11: Work
My work and/or workplace prevents me from eating healthier or losing weight.
Let us take a deeper dive into what is happening. Why does your workplace prevent you from eating healthy?
ARE MEALS CATERED IN?
- When the planners ask for requests, suggest caterers with healthy options.
- If pre-portioned, do not feel pressured to finish the whole meal.
- If self-serve, take reasonable portions and only fill your plate once or conversely, take really small portions before determining whether to go back for seconds. Oftentimes you will be caught up in conversation or the food will be put away before you are able to get seconds.
- Go for the fruits and vegetables and use dressing sparingly.
- Skip dessert and drinks.
- Eat light at lunch and bring healthy snacks for later.
IS THERE NO DESIGNATED PLACE TO EAT?
- Eat outside.
- If there are no tables, bring a lawn chair.
- Go home for lunch or eat in your car.
- Bring it up with your boss or HR department.
- If you must eat at your desk, you must but try to not eat while working.
IS THERE NO FRIDGE OR MICROWAVE?
- Invest in a mini-cooler or lunch box.
- A thermos can keep food cold for 6 hours or hot for 4 hours.
- Pack lunches that do not require a fridge (ex. Hummus and pita, bean salads, peanut butter sandwich, fruit and veggies, jerky, tuna packets, etc.).
- Go home for lunch.
- Use a meal replacement shake.
DO YOU FREQUENTLY EAT OUT WITH CLIENTS?
- Most restaurants provide their menus online. Pick a healthy choice beforehand and focus on talking with the client at the restaurant.
- Eat part of your meal and box up half for later.
- Focus on the conversation rather than picking at appetizers.
- Order water.
- Skip dessert.
DO YOU TRAVEL FREQUENTLY?
- There is no rule that says you cannot grocery shop when you travel.
- Utilize the hotel mini fridge.
- Eat before going to the airport.
- Check the nutrition information online and make a list of go-to healthy restaurant meals.
- Have meals in the freezer at home to eat when you get back.
- Keep high protein snacks (nuts, meal replacements, granola bars) in your backpack or carry on to help bridge you to our next meal.
- If you are in a bind and have to eat fast food, order just the sandwich (i.e. a double cheeseburger from McDonalds has 500 calories and a lot of staying power). You can save 500 – 1000 calories by only ordering the sandwich and skipping the fries and the drink.
IS THERE ALWAYS UNHEALTHY FOOD AROUND THE OFFICE?
- Bring healthy snacks to share in the break room instead of treats.
- Have your own healthy snacks for a go-to if you are tempted.
- Politely decline.
- Take a walk for your breaks instead of going to the break room. Enlist others to join you.