By Amy Fiala, RN and Jennifer Mount, RN
It’s no secret that most of us are always on the go and have busy schedules. This can make it hard to prioritize healthy eating. According to the American Heart Association, among the 85% of employed Americans who eat lunch at work, 79% get food from the cafeteria, food service or a vending machine some of the time. Regardless of where you get your food from, there are healthy choices everywhere. Here are some tips to help you eat healthy on the go:
- Consider your entire day. If you’re planning to go out for a certain meal, plan to eat something healthy or light for your other two meals
- If you plan to go out, look through the menu ahead of time to make a more informed decision about what to order
- Look for healthier items on menus, words that my indicate foods are healthier include: baked, braised, broiled, grilled, poached, roasted and steamed
- Foods often higher in calories and saturated fats may include words like: fried, buttered, creamed, crispy and breaded.
- Avoid larger portions by splitting a meal or taking home leftovers
- Pack nonperishable, high protein foods in your purse or bag such as peanut butter, crackers, granola bars, fruit, jerky and trail mix
- Meal prep when you’re able to
- Avoid having candy dishes and snacks out at your desk, this can lead to mindless eating
- Choose to add vegetables where you can, like on your pizza or sandwich
- Smoothies can be a great way to get in your serving of daily fruits and vegetables
Academy of Nutrition and Dietetics. (2022, March). National Nutrition Month. EatRight. Retrieved March 11, 2022, from https://www.eatright.org/food/resources/national-nutrition-month
Building Healthy Lunch Habits At Work . www.heart.org. (n.d.). Retrieved March 11, 2022, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/healthy-work-lunch-habits-infographic
