Apr
19
Lunch; your chance to be healthy
Filed Under Eating Healthy
We’ve been covering health at work this week. So far we’ve talked about ways in which you can stay physically active while still remaining productive. Today, we’re going to talk about healthy eating habits at work.
Overview
For many of us, lunch is one of the two big meals of the day. It’s a chance to take a break from work as well as a chance to socialize with our coworkers. Unfortunately, lunch has also become a chance to overeat or eat things you really shouldn’t. Many people tend to overdo lunch and then head back to work feeling heavy and sluggish. Looking back, I remember whole periods of my life where I would eat massive quantities of food at lunch and then spend the next hour or so dozing at my desk. I was ruining my health and my productivity but I didn’t see another way. So today, I’m going to list out a few options for lunch along with their advantages and disadvantages.
Brown Bag
We all know this one. You simply prepare your lunch at home and bring it in with you. From a health perspective, this can be one of your best options. The reason I say this is that you have more control and information about what you eat when you prepare it yourself. By the way, prepare could be as simple as buying a prepackaged frozen meal. I’m using it here simply to refer to you bringing in your own lunch as opposed to going out to a restaurant.
When you bring in your own lunch you know exactly what’s in it, how many calories it has, how fresh it is and how it’s prepared. You know how much you’ll eat ahead of time and you have complete control over when you’ll eat. So if you’re trying to be healthy above all else, this is the right option for you. Getting premade healthy meals is easy. You can make them yourself or buy them at the supermarket. Bring them in, prepare them at the office and eat. Bringing in meals is also cheaper than going out so you’ll be sparing your wallet as well as your health.
The downside to bringing in your own meal is that you’ll miss out on some social aspects of work. It’s fun to go out with coworkers. You get to know them and they get to know you. It’s a great way to make new friends and learn more about what people in the company do. The good news is that you don’t have to give this up when you bring in your own lunch. Just set up a “lunch date” ahead of time. Tell folks you’ll meet them in the break room at a certain time. You can even bring some food for your coworkers and make things a bit more social.
Going Out
Going out is the least healthy option you can take. However, since you’re going to do it anyway (I still go out for most of my lunches, let me go over some tips on what to look for.
Portion Size - Most restaurants these days will try to lure you in with large portion sizes. Resist this. You don’t need that much food. Try to eat around 1/3 of your daily calories at lunch. For most women, that means 600 to 800 calories. For most men, that means 700 to 900 calories. However, your numbers may vary depending on your size and lifestyle.
Check Nutritional Information - Most restaurants have these posted or will make them available. And yes, you should read them carefully. Sometimes the foods you think of as healthy are not.
Beware the Extra Ingredients - People buy salads because they’re healthy. Then they add ranch sauce and all of a sudden you have a horribly unhealthy meal. This is the danger of extra ingredients. In many cases, the restaurant’s nutritional information won’t mention calories from these things so you’ll have to keep them in mind yourself.
Watch the Side Orders - That bread you get before the main meal gets there? Don’t eat it. That appetizer? You don’t need it. Those chips and cookie with your sandwich? Nope, you don’t want them. This is another way restaurants will get you. You’ll read the nutritional information on the main course and think you’re doing well, not realizing you just added hundreds of calories with all these side orders.
Drinks - That large soda you just had with your meal could have more than 400 calories. That fruit smoothie? Same thing. That ice tea you dumped the four sugars into had more calories than your average cheese burger! Drink water, it’s better for you and better for your wallet.
A Healthy Compromise
One way to go out to lunch and still be healthy is to go to your local supermarket. Most supermarkets these days have deli counters, prepared food and a place to sit down and eat. You’ll find a huge variety of food at prices lower than a restaurant. You’ll also find a greater amount of information on those foods. One of my preferred lunch destinations is the local Nob Hill Foods. I can buy a few things that will make a healthy lunch and have left overs for a snack later on in the day.
I usually pick up a small salad of some kind or maybe some components to make a sandwich. Plus a piece of fruit to finish things off. I pay the same amount I would at a restaurant but I end up with more food plus I know exactly how much I should eat. That supermarket also has a neat little place to sit down and eat. I often go there with coworkers. We can each get exactly what we want and then sit down together and eat.
Other Tips
- Eat slowly - Your body takes a while to realize it’s full. So eat slower.
- Stop when you’re full, not when the plate is empty - Remember, restaurant portions are too large. Don’t try to eat it all. Take some back if you want but stop eating when you’re not hungry.
- Take a walk - After lunch, take one of your 15 minute walks. It’s a great way to avoid the post lunch food coma.
I can’t tell you what to eat. I can only help you make a better and more informed decision. However, I hope I’ve given you a few tips on how to select a healthier lunch. Tomorrow, we’ll talk about snacking at work.
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