, which can lead to cravings even when you aren鈥檛 hungry. While we can鈥檛 cancel your big meeting, move your deadline, or tell your boss to back off, we can offer simple strategies to help you deal with the munchies. Follow this four-step plan to combat your cravings:

Step 1: Ditch the junk.
Remove the candy bowl from your desk, empty your drawers of unhealthy snack items, and try not to overdo it with cookies and pastries brought into the office. The less temptations at your fingertips, the more likely you are to eat healthy. Now shop for healthier snack options like apples, grapes, baby carrots, grape tomatoes, Kashi Go-Lean cereal, or trail mix. Eating fiber-rich foods like these will help you feel fuller longer, making it less likely that you鈥檒l give in to cravings.

Step 2: Plan ahead of time.
Instead of bringing an entire container of almonds or other snack foods to the office, divide proper portions into plastic bags or containers. This will help you avoid overeating (even the healthy snacks) when you鈥檙e snacking and busy at your desk. Bringing your own snacks will also help you avoid the office snack table or vending machine. One way to go about this: Prep your meals and snacks the night before.

Step 3: Make time for meals.
Within 30 minutes of waking up, eat a meal with carbs, protein, and healthy fat (like toast with almond butter or oatmeal with fresh blueberries). A morning meal not only boosts your metabolism and energy, it also helps you fight cravings by keeping your blood sugar levels even throughout the day. If you let yourself get too hungry, you鈥檒l be more likely to choose unhealthy snacks. While it鈥檚 tempting to stay at your desk and finish up projects at lunchtime, block off 30 minutes a day in your Outlook schedule so you know you have that time set aside to eat.

Step 4: Eat healthy snacks throughout the day.
Even when meetings are piling up and your phone is ringing off the hook, eat something. Why? As your blood sugar levels decrease from not eating, cravings for carbohydrate-rich foods increase, so you鈥檒l be more likely to give in to unhealthy cravings. Avoid low blood sugar by keeping grab-and-go options like bananas and almonds at your desk.

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Spending your entire day at the office shouldn鈥檛 limit your snack choices. Come to work prepared with healthy snacks, and you鈥檒l improve focus, increase productivity, and avoid packing on pounds. Snack on the five foods below to stay satisfied.
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Walnuts
Health benefits: Walnuts are high in heart-healthy omega-3 fatty acids and antioxidants.
Snack tip: Pair a handful of walnuts with a piece of low-fat cheese, your favorite fruit, or a bowl of oatmeal for a fiber-rich morning snack that will help you feel full longer.
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Apples
Health benefits: Apples are loaded with pectin, which helps suppress your appetite.
Snack tip: Eating an apple mid-day helps control blood sugar and may aid in weight loss. Have it with a spoonful of nut butter (cashew, peanut, almond) to add muscle-building protein and healthy fat.
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Greek Yogurt
Health benefits: Packed with whey protein, Greek yogurt has twice as much protein as regular yogurt. Plus, it contains healthy bacteria, known as probiotics, to keep your digestive tract healthy.
Snack tip: Top 6 to 8 ounces of Greek Yogurt with 戮 cup of berries for a mid-day snack.
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Green Tea
Health benefits: Research has shown that green tea helps lower cholesterol and decreases the risk of diabetes and stroke. What鈥檚 more, it boosts metabolism to help you burn fat.
Snack tip: Drink two to three cups of green tea throughout the day to reap the benefits. If you鈥檙e sensitive to caffeine, don鈥檛 drink green tea after 3 p.m.

Beef jerky
Health benefits: Beef jerky is a great source of protein and comes in a bunch of flavors for variety. Opt for the 96% fat-free jerky when possible.
Snack tip: Eat 1 to 2 servings of jerky with a piece of fruit, such as an apple or pear, for a balanced snack.
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