How to say no to the donuts (sometimes)

THE REALITY

1. Work food adds up

• About 1 in 4 workers get food at workIn a typical week
• About 1,300 calories a weekFor the workers who did
• You don't have to skip it allThe goal is fewer autopilot bites

Source: CDC researchers, Onufrak et al., 2019.

NIGHT SHIFT

2. What NIOSH tells nurses

• Eat less between midnight and 6 a.m.
• Sugary, low-fiber snacks can make you sleepier
• Pick veggies, soup, fruit, yogurt, eggs or nuts
• Eat with coworkers, away from the unit if you can

Source: CDC/NIOSH shift-work training for nurses.

PLAN AHEAD

3. Bring your own snack

• Stock one in your bag or lockerSo there's a choice when you're hungry
• Nuts, seeds, fruit, yogurtThings that hold you over
• Plate it, don't grazeDon't eat straight from the box

Source: CDC healthy eating tips.

SAY NO NICELY

4. Lines that work

• "Thank you! I'll grab one later."
• "I just ate, but these look amazing."
• "Saving mine for after report."
• Or say yesPick the one you really want, and enjoy it

DRINKS COUNT

5. Check what's in the cup

• Water over sugary drinksCarry a refillable bottle
• Caffeine: 400 mg a dayThe level FDA cites for most adults
• Late coffee lingersCaffeine's half-life is 5 to 6 hours

Sources: CDC, FDA, NIOSH.

LABEL MATH

6. Know the sugar numbers

• 50 g of added sugar a dayFDA Daily Value, 2,000-calorie diet
• 10 g of added sugar per meal, maxDietary Guidelines 2025–2030
• Spot it on the label"Sugar", "syrup" or words ending in "-ose"

General wellness info, not medical advice. Ask your doctor about your needs.