My 21 year old son is one of those unusual people who was born wanting to eat healthy foods and run, bike, jump and scale walls. He doesn't seem to desire cookies or chocolate and would choose salad and salmon over a Philly Cheesesteak sandwich any day of the week. This kid would rather exercise than watch a movie or play a video game. His job is physically demanding, and he prepares his breakfast and lunch everyday. He is amazed that the guys he works with buy pastries and sugary coffee drinks for breakfast, fast food and soda for lunch and munch on chips and cookies all afternoon. "Why would anyone spend all that money for junk food?" he asks. He realizes that if you eat well and move at work you'll have more stamina and be in a much better mood when you get home.

After Halloween and Easter, many people bring tubs of leftover candy to work (attempting to get it out of the house). If it's in front of you all day long while you're sitting behind a desk (or passing the reception area where the candy dishes are conveniently positioned), chances are you might eventually eat some. Birthday celebrations at work revolve around bagel and donut breakfasts. These early morning eating parties are fine every once in a while, but when they occur twice a week the calories really start to add up. Make sure if you do participate in a special occasion breakfast or lunch, you limit it to once a week. Bring your own food with you to work (don't forget to add up all the money you'll be saving). Take control over your food! For lunch, put together a big salad (enough for a couple of days at a time) and top it off with some chicken, tuna, turkey, salmon, or shrimp. How about a veggie or chicken burger as a tasty lunch protein! Throw in some beans and sliced almonds. Bring along some unsalted nuts to munch on. Every other day prepare a sandwich on whole grain high fiber bread with some lean protein (mentioned above). Top it off with some lettuce, tomato and bean sprouts. Bring along some low fat Greek yogurt and walnuts for an afternoon snack. Thinking of making a pot of soup? Make a BIG pot and freeze it in containers. If there's no place to heat it up at work, bring the soup in a Thermos! No refrigerator? No problem. Pick up an insulated lunch bag and an ice pack.

Try to bring a refilable water bottle with you to work (and fill it up throughout the day). It is truly silly to spend money on water all day long. Take sips throughout the day. Quench your thirst with water (and avoid too much caffeine and sugary sodas). Don't eat when you are bored at work... drink water instead.

If you can prepare food in advance and freeze it in portions (defrost food in the refrigerator as you need it for meals), you will be able to save a ton of time. Of course make sure the ingredients you need to prepare your work meals and snacks are available at home. Chop and dice veggies once every few days to save time.

If you work in an office enviornment, walk around (whenever you can) during the day. Wear a pedometer so that you can monitor your progress. Take the stairs whenever possible. If you have time, eat outside on a nice day then talk a walk. Keep your sneakers at work so that you can walk whenever you have a free moment. Moving during the day will help you focus (no more afternoon naps at your desk).

Not everyone is like my son who enjoys preparing his own food and eating well almost all the time. But he is trying to inspire the people he works with by showing them that even after a long day's work, he has the energy to do just about anything. So start cooking and freezing, chopping and dicing, washing and peeling when you can. You'll feel better when you have some healthy foods at your finger tips, and you'll have a little extra money to spend when you're finished with work. Maybe you can even spend the money you saved on a gym membership! Okay I won't push my luck.

Author's Bio: 

Susan Weiner is a Registered Dietitian, Certified Diabetes Educator and Certified Dietitian/Nutritionist who has a private practice in New York. Her dual masters degree in “Applied Physiology and Nutrition” has afforded her the opportunity to practice as a nutritionist and exercise physiologist. Susan is a contributing medical producer for dLife TV and serves as a member of dLifes medical advisory board. Susan is a nutritionist and certified diabetes educator for the diabetes program for, Bob Greene’s health and weight loss website. Susan is available for nutritional counseling, food company and media consulting as well as speaking opportunities.