Homemade snacks can be a good resource for controlled eating. If you make it yourself and package it yourself, you know what ingredients went into the final product and you can determine what constitutes a serving. Two strips of graham crackers with a light touch of peanut butter are every bit as satisfying as a six-pack of pre-packaged crackers with cheese and have less calories and trans fat.

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A low-fat homemade muffin, sized as a normal portion and not super-sized, can provide fresh ingredients like nuts and dried fruit and still come in a third to a half lower in calories and fat. Even your own homemade cookies can be trans fat free, a quality you're unlikely to find in the office donut box.

Another great workplace treat is tea. Herbal green teas come in a plethora of flavors. Without sugar or creamers they can be enjoyed for zero calories. Even the addition of a splash of cream or a half teaspoon of sugar will have minimal impact on the calorie count.