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Make Smart Food Choices
8. Choose smarter fast food. If coworkers invite you out for fast food, you don't have to decline on the basis of health considerations. Just choose wisely. Opt for a broiled chicken breast sandwich without the sauce or purchase a salad (store your own homemade or store-bought low-fat dressing in the break room fridge). At sit-down restaurants or the company cafeteria, opt for broth-based soup, fresh fruit cups, and grilled or steamed items.9. Create a sandwich-o-matic chart and stick it on your refrigerator. This prevents the early morning haze from overcoming your better judgment and allowing you to leave the house without a packed lunch. In one category on your chart, list your bread options (whole wheat bread, pita, tortilla wrap, and so on). In the next column, list your protein options, such as turkey breast, low-fat cheese or soy cheese, lean roast beef, hummus, or tuna or chicken salad. In another column, list vegetable toppings such as broccoli, sprouts, spinach, romaine, cucumber slices, tomato slices, roasted red peppers, and shredded carrots. Finally, in the last column, list your condiments, ranging from mustard to low-fat mayo to Italian dressing. You can also include a list of accompaniments such as cheese sticks, apples, oranges, yogurt, baby carrots, low-fat milk, and ready-made soup. Then, every morning (or, even better, the night before) pick one item from each column to pack. Voilà! A quick and healthy lunch!
10. Mini-size your sandwich. When purchasing sandwiches from a deli or company cafeteria, ask for a half portion. In one study, participants presented with a 12-inch sandwich ate the entire sandwich but felt just as satisfied afterward as when they ate an 8-inch sandwich. Apparently, seeing less translates into eating less.
11. For a healthier lunch, eat a healthier breakfast. Breakfasts composed of simple starches like doughnuts, white breads, or many popular breakfast cereals are quickly converted into sugar that floods your bloodstream and then goes away quickly. This leaves you craving fatty, high-calorie foods come lunch. Far better is to eat healthier breakfast foods that are slow to digest and thus leave you fuller longer. These include whole grains and lean proteins.
12. Exercise as you run errands. If you need to run errands during your lunch break, get some exercise in at the same time. If possible, complete your errands as you power walk, hitting the bank, convenience store, and other locations on foot. The exercise will help refresh your mind and reduce the stress of the day.
13. Walk to the deli. If you must eat out, walk to your destination. You'll burn some extra calories and refresh your mind at the same time. The short walk may also give you the willpower you need to order more healthfully.
14. Start a lunch bunch group. Eat with other coworkers who are interested in weight control, health, and nutrition. Share foods for taste-testing, exchange tips and recipes, and once a week, have each member bring in one healthy contribution to the meal.
15. Improve your work performance with healthy food. When Appleton Central High School in Wisconsin began serving more healthful food options and replaced soda-filled vending machines with juice, water, and energy drinks, students began behaving better and achieving more in the classroom. They stayed on task, were better able to concentrate, and paid better attention. If switching from fatty, sugary lunches produced that effect on high school students, just imagine what it can do for your mental outlook and motivation at work!
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