With rushed mornings, shift work, the afternoon slump, and food filled meetings, it’s no wonder 45 per cent of Canadians say eating healthy at work is challenging.
About one in three Canadians have been diagnosed with a chronic disease, up to 75% of which can be managed or prevented through nutrition and lifestyle changes. Considering most people spend half their waking hours at work, creating a healthy work environment and developing healthy eating habits can have a major effect on health.
March is Nutrition Month, and the theme, Eating 9 to 5 – aims to address common challenges Canadians face when trying to eat healthy in the work place.
Rushed mornings
Those can leave little or no time for breakfast. In fact, 40% of us report skipping it. We’ve all heard breakfast is the most important meal of the day, but did you know skipping it can affect concentration, and lead to decreased productivity at work? In addition, eating breakfast regularly is linked with healthy body weight, improved appetite control and better intake of key nutrients.
To make breakfast part of a routine, try preparing it the night before. Recipes like overnight oats and breakfast wraps lend themselves to that. For super rushed mornings, have choices easy to grab on the way out the door like whole grain muffins, hard boiled eggs, fresh fruit, and yogurt.
Shift work
It can upset the body’s internal clock and wreak havoc on eating habits and patterns. Many of them experience nutrition related health issues such heart burn, constipation and irregular appetite. No matter what time you start, eat a main meal before going to work and have a small meal and healthy snacks for the shift.
Pack nutritious snacks and drinks and avoid unhealthy ones from vending machines. Stay well hydrated and focus on consuming water rather than sugary and caffeinated beverages. That will help maintain energy levels through the shift.
Mid-day slump
Many people experience a dip in energy midway through the afternoon and need a snack to bridge the hunger gap. It’s important to remember there’s a big difference between a snack and a treat.
Planning for a healthy snack can prevent reaching for a candy dish, or other treats around the office. Keep small portions of nutrient-rich foods on hand, such as a piece of fruit or a handful of nuts. Keep the candy dish out of reach and sight to be less likely to grab it. Better, swap the candy dish for fruit and take turns replenishing it with fellow staff.
Food filled meetings
Snacks and meals provided during meetings can influence focus and productivity. When planning a meeting menu, skip sweets, pastries and a sugar crash. Use whole grain mini muffins, fruit, yogurt, or a veggie tray. Keep lunches light with salads and wraps filled with veggies and protein such as chicken, cheese, eggs or legumes (beans, peas or lentils). Keep pitchers of water accessible to boost hydration and keep people alert. Scheduling an activity break can help keep people energized. For healthy snack ideas check out the cookspiration.ca website.
For more information about any of the free services offered by your local family health team ask your doctor or nurse practitioner during your next visit, visit the website www.afhto.ca or google “family health team locations.”
