5 Tips for Healthier Eating On the Job

When you spend eight hours a day at your job, you’re likely to be eating many of your meals and snacks away from home. And these days, with so many of us working extra hours — and even opting to work through our lunch breaks, it’s not surprising that a lot of people are succumbing to the temptations of cheap, convenient takeout, vending machine snacks, or other foods that are quick and available on the premises. This makes it even more essential to plan ahead so you eat a good breakfast consisting of some lean protein and fiber, and then follow it up with a healthy midmorning snack, a nutritious lunch, and an afternoon snack to keep you energized all day long. Eating healthfully throughout the day helps prevent drops in blood sugar that typically lead to fatigue and cravings for sugary and starchy carbohydrates.

Mom packed your school lunch for a good reason — she didn’t want you to start reaching for unhealthy foods in the cafeteria. The same strategy can help you at the office. Stock up on a well-insulated lunch bag or lunchbox, a thermos, and some high-quality leak-proof plastic containers that you can use to store anything from soups and salads to sandwiches, fresh fruit, steel-cut oatmeal, hard-boiled eggs, and nonfat plain Greek yogurt. Pack up a portion of leftovers from dinner the night before or go the classic route and prepare a sandwich with whole-grain bread, reduced-fat cheese, lettuce, tomato, avocado, and lean, reduced-sodium deli meats like ham, sliced chicken or turkey breast, or lean roast beef. Preparing your own lunch may seem time-consuming at first, but once you get into a groove, you’ll be surprised by how simple and quick it is. And more to the point — healthy. Try to peel yourself away from your desk so you can enjoy your lunch without any distractions — it will help you savor your meals and feel more satisfied.

Does your stomach start growling during mid-morning or mid-afternoon lulls? Do you suddenly feel tired and “starved?” That’s because it’s time for a healthy snack! Well-timed, nutritious snacks give you the energy you need to power through your day. Since vending machines are usually filled with chips, cookies, candy, and other empty-calorie processed foods you should definitely avoid, the trick is to have your own healthy snacks on hand. The most energizing and satisfying snacks contain fiber-rich good carbohydrates and lean protein, so opt for a piece of fruit with a handful of almonds, a part-skim mozzarella cheese stick with whole-wheat crackers, or some precut celery sticks, bell peppers, and/or jícama with whole-wheat pita chips and hummus. And while the ideal choices for healthy snacks are whole foods, sometimes our schedules are just too busy and we don’t have time to prepare something at home. On those crazy days, our South Beach Diet 100-Calorie Snack Bars are a convenient on-the-go option.

Soups make an excellent lunch option because they’re flavorful, hearty, and satisfying, and when made with the right ingredients, very healthy. Get some of your co-workers together and start a soup club in which everyone shares a favorite healthy soup recipe and takes turns bringing soup to the office for the members. You can store the soup in a crockpot or large plastic container and reheat it in the microwave during lunch. Or, in the summer months, keep chilled soups cool in the office fridge. Set ground rules for the ingredients, like using lower-sodium chicken, beef, or vegetable broth, lean protein, whole grains, and nutrient-dense, fiber-rich vegetables and legumes. Also make sure only fat-free or reduced-fat dairy is used. Soup clubs are a fun way to meet new people in the company and build your recipe repertoire.

If you decide to buy lunch in an office cafeteria, heading directly to the salad bar will help you stay on track with your healthy eating plan. You’ll want to load up on vegetables, such as mesclun greens, spinach, romaine lettuce, broccoli, bell peppers, and cauliflower. Go easy on the cheese and choose lean meats, soy protein, or legumes instead. And when it comes to the salad dressing, remember that extra-virgin olive oil and vinegar is one of the healthiest choices; limit yourself to 2 tablespoons of the oil. You can add a sprinkling of dry-roasted nuts or sunflower seeds as a topping instead of croutons or bacon bits.

Even if you become devoted to brown bagging it on most days, there will probably be times when you end up ordering in. To help you avoid making the wrong choices in a moment of weakness, take some time to circle or highlight the healthy options on the take-out menus from your favorite restaurants. Regardless of the type of cuisine you order, always stay away from foods made with high-fat sauces and anything fried. Choose a vegetable-rich soup or light salad to begin your lunch (or dinner) and stick to lean protein, including lean beef, seafood, turkey or chicken breast (remove the skin), and pork loin, for a main dish. As a side dish, choose steamed or grilled vegetables with brown rice or whole-wheat couscous. If you want a lighter meal, enjoy a salad with grilled chicken or salmon or ask for the same ingredients in a whole-wheat wrap. For a beverage, choose water, fat-free or 1% milk, seltzer, or a sugar-free caffeinated or decaffeinated drink.