[Muffie's Mom]

Eating Right At Work

Workin' 9 to 5, four 10 hour days, split shift, or job sharing while you sit symbiotically with your computer, jumping in and out of your car on sales or service calls, or teaching a room full of children. That's the flexible work force of the 21st century! What isn't flexible is your need for food during the workday. And eating healthy at work is a challenge due to limited time and unlimited not-so-healthy choices.

Time is of the Essence

The time crunch of your life might force you into this unhealthy pattern: you run out of the house with nothing to eat or, at best, a doughnut, pastry or banana. Then you skimp on or work through lunch. By dinner your stomach is growling. You proceed to chow down the majority of your day's calories. Then your next stop is the couch! You know this pattern is unhealthy. It's time to break the pattern and begin to eat enough during the day to provide your body with the energy (calories) it requires. That means you need to take the time to eat, put a game plan in motion, and choose healthy food options.

Food, Food Everywhere

One big challenge today is that food is simply everywhere, vending machines, convenience stores, restaurants, and now even gas stations with mini snack shops. And the food choices at these numerous venues are not exactly stacked when it comes to nutrients. This onslaught of not-so-healthy food makes it difficult, even for the most dedicated healthy eater, to stay on track.

Get Off to a Healthy Start

Before you leave home, as you fly out the door, or just after you get to work, eat something healthy. Don't go without eating or fill yourself up on donuts or just gobble a banana. Don't feel compelled to pull a chair up to the table. If all you can manage is on-the-run or ride meals, try these healthy pairings:

Bagel with thinly spread cream cheese, peanut butter or sliced cheese
English muffin with melted cheese
Fried egg between whole wheat bread
Whole wheat bread thinly spread with peanut butter and topped with sliced banana
Low fat granola or breakfast bar and yogurt or fruit
Yogurt and fruit
Whole grain crackers, cheese and fruit
Slice of cold (or warmed) pizza
To Eat Healthy at Work -- Preplan
A catch as catch can eating style costs you in three ways.

Time: it takes time to go and get food at a busy restaurant, eat it and get back to work.

Cost: no surprise here. Restaurant meals cost more than brown bag meals.

Health: fast food meals here and convenience store snacks there usually don't get a gold star for healthiness.

Preplanning helps you save time, save money and eat healthier. Try these strategies:

Before you shop, think about the food you need for the period of time between supermarket shops, then prepare a list.

Shop regularly. Have foods in the house to make healthy breakfasts and brown bag lunches or at least fruits and vegetables that can become part of your lunch or snacks.

If you want or must eat in restaurants, choose restaurants with healthier offerings.

Before you cross the threshold of the restaurant, have your healthy order in mind and don't be persuaded by the sights and smells of unhealthy items.

Tips for the Fast Food Route

Fast food, whether it's burgers and fries or mile long sub sandwiches, has the reputation of being high in fat and calories. That's true when it comes to many fast food meals, but with a bit of knowledge and willpower, fast food meals can be healthy.

Try these tips:

Restaurant Type: Burgers and Fries

Order items described with small size serving words like small, regular, junior. Cast aside items described with the large size serving words like jumbo, double, biggie.

Split and share. Take advantage of a meal deal, but split the fries or onion rings and add a salad.

Skip the high fat mayonnaise, "special sauce" and regular salad dressing; go for the light or fat-free salad dressings.

Don't be bashful, order a kid's meal. It's just the amount you may need.

Restaurant Type: Sub and Sandwich Shop

Steer clear of the mayonnaise-laden tuna fish, chicken, or seafood salad.

They're healthy sounding, but higher in fat and calories than the lean turkey, grilled chicken breast, ham, or roast beef.

Subs and sandwiches are often made to order, so get what you want and hold the mayo and oil, use the mustard.

Use whole wheat bread and pack on plenty of lettuce, tomatoes and onions.

Rather than chips, complement your sandwich with pretzels, popcorn or a salad.

Restaurant Type: Pizza Parlor

A general rule of thumb, the deeper the crust and the more crust (ie. stuffed pizza) the higher the calories and fat. Thin crust pizza is the healthiest option.

Top the pizza with lower fat and calories toppings, onions, peppers, mushrooms, sliced tomatoes; steer clear of extra cheese, pepperoni and sausage.

Limit the slices to two to three.

Partner pizza with a salad, it will fill you up with fewer calories.

Brown Bag It

If your work situation is such that you can brown bag it at least a couple days a week, go ahead. You'll save time and money and eat healthier.

Opt to bring a complete meal or partner what you buy in a store or cafeteria with what you bring.

A complete meal might be a sandwich or last night's leftovers, along with pre-cut carrots, apple and drink.

Or maybe you bring leftovers or low-fat frozen meal and complement it with vegetables, a pear, yogurt and/or drink.

Or perhaps you reverse it.

You buy a sandwich and bring pretzels, sliced cucumbers, yogurt and/or an orange. Whatever you bring, assemble it the night before so it's ready to fly when you are.

Whether you take the fast food route, brown bag it or do a bit of both, remember a few minutes of preplanning and strong willpower can help you stay on your nutrition track at work.