OEHN Medical Director Report

Do you think your office is making you fat? You spend all day sitting at your desk getting little exercise, constantly being tempted by vendor machines that carry high calorie snacks and going to meetings where someone invariably brings in donuts and muffins. Well, it is time to take control of your work-time eating habits. It’s time to start learning to bring healthy snacks and lunches that will not only keep your waist thinner, but your wallet fatter.

But…let’s face it; making a lunch for work just brings a sigh of despair to many individuals. First there is the time factor, with so many household tasks to get done in the morning before leaving for work, taking time out to make lunch is often the first task to be taken off the morning’s “to do” list. Then, if by some miracle you do find time to make a lunch you are faced with the decision of what to make that is healthy yet tasty and can maintain palatability until noontime.

Get a step up on your work-week lunch options by cooking a big batch of food on Sunday, such as veggies and pasta, or chicken and brown rice, and freeze portions to take to work with you. Or, if you prefer a cool lunch, make a few days worth of sandwiches before your work week begins.

Start each day off right: Don’t skip breakfast! and you won’t be tempted by those blueberry muffins at the morning meeting. Breakfast kick starts your metabolism, and it’s also healthier to eat larger meals earlier in the day because you’ll burn them off when you’re running around the office (or madly typing away at your computer). If you don’t have time before work, bring low-fat yogurt (which usually has less sugar than non-fat) and a banana to eat first thing.

Stock your desk area with healthy snacks, so a banana or some raisins are always within reach (and available if you’ve forgotten your lunch at home). Healthy snacks to keep on hand include:

Air-popped popcorn,
Low-sugar or juice-sweetened cookies
Baked wheat crackers.
In-season fruits, such as apples in the fall or blueberries in the spring.
Small packages of dark chocolate – yes, chocolate -- recent studies show it may lower blood pressure and contains loads of anti-oxidants.
Cashews or other favorite nuts – be careful with the quantity, although nuts are a good source of health fats, the calories also pile up quickly – an average handful of nuts is 200 calories.

If you keep your brown bag choices interesting, you will end up looking forward to your lunch more, and less apt to run to the vendor machine. Instead of traditional sandwiches, opt for pita pockets filled with your favorite veggies, shredded cheese and mix together with salsa or try whole wheat, high fiber bread with your favorite toppings. Feel free to forget the sandwich approach altogether and pack yogurt and stir in granola, raisins, walnuts, or sunflower seeds. The possibilities are endless; let your culinary imagination run wild.

Packing your lunch for work can save you quite a bit of money. Let’s say you normally spend $6 a day on take-out; that means on an average 5 day work-week you can end up spending $30 a week, which adds up to $120 a month or $1440 per year!! Also, if you bring your lunch to work you don’t have to hop in your car to go out and buy something that may be high in calories or sugar. In other words, filling a bag with healthy nibbles can result in savings through less gas usage and wear and tear on your vehicle.

When you gain control over what you eat during the day, you will eat healthier and consume less calories than if you keep yourself victim to workplace food choices. Take out lunches are often oversized, high in saturated fats, calories and sodium. Consuming fewer calories will allow you to be more alert in the afternoon. And, if you have an afternoon slump, you can just take that piece of fruit or low fat cheese that you have ready at hand.

Work places are such snack-rich environments that nearly two out of three New Englanders find it a challenge to stick to a healthful diet while on the job, according to a new survey from Peapod LLC. But, you can take control of your workplace – at least in regards to what you eat.

Sources:

Ten Tips for Being Health at Work. http://www.boston.com/jobs/galleries/healthy_at_work/

Hatfield, Heather. 7 Tips for Healthy Lunches While You Work WebMD Feature http://www.webmd.com/diet/features/7-tips-for-healthy-lunches-while-you-work

Stefanov, Sebastien. Take a Healthy Lunch to Work http://www.askmen.com/sports/foodcourt_60/60)eating_well.html

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OEHN delivers premier onsite Medical Director leadership and program oversight for employee and occupational health departments across the country. OEHN is supported by a team of Board Certified Occupational Health physicians, program management staff, project managers and consultants. Its network of twelve hospital clinics and a local, regional, and national network of occupational medicine resources provide labor unions, organizations, hospitals, disability management providers, and the government with a comprehensive portfolio of occupational medicine solutions. Visit OEHN on www.OEHN.net.

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