Does your busy work schedule leave you feeling exhausted at the end of the day?
You may not feel like taking the time to make homemade lunches after a hard day at work. However, most people spend one-third of their waking day at work, so what you eat at the office plays a huge role in your overall health and your emotional well-being.
Lunch is the most popular meal to eat out, but did you know that pre-made food or take-out is often packed full of salt, sugar, saturated fat, and preservatives?
These can have a negative impact on your body and mind and leave you feeling less than wonderful at the office.
Every year registered dietitians with the Dietitians of Canada join together to promote healthy eating for Nutrition Month in March, and this year’s theme is Eating 9 to 5!.
Healthier lunches
With this year’s theme in mind, I am going to share four simple strategies that will help you pack healthier lunches to keep you energized from 9 to 5.
1. Take a Lunch Break
Get away from your desk to beat stress, be active, and recharge your body and brain so you can come back to work energized and ready to focus.
- Choose three out of the four Canada’s Food Guide food groups (Vegetables and Fruit, Grain Products, Milk and Alternatives, or Meat and Alternatives)
- Focus on eating a rainbow, and have at least 2 colorful vegetables or fruit in your bag.
2. Snack Smart
Avoid reaching for the typical meeting treats and focus on whole foods to keep you satisfied between meals.
- Bring snacks with two of Canada’s Food Guide food groups
- Try including a vegetable or fruit plus a protein source to keep you full for longer
3. Think Before You Drink
It can be easy to grab a coffee for a quick pick-me-up. Although you may feel immediately more energized after sipping your cup of java, too much caffeine can cause stomach upset, increased heart rate, and anxiety.
What you add to your coffee also makes a difference. For example, a large “double-double” typically has more sugar and fat than a glazed doughnut!
- Water is the best. Try jazzing up your water with lemon slices, berries, mint, or cucumber.
- Aim to have only two to three 8-oz cups of caffeinated beverages a day.
- Try switching to milk instead of cream or using less sugar in your coffee or tea.
4. Beat the Afternoon Slump
Your energy can start to fade mid-afternoon, so you would do well to bring enough of the right types of food to last you throughout the day!
- Try eating more vegetables, protein, and whole grains at lunch.
- To beat that sluggish feeling at the end of your day, try bringing a small snack to eat on the run or on your commute home.
Almost 40 percent of Canadians also skip breakfast! Start your workday off right with this easy-to-make Swiss Muesli.
What will you pack in your lunch bag tomorrow?