Tips to eat healthy at work

The average workplace is a nutrition minefield. Arming yourself with food strategies can help you work optimally and enhance your health. Here are few areas to watch...

Start with breakfast

Breakfast helps to fuel your body and your brain for the day's work. It doesn't have to be a big meal - even a small snack can help prevent you from being vulnerable to poor eating decisions later in the day.

During lunch

If you want to be in control of you nutrition, your best option is to take your own food to work. Prepare and pack meals the night before. Invest in a portable cooler bag and/or thermos flask.

Visit the canteen

If you can't bring your own food to work, think simple, light and easy-to-eat foods, such as grilled chicken or grilled fish. If your canteen and snacks only include fatty, rich, overcooked food and fat-laden, sugared snacks, speak to management about healthier menus and snacks.

Healthy snacks

The hungrier you are, the more likely it is you'll lose control and make an "unhealthy" choice. Plan nutritious snacks to prevent hunger during the day.

Try to eat at least five portions of fruit and vegetables a day to prevent a variety of degenerative diseases, such as heart disease, different types of cancers and obesity.

Vending machines

Many of the options in vending machines are high in fat and kilojoules. Better choices from the vending machine include dried fruit, flavoured milk, nuts and seeds. If these choices aren't available, ask the supplier if it can be included.

Coffee break

Limit coffee to two to three cups a day and consider switching to decaf. Try to drink herbal tea and water instead.

Meetings at the office

Have a nutritious snack before meetings if you are usually tempted by biscuits and sweets. If possible, find out in advance who orders the food for meetings and request fresh fruit and yoghurt.

When you have an unpredictable schedule

Working long hours can play havoc with your nutrition if you aren't prepared. If you know you'll be putting in extra hours, plan ahead and stock your desk or office fridge with nutritious snacks or pack a double lunch.

If you have an unpredictable schedule, try these tips:

·    Keep healthy snacks in your work environment. Take advantage of the office fridge if you have one and keep it stocked.

·    During unexpected late hours, take a food break to fuel your brain cells and enhance your productivity.

·    If time is precious, have healthy food delivered.

·    Keep food off your desk to help discourage mindless eating. Keep apples, oranges or other healthy snacks in your desk.

At work functions

Birthdays and office parties often revolve around food and drink. When it's your turn to bring food, consider a delicious, healthy option, eg a platter of fruit or veggies. An occasional treat is not a health disaster. If you have a piece of birthday cake or dessert, be sure to savour it. If it tastes mediocre, don't finish it.

If you drink alcohol, choose simpler drinks like wine rather than cocktails. Dilute your drinks with soda water or sugar-free cold drinks and have two glasses of water for every alcoholic drink.

When filling your plate, take taste-size portions. Best appetizer options include fruit, veggies, nuts and popcorn. If you can have input into the menu, ask for crudites with a fat-free cottage cheese dip, fruit and low-fat cheeses, grilled lean meat or omega-3-rich fish.

Team up at work

Team up with a colleague who is also determined to eat healthily. You can take turns to prepare healthy snacks and meals for each other.

Gather menus from local restaurants and take-aways and scan them for healthy foods. Ask how the foods are prepared, eg do they steam the vegetables or fish? Can they make it without the cheese sauce? Compile a list of approved restaurants and healthy menu choices and pre-arrange delivery for some days. That will help you resist the pizza your colleagues have ordered.

When you are travelling

·    Sales representatives and others who spend time on the road every day are subject to eating hazards. Try to keep a cooler bag in your car stocked with nutritious snacks and drinks.

·    Eating in airports is similar to eating out, so choose the best option available in terms of nutrients and kilojoules.

·    Ask for the vegetarian or special meal when you book your flight as these are often tastier and healthier. However, ask for an explanation of the vegetarian meal as they vary between airlines.

·    Travel with emergency snacks, such as nuts and dried fruit.

·    Have a glass of water for every hour of flying time to minimise dehydration.

·    Avoid adding fat such as butter or margarine to your roll.

·    For breakfast, choose the cold cereal, which usually comes with fresh fruit and low-fat or non-fat milk.

Get expert help

Consult your medical doctor and a registered dietitian for expert advice on diet-related conditions, eg obesity, diabetes, arthritis, gout, food allergies or irritable bowel syndrome.

A dietitian will help you to work out a diet that provides you with all the nutrients you need to stay healthy.

(Reworked from article by Discovery)