Healthy nutrition on the job

  • Published
  • By Debbi Thornton, RN
  • Eglin Civilian Health Promotion Service
EGLIN AIR FORCE BASE, Fla. --   If your workplace is like many offices, the snack food options leave something to be desired. 

Often at the desk or on the run for much of the day, available food options might be tasty, but can be loaded with fat and sugar, preservatives, and ingredients no one has ever heard of much less can pronounce. 

The  break room may have vending machines stocked with soda, instead of water and 100 percent fruit juices, and chips and candy, instead of low fat crackers and granola bars. Co-workers may bring in doughnuts or cakes on a regular basis and group lunches consist of ordering pizza or someone picks up fast food for the group. 

It is definitely a challenge to maintain a healthy weight and lifestyle with all these tempting choices around. Try these helpful tips that stress eating foods and snacks that will keep you full and help maintain weight even in a tempting environment.

Breakfast-- Replace doughnuts and snack cakes with foods filled with fiber, protein and even a bit of healthy fat. This will provide energy throughout the morning and won't leave you feeling tired after the sugar has worn off. Quick and easy choices for work include granola bars, fresh fruit, yogurt and oatmeal sweetened with a dab of applesauce or fruit jam. Cereal, dry or with skim milk, with a small handful of walnuts or almonds can also be satisfying. Make muffins at home using canola oil when baking and add fruit or walnuts to the batter.

Lunch/ Dinner--Sandwiches are healthy when made with whole wheat bread and filled with lean meat such as chicken, turkey, tuna, deli sliced ham or roast beef. Add lettuce, spinach leaves, tomato, or a slice of avocado. Cottage cheese with fruit such as pineapple, pears, or strawberries adds protein and fiber that will keep your hunger satisfied through the afternoon. Bring leftover lean meats, vegetables, and soup to reheat at work. A small baked potato can be a quick and healthy lunch, topped with salsa, chopped vegetables or some plain yogurt.

Snacks--Healthy snacks need not be bland or boring. Apple slices with peanut butter provide natural sugar and protein. Try low fat crackers and a few slices of fat-free cheese or string cheese with a handful of raisins. Celery with a dab of peanut butter or dipped in yogurt as well as slices of fresh oranges and grapefruit can be refreshing. Strips of red and green peppers, carrots, broccoli, or cauliflower, with a little fat-free or low-fat dressing for dipping, are great snacks. You can also make your own trail mix using almonds, walnuts, raisins, dried fruit and whole grain cereal. Pretzels, fruit ices, or air-popped popcorn are also quick, healthy snacks.

Making changes on the job is not as difficult as they sound, although it may take a bit of planning and time. A good place to start is with granola bars, oatmeal bars, packs of instant oatmeal and instant grits. Nuts, such as almonds and walnuts, and a variety of low fat crackers, boxes of raisins and other dried fruits can be purchased in bulk. Cans of fruit such as mandarin oranges, applesauce and pineapple are great to eat alone or combined with cottage cheese. Buy bottled water or better yet, invest in a water cooler. Stock a variety of 100 percent fruit juices instead of soda.

When the occasional box of doughnuts or birthday cake does show up at the office, make a point of eating a nutritious breakfast first. You may find yourself passing on the sugary temptations, or being satisfied with only a bite or two.