10 Tips for Eating Healthy in the Workplace

Posted: January, 15, 2015 | Categories: Info

Following the holidays and the New Year, many of us have made resolutions to lead a healthier lifestyle, but that can be difficult in the workplace. From eating out with coworkers to attending lunch meetings, it can be hard to maintain your healthy eating goals.

Today, we are here to share our 10 tips for eating healthy lunches that are both delicious and low-calorie.

  1. Plan Ahead '“ When we go to the grocery store without a list or plan, we typically just pick-up whatever looks good and that doesn't always include the healthy items. Take the time to plan out your menu for the entire week, then list out all of the items you will need to purchase. This way you will make sure to get everything you need and you won't waste money on unnecessary items.
  2. Forget Packaged Lunch Meat '“ Sandwiches have been a staple of lunches since you were a kid, but packaged sandwich meat can be a problem, specifically when it comes to sodium. While protein is an important part of any menu, we recommend switching it up. For example, try this delicious quinoa wrap recipe that is packed with protein and flavor.
  3. Whole Wheat '“ When choosing your grains, oats and lunch bread/wraps, make sure to choose 100 percent whole wheat or 100 percent whole grain. These items retain all (or nearly all) of the nutrients and fiber of the grain which is perfect for your new healthy diet. If an item doesn't say 100 percent whole wheat or grain, check to see if whole grain is listed as the first item.
  4. What about cheese? '“ If you are like most of us, you probably love cheese, but it isn't necessarily a good item for our healthy eating. To get your cheese fix, we recommend looking for low-fat/low-calorie cheese options. While cheese can be high in saturated fat, calories and sodium, eaten in moderation, it can be a great source of calcium and B vitamins.
  5. Healthy Fats '“ Healthy fats may sound like an oxymoron, but they actually exist. Eating fat can be heart-healthy, so it is important to choose the right ones. Some of our recommendations include avocados, nuts, seeds, olive oil and fatty fish. If you love to eat chips and dip, we recommend dipping raw veggies or whole wheat chips in hummus or guacamole.
  6. Satisfy the Sweet Tooth '“ Just because you are eating healthier, doesn't mean you can't pack something for dessert. Fruit or yogurt will satisfy your sweet tooth while also providing the nutrients and dairy your body needs. Additionally, fruits such as bananas provide the potassium your body needs to help maintain healthy blood pressure. If you must have your fix of chocolate, pack a couple of milk chocolate kisses. They will satisfy your chocolate craving without wasting calories.
  7. Love Leftovers '“ Do you have leftovers from that delicious and healthy dinner you made last night? Pack them for lunch! A good tip to make sure you don't forget and don't rush the next morning is to put your leftovers directly into your lunch container. That way all you have to do the next morning is open the fridge, grab it and head out the door.
  8. Portion Control '“ Whether you are packing your lunch or have to go out for lunch, always remember to pay attention to portions. Look at the back of your purchased items and make sure that you understand the serving sizes, so that you are accurate on your calorie intake. If you go out for lunch, it is important to remember that many restaurants have increased their serving sizes. Try sharing an entrée with a coworker, ordering an appetizer or eating soup and salad to prevent overeating.
  9. Don't Force It '“ If you don't like something, don't force yourself to eat it. One of the most important things to remember is that your lunch should satisfy your hunger, not make you crave a burger and French fries. If you don't like kale salads, pack a spinach salad. If you don't like salads at all, pack some chicken and vegetables. Remember, being healthy doesn't mean you can't enjoy your food.
  10. It's All About the Packaging '“ Do you remember the first time you got to pick out a lunchbox? Remember how excited you were to pack your first lunch and show all of your friends? As adults, the lunchbox is still just as important. Spend a little extra money to make sure you get a lunchbox that will provide the necessary space and insulation you need to keep your food fresh. Additionally, with many patterns and styles available, you can still look cool in front of all of your friends!

Eating healthy can seem like a chore at first, but by following these 10 tips eating healthy will soon become a habit. If you need a little more motivation, packing your lunch can also save you money. In 2013, Visa performed a study that showed that Americans spend an average of approximately $1,000 per year on eating out for lunch. With inflation, that number has probably increased by now. Just think of all the money you could save!

At JWilliams Staffing, we are committed to helping you make healthier choices that positively impact not only the workplace, but also your daily life. For more information on our real estate staffing solutions, visit the JWilliams Staffing website today!


By JoAnne Williams
Founder, President and CEO

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