Just because you're on the go and cannot eat at home doesn't mean you have to sacrifice healthy eating. With good planning, you should be able to eat well at work. If you work in an area surrounded by restaurants, check their menus to see which places offer healthy choices. Look for steamed or stir-fry veggies, salads, grilled chicken sandwiches and soups. You can then opt to eat at those places during lunch time.
Step 1
Bring food with you. Don't count on finding something healthy in the vending machine or having time to go out for lunch. Instead, pack a small lunch bag with a few items, preferably some that don't require refrigeration. This will allow you to control ingredients so you can choose the ones that contain the most nutrients.
Step 2
Prepare lunch the night before. Focus on nutritious combinations so you make the most of each ingredient. For example, make a wrap using a whole wheat tortilla, a slice of turkey and some tomatoes. A thick stew using lots of vegetables is another good choice and you can take it to work in a small thermos.
Step 3
Walk to the grocery store or deli during lunch. On days when you don't bring your lunch in, this is better than buying a slice of pizza or fries. Order a sandwich and ask the server to hold the mayo and the cheese, or buy a prepackaged salad or some cottage cheese or yogurt.
Step 4
Bring at least a couple of snacks with you. Many people bring lunch along but forget to prepare for mid-afternoon and mid-morning snacks. A piece of fruit, a granola bar or some nuts provide plenty of nutrients but are easy to carry and very convenient.
Step 5
Create a "food drawer." Designate a drawer in your desk as a storage space for "emergency snacks." These are treats you can eat on days when you forgot to bring something from home or are hungrier than usual. Only store things that will not go bad in a few days. Good choices include boxes of raisins or small bags of dried fruits, a can of roasted peanuts, rice cakes, whole wheat crackers, peanut butter, green peas, beans or cereal bars.
Tips and Warnings
- If you don't have a fridge and microwave at work, talk to your boss. If you have the space for it in the office, you might be able to get one. If the company is not willing to pay for it, you might talk to your coworkers about pitching in and buying one yourself. This will make cooking and keeping food easier.
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