HEALTHY EATING AT WORK With a little planning, healthy eating while at work all day is doable. Many people spend more waking hours at work than at home. If this sounds like you, there’s a good chance that most of your meals, if not all, are eaten at work. Is it possible to eat healthy while at work? Yes it is…with the help of some general guidelines. First, Plan Ahead. It may seem like a hassle, but with minimal thought you can ensure that healthy food choices are readily available to you at work. Here are some tips to help you get started: Homemade is better than store-bought. A homemade meal is always preferable because you know exactly what’s in it. When making dinner the night before, cook a little extra to take for lunch the next day. And, if your mornings are rushed, grab some lettuce, salad items and protein (a hard-boiled egg, a can of tuna, meat from last night’s dinner) to make a quick and nutritious salad for lunch.
Eat your breakfast. Breakfast is the most important meal of the day because it jump starts your metabolism. Even though it’s best to eat within an hour of waking, if you’re rushed, don’t skip the meal. Blend some protein powder with fruit and milk to drink on the way to work. Or, buy an egg sandwich on whole grain toast or with nut spread on your way to the office. Ahhh, a good night’s sleep. If you don’t get enough rest, you’ll tend to reach for more food as a source of energy, even though you may not be hungry. So try to get 7-9 hours of sleep each night. Avoid the sugar crash. Too much starch at lunchtime (pasta, rice, thick bread, noodles) can elevate blood sugar initially, then cause it to drop dramatically, resulting in a mid-afternoon slump that sends you straight to the vending machine. Protein slows the release of sugar from your meal into the blood stream for an even blood sugar level and steady energy. High protein bars make great snacks; just be sure to read the labels and choose bars with low sugar. Stock up on healthy snacks. Bring to work a selection of healthy snacks to have on hand: cereal bars, nuts, canned fruit, low-fat granola bars, peanut butter, whole grain crackers, cut up vegetables. Drinks count, too. If you have a weight goal, cut our or reduce soft drinks and fruit drinks which are high in sugar and calories. Keep a refillable water bottle handy and add citrus slices in it for flavor.
Reality Check Statistic A whopping 83% of Americans typically eat at their desk in an effort to save time and money, according to a recent survey by the American Dietetic Association and ConAgra Foods’ Home Food Safety program. Be Flexible. Dining out with co-workers doesn’t have to destroy your planned way of eating healthy. Just follow these tips: Portion size matters. Big plates of food may be a great value, but they pack a lot more calories. If you know your portion size will be large, ask the waiter to put half in a doggy bag before you get the plate. Order off the lunch menu (not the dinner menu) or order an appetizer, which can be the perfect size for lunch. Choose lower-fat menu items that are baked, broiled, poached, roasted, steamed or stir fried. Order dressings, sauces and gravies on the side. Add a green salad when possible and eat it first. Choose a side of veggies or fruit instead of fries.
“ A WHOPPING 83% OF AMERICANS TYPICALLY EAT AT THEIR DESK IN AN EFFORT TO SAVE TIME AND MONEY “
Own Your Health Work is important, and so is staying healthy. And eating right is a huge part of taking care of yourself. If you eat at work, be sure to prepare and store your food properly—and disinfect the space where you eat—to avoid the risk of foodborne illness. Take 10-20 minutes to focus on your eating, not your emails, phone, computer screen, etc. Paying attention to your meal helps avoid overeating and gives you that all-important mental recharge needed for total body health! Resist vending machines! You can out-smart your cravings by coming to work prepared with a variety of crunchy, salty and sweet snacks that will provide quick energy in a healthier way: pretzels, granola bars, nuts, yogurt, fresh berries, dried fruit, low-fat cheese and crackers, veggies with dip…to name a few.
Contact Anne-Julie Charron ( ajcharron@clubmansfield.ca ) for more information. www.clubmansfield.ca
Source: 24 Hour Fitness E-Magazine. Used with permission. J a n u a r y - Fe b r u a r y 2 0 1 2 i s s u e . h t t p : / / v i e w e r. z m a g s . c o m / ublication/06b4da69#/06b4da69/22