We spend a lot of our waking hours at work, so it's important to figure out a healthy strategy for eating on the job. Here are a few tips.
Eat BreakfastAccording to researchers, people who skip breakfast can be more exhausted and irritable than those who don't. Eating breakfast makes you more productive and can even help to improve your memory. Try to plan what you're going to eat in advance.
Here are a few suggestions for healthy breakfasts: Banana (or any fruit), instant oatmeal, low-sugar cereal and skim milk (Shredded Wheat with berries). Yogurt is packed with lean protein and calcium.
Need to eat on the run? Try Dunkin' Donuts Egg White Veggie Flatbread (280 calories) or the Egg White Turkey Sausage Flatbread (280 calories).
Starbucks has The Perfect Oatmeal for only 140 calories with 4 grams of fiber—and it's very tasty. Just avoid the added sugar topping and the dried fruit. You can also try Starbucks' Strawberry Blueberry Yogurt Parfait for 290 calories or the Spinach & Feta Breakfast Wrap made with egg whites for 290 calories. Their Reduced-Fat Turkey Bacon with Egg Whites on English Muffin is 320 calories.
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Bring Your Own Healthy LunchYou might even try to create a weekly menu along with a shopping list. Choose whole-wheat breads, rolls, pitas, English muffins and tortillas. You can vary the type of bread to keep lunch interesting and appealing. For filling, use lean luncheon meats, such as turkey, ham or roast beef, rather than bologna, salami or bacon. Add vegetables such as lettuce, tomatoes, cucumbers or peppers.
Plain peanut butter (meaning no added sugar, just crushed peanuts) is also a good choice; try peanut butter and banana or peanut butter and raisins.
Follow These Tips:
Sandwiches and Wraps: Chicken, turkey, lean cold cuts or low-fat cheese on 100 percent whole-wheat bread (whole grain must be the first ingredient) are all great options. Avoid mayo, tartar sauce, creamy dressings and full-fat cheese. Use mustard, ketchup, salt, pepper or vinegar.
Pasta: Use whole-wheat pasta, and add vegetables and a low-calorie sauce (50 to 60 calories per half cup).