The bottom line is that in order to set yourself up for success, you must establish good habits. Purchase healthy snacks and make sure to keep them nearby, whether you are at work or at home. Also, keep water nearby. Try to avoid eating a large lunch, which will put you in what I call a “food coma” and make you sleepy. Make an effort to prepare your own lunch, so you can be certain of what you are putting into your body and ensure that you are satisfying your nutritional needs.

For illustrative purposes, I will detail what I consume on an average day as a 6-foot-tall, 180-pound mesomorph (athletically built) programmer:

Until 7:10 am – Sleep

7:10 am – 8:00 am

1. Whole grain cereal

8:00 am – 10:00 am

1. Banana
2. Organic low-fat yogurt

11:00 am – 1 pm

1. Hard-boiled egg
2. Bagel with cream cheese

1 pm – 2 pm

1. Turkey sandwich on whole grain bread

2 pm – 5 pm

1. Protein bar
2. Whole grain granola bar
3. Crackers

6 pm – 8 pm

1. Dinner : salad + main course

8 pm – 10 pm

1. Fruit
2. Small dessert

11 pm – Sleep

As you can see, I don’t have a large lunch. Instead, I consume small meals throughout the day. By the time dinner rolls around, I am hungry but not ravenous. I typically consume a moderate dinner and a small dessert meal.

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