Healthy eating at the office
Forget the coffee and donuts today. Here are seven easy ways to eat better at work:
1. Bring in your own heart healthy snacks. Foods such as fresh fruit, whole grain cereal, trail mix and these low fat All-in-One Nutrition Squares can give you a nutritious energy boost when you need it.
2. Count your cups of coffee. According to Health Canada, the daily caffeine limit for adults is 400 mg or about the amount found in three
8-ounce (237 mL) cups of coffee. Try trading in your afternoon cup of java for a cup of decaffeinated coffee, herbal tea or water to stay hydrated.
3. Pack your own lunch. That way, you can control the portion size, as well as the fat and sodium content of the meal. Plus, you’ll be less tempted to wander to the cafeteria or vending machine. Set a goal to pack at least two servings of vegetables with your lunch.
4. Host heart healthy meetings. Skip the donuts and danishes. Try a vegetable platter with a low-fat dip or hummus, or a bowl of washed fresh fruit instead. Offer water and 100% fruit juice rather than fruit drinks or soft drinks. On a chilly day, consider offering carafes of hot chocolate made with low-fat milk.
5. Avoid the candies and chocolates. Maybe you walk past that candy dish or box of chocolates en route to the photocopier. Stick to your own healthy snacks. Better yet, bring in a batch of Cherry Ginger Biscotti – they're low in fat, and will get your co-workers hooked on heart healthy eating too.
6. Start a healthy eating lunch club. Swap heart healthy lunches with a colleague. Find delicious recipes at www.loveyourheart.ca to suit anyone’s taste buds, and keep a collection of your favourites.
7. Ask yourself if you're really hungry. Maybe you just need a break from your work and not coffee or food. Stand up and stretch, or walk up and down a few flights of stairs to re-energize yourself.
Make heart healthy choices whenever you can to stay energized and be productive on the job!