10 a.m.: Stretch and walk.
Get up, stretch, and stroll every hour to hour-and-a-half, says Heidi Skolnik, MS, CDN, a nutritionist at the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York. Walk over to a co-worker’s desk instead of shooting off an email or sending a message via Slack, or take the stairs when you head to another floor in your office.
10:30 to 11 a.m.: Have a small snack.
It’s best to eat every three to four hours to keep your energy up and avoid big mealtime binges. For fiber and protein, try an apple with a string cheese or a handful of nuts (especially if you didn’t have them at breakfast). “Everyone should have an apple in her desk drawer,” says Alpert. “They’re the perfect take-along snack—they don’t bruise in your purse and they’re easy to eat anywhere.” Greek yogurt with some berries is also a great option.
Just remember to sit whenever you eat, says Koff. Take small bites and try to drag out your snack for as long as possible, ideally 10 to 15 minutes. Research shows that the more chewing you do, the more nutrients your body absorbs.
Calorie estimate: 150 to 300 calories