Eating at Work Functions

Blog originally posted through WellCats Newsletter

Eating healthy at work can often feel like an impossible undertaking. Despite our own efforts to bring whole foods to the office, work functions, meetings, and events can make it feel like eating healthfully is out of reach. The American workforce spends the majority of their waking hours at work. Thus, it is essential to your health and the health of those you work with to consider ways to improve how you navigate the foods provided to you while at the office. Below are some tips to help you eat more healthfully during your next work function!

1. Watch Your Portions – meals provided for work functions are often offered buffet-style or boxed. Either way, these meal formats can make consuming appropriate potion sizes more difficult. Some easy ways to help with portion control are to use your hands! Protein intake can be measured by the size of your palm (approximately 3oz); a clenched fist (roughly 1 cup) is a good measure for your healthy grains, fruits, and veggies; 1 handful (1 ounce) can be used for nuts or dried fruits; and 1 thumb (1 ounce) for peanut butter or cheeses. By employing these techniques, staying within your goals for the day can be more straightforward and simple to achieve.

2. Find the Fruits and Vegetables – most office catering will provide some offering of fruits and/or vegetables. Be on the lookout for these health promoting, less calorie dense foods. By adding fruits and veggies to your plate, not only will you contribute to meeting daily recommendations for these foods, but you’ll also be adding color, flavor, and variety to your catered meals.

3. Skip the Desserts – dessert is one of the most commonly provided foods at office functions, and is typically one of the hardest to turn away. Calorie-rich desserts provide little nutritional value and are often big contributors to the excess calories individuals consume throughout the week. Instead of choosing a dessert, try indulging in whole fruit when it is offered. Additionally, if the option is available with your boxed lunch, request dessert be substituted with fruit instead.

4. Where’s the Water – pass on sugar sweetened beverages and grab a water! SSBs provide excess calories without satisfying hunger. Beyond their immediate effects, SSBs are also linked to obesity, diabetes, and tooth decay. Over 60% of Americans consume at least one SSB per day which can equate to significant health risks and high amounts of empty daily calories. Opt for water, unsweetened tea, or plain coffee instead.

5. Give Feedback – so often we forget that those responsible for food ordering want to provide options that attendees enjoy. Offering constructive and friendly feedback can have positive effects for both the ordering administrators and attendees. It’s a win for everyone if the food is enjoyed and more suited to the needs of those in attendance.