It can be a challenge to eat healthy foods at work.
Many convenient foods are high in sugar, salt, or fat, and it can be hard to plan healthy meals and snacks around busy schedules and meetings.
Here are some tips to stay on track during the work day:
Keep healthy snacks at your desk
but store them in a drawer or bag out of sight so you won't be tempted to snack if you're not hungry
Schedule your snack times
if you tend to lose track of time or get overly hungry throughout the day
Keep water at your desk
and avoid sweetened beverages
Cut back on cream and sugar in your coffee
If you can't cut them out completely, limit yourself to one cup a day
Keep sugar free gum handy
to chew if you get bored or tired, instead of reaching for a snack
Plan ahead for special events
and decide what treats you will eat and which ones you will skip; For example, maybe only eat homemade treats, or only chocolate cake, no other sweets
Label and date all food
to be kept in community spaces
Always leave time in your schedule for lunch;
Avoid eating in front of your computer, even if you only step away for a short time
Snacks
If you don't have access to a refrigerator at work, there are plenty of healthy snacks to get you through the work day. Skip refined or processed snacks and choose whole foods that don't need to be refrigerated. Remember you can always bring a cooler to keep fresh foods chilled and safe outside the fridge. To keep you satisfied and help maintain your focus, pair a carbohydrate with a protein, like dried fruit with nuts, or yogurt with fruit.
Consider these healthy whole food snacks at work:
Whole fresh fruits
like apples, pears, oranges, berries, or bananas which can be kept at room temperature
Sliced fresh fruit or vegetables
Once fruits or vegetables have been cut make sure they stay refrigerated
Unsalted nuts or seeds
like almonds, cashews, sunflower seeds, pepitas, or walnuts; Pre-measure portions to help control calories and avoid salted nuts, or those made with artificial flavors or sweeteners
Cottage cheese
in individual portions
Dried fruits
like apricots, raisins, dates, or figs; Limit your portion size to 1/4 cup or less to control calories
Yogurt
plain is best, and Greek yogurt is higher in protein which may keep you full longer; Skip artificially flavored or sweetened yogurts and add your own fruit, nuts, or spices
Portioned apple sauce
or other fruit sauce, choose varieties with no-added sugar when possible
Instant oatmeal
Look for low sugar options, or make your own mix at home
Hummus and pita chips
or vegetables
Individually portioned cheeses
such as Mini Baby Bell, Laughing Cow, or cheese sticks
Avoid processed sweets
like cookies or candy, and fried snacks like potato chips, corn chips or puffed cheese snacks. Those foods are typically high in sugar and fat, and may not keep you full through the day. If you must purchase something from the vending machine, trail mix, pretzels, or peanut butter crackers are usually a healthier option.
Workplace Lunches
Packing your lunch for work is typically more economical and usually healthier than purchasing a pre-made meal. It takes a little bit of planning to start, but with practice, packing a healthy lunch becomes quick and easy. Always try to include at least one serving of non-starchy vegetables, a lean protein, and a healthy carbohydrate. Keep in mind that your lunch might need to keep you full for several hours, so choose foods that are high in fiber to help you stave off hunger. Check out the lists below for some suggestions.
Non-Starchy Vegetables
- Carrots
- Celery
- Cucumber
- Pepper
- Leafy greens
- Broccoli
Lean Proteins
- Turkey or Chicken Breast
- Canned Tuna or Salmon
- Tofu or Tempeh
- Greek Yogurt, plain
- Almonds
Healthy Carbohydrates
- Fruit, fresh or dried
- Beans
- Whole Grains
- Potatoes
- Squash
- Quinoa
Here are some tips to keep in mind when packing your lunch for work:
If you make a salad, add some protein
like beans, hardboiled egg, legumes, or grilled meat so you feel satisfied and stay full; Pack dressings on the side so your salad stays crisp and you can control your portions
Whole grain salads
made from quinoa, farro, barley, or bulgar travel well to work; Check out some recipes from the Whole Grains Council here.
Tuna and salmon in pouches
travel well and can be a quick lunch with some crackers and fresh veggies
Leftovers from dinner
make great lunches for work; Store them in the refrigerator, clearly labeled with your name and the date
If you don't have a way to heat your food
packing soups, stews, or chili in a thermos will keep them hot until it's time to eat.
