Nutrition Solutions - Healthy eating in the workplace

Have you ever stopped to think about how many of your meals you eat at work? Most of us eat lunch at work. And we're still around in the afternoon, craving a snack. Early birds might be eating breakfast at work too. This means you're eating most of your food in your workplace, so it's important to make the best choices you can.

What's For Lunch?

Lunch is an important meal because it sets the stage for the rest of your day. Eating a good mix of complex carbohydrates, lean protein and a little healthy fat will help keep you energized throughout the afternoon. Your best defense against the urge to nap in the afternoon is a good lunch.

Where does your lunch come from? Maybe you brown-bag it. Or your office has a cafeteria. Maybe it's a stop at a fast-food restaurant or a business meeting at an upscale place. No matter where you get your lunch from, you have great options to make it healthy.

From the grocery store

"¢ Many stores have an in-house sushi bar. Try a California Roll made with brown rice and a side of edamame.

"¢ Hit the freezer section for an organic black bean burrito (Amy's is a good brand) with prepared salsa from the produce section.

"¢ Keep a couple of Kashi frozen entrees in the office freezer. They're also good choices for when you have to unexpectedly work late.

"¢ Keep foil packs of tuna and salmon in your desk to add to salads you bring from home or from the salad bar.

From the salad bar

A good formula:

"¢ leafy greens

"¢ cooked whole grains, such as brown rice, quinoa, whole wheat pasta or couscous

"¢ lean protein, especially grilled chicken or shrimp, tuna or salmon, cooked beans, hard boiled eggs, tofu

"¢ cut veggies, such as broccoli, snap peas, green beans, scallions, tomato, carrots

"¢ ¼ cup cheese

From fast-food chains:

Most establishments have a website with nutrition information, so check it out before you go.

Look for grilled items and salads (but watch additions like heavy dressing, crispy noodles, croutons).

From the deli:

"¢ Ask for whole grain bread or wraps.

"¢ Skip the mayo, or ask for a little mayo and mustard.

"¢ Pile on the veggies.

"¢ Many places will make your sandwich to be "slim," with less meat. Healthier and cheaper.

Bringing in Leftovers:

"¢ When you make a healthy dinner, make extra for lunch later that week.

"¢ When grilling or roasting, always throw extra veggies, chicken or fish into the mix to throw into a salad.

Snacking Smart

Snacks are an important part of a good eating plan. They help keep your blood sugar and energy steady by making sure you eat every 3 or 4 hours; they take the edge off late afternoon hunger so that dinner is not a free-for-all; and they help make sure you're getting all of the nutrients that you should.

Make snacks fit your schedule. I find most people are hungry between lunch and dinner, so that's a great snack time. Maybe some days you're having two snacks. If you're making healthy choices, you're hungry and it fits into your overall eating plan, snack away!

Snacks should be about 200 calories or less. The better the ingredients, the better you'll feel when you eat them. Strive for a mix of protein, complex carbohydrates and a little (healthy) fat.

Snack Ideas:

Energy Bars: Choose bars that have the most whole ingredients and the least chocolate coating. Good brands include:

"¢ Larabar

"¢ Kashi TLC (the chewy ones are more popular)

"¢ Clif Mojo

"¢ Fresh fruit or whole grain crackers with a tablespoon of natural (no sugar added) peanut butter.

"¢ ¼ cup dried fruit & ¼ cup nuts

"¢ medium nonfat latte (feel free to add a dash of cocoa powder if you like)

"¢ ¼ cup hummus with raw vegetables

"¢ 1 cup fresh fruit with ½ cup low-fat cottage cheese

"¢ 8 ounces nonfat yogurt with 6 walnuts

"¢ ½ cup high fiber cereal (Kashi Go Lean is great) with ½ cup nonfat milk

"¢ 80 calories of dark chocolate and a small peach

"¢ whole grain crackers with 1 stick of low-fat string cheese

"¢ ½ cup nonfat frozen yogurt, plain (this means no added candy, fudge swirls, etc.)

"¢ ¾ cup shelled edamame

"¢ 2 slices low-salt turkey and a small bunch of grapes

"¢ one hard-boiled egg drizzled with 1 measuring teaspoon of good olive oil and freshly grated black pepper

"¢ one serving (about 20 chips) of Kettle Baked Potato Chips

Follow these healthy eating guidelines and see how much more energy you have at work.

Lisa Corrado received her Master of Science in Human Nutrition from the University of Bridgeport and her Culinary Arts Diploma from the Institute of Culinary Education. She makes busy people healthier by combining clinical nutrition with foods they love to eat. Contact Lisa at 203-972-3447 or Lisa@LisaCorradoNutrition.com. Visit her website at www.LisaCorradoNutrition.com.