We all have days when we can't resist food cravings. Don’t beat yourself up about it. Instead, make a plan for how you will handle these days. Small but conscious changes in your daily habits will renew your strength and help you reduce the temptation to eat unhealthy foods.

Eat when you are hungry.

When you let yourself get too hungry, the need for food puts you at risk for making unhealthy choices. If you let hunger go too far, it’s easy to be tempted by the donuts in the office lounge or a bag of chips from the vending machine. If you feel hunger coming on, don’t deny yourself the opportunity to eat. Grab something healthy right away.

Be prepared.

Don’t let hunger take you by surprise. Keep your pantry stocked with healthy snacks. Create a space at work for seeds, nuts, fresh fruits, yogurt, or fresh vegetables with hummus. Pack individual servings of snacks at the start of every week, and carry some with you at all times. When these foods are available, you’ll be less likely to grab an unhealthy option when hunger hits.

Allow for distractions.

A distraction can work wonders for reducing temptations. When you can’t seem to get your mind off an unhealthy food, change your focus. Make a phone call, research healthy recipes, or take a short walk around the block. This allows you to revisit your goals and think twice about giving in to a temptation that will get you off track.

Move away from the serving table.

One of the best ways to resist temptation is to remove yourself from easy access to unhealthy foods. The worst place to be at a gathering is close to the food table. Mingling near the appetizers, snacks, and desserts can lead to mindless munching. Pick a seat or a place to stand across the room. You will enjoy the gathering just as much but avoid overindulging.

Purchase treats in single servings.

The saying “out of sight, out of mind” doesn’t always work. If you know there are cookies in the pantry or ice cream in the freezer, resisting them when you crave something sweet can be difficult. Rid yourself of the temptation and keep these foods out of the house. When you want to enjoy a treat, buy just one, not a whole box. Get one cookie from the bakery, a snack bag of chips, or a single-serve ice cream. Once you’ve enjoyed your treat, there won’t be any leftovers to tempt you later.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.