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10 Tips for Eating Healthy at Work & School
With a little planning you and your family can enjoy more interesting and healthy lunches. Follow these tips to make the most of your meals at work or school.
Friday, August 24, 2007
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- Take a few minutes to identify the eating habits you wish to change for yourself and your family. Find out everyone’s healthy food preferences before you go shopping.
- Try at least one new fruit or vegetable a week, preferably organic. Add this new discovery to your lunchtime salad, and include it in your child’s lunchbox.
- Make a list of your family’s top 20 healthy foods. Have them available to include in school and work lunches. Try carrot or celery sticks, an apple, or various nuts and seeds.
- If your family eats snack foods, choose the healthiest versions possible. Look for whole-grain, fruit juice-sweetened cookies or air-popped organic popcorn. Make sure that treats remain a small portion of your total diet.
- Don’t reward good grades or a job well done with foods, especially sweets. Instead, plan a fun activity to celebrate.
- When preparing healthy dinners at home, make extra to bring to school or work. Use primarily whole foods: fresh fruits and veggies, nutritious dips, whole-grain crackers, salads, and sandwiches.
- If you don’t have time to prepare nutritious foods for lunch, shop at your store’s natural deli for fresh juices, roasted veggies, and salads.
- To minimize food reactions and sensitivities, rotate foods in your family’s diet. Look for items that are free of wheat, yeast, dairy, and sugar. Stay away from “diet” foods that are sweetened artificially.
- When packing lunches for school or work, remember portion size. Many snack foods seem innocent until you read the label. Include healthy fats and whole grains instead. These are filling and will satisfy hunger.
- Don’t forget to pack water. Substitute this essential liquid for juice, soda, and coffee. Keep healthy snacks and protein bars on hand at work. This will help you avoid the temptation of vending machines or going out for something fattening.
Elson M. Haas, MD;
TasteForLife.com Contributor
Elson M. Haas, MD, has been in medical practice for more than 30 years and is the founder and director of the Preventive Medical Center of Marin in San Rafael, California. Dr. Haas is the author of seven books on health and nutrition including the new twenty-first-century edition of Staying Healthy with Nutrition: The Complete Guide to Diet and Nutritional Medicine ($39.95, Celestial Arts, 2006), as well as The New Detox Diet, The False Fat Diet, and the latest 2003 edition of Staying Healthy with the Seasons. Visit his Web site for more tips on healthy living.
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