For many of us, work makes up a big part of the day. And while at work, chances are you eat at least one main meal and a snack or two. The food you eat gives you the energy you need to stay alert and productive. From coffee breaks and meetings to office potlucks and client parties, you can make the right food choices and eat well at work. Here’s how.

Taking a Coffee Break

• Have no more than four cups of coffee a day. If you use a large mug, count it as two cups.
• Add milk instead of cream or whitener in your coffee. Go easy on the sugar too. 
• Stay hydrated by drinking water, tea, lower fat milk or 100% fruit juice*. 
• Have a healthy snack. Try any of these: fresh fruit or fruit cup in light syrup; lower sodium pretzels; peanut butter and whole grain crackers; low fat granola bars; trail mix; and even a small box of whole grain cereal. Find a spot in you work area to store these snacks so that they’re ready when you are.
• Ask yourself if you’re really hungry. Maybe you don’t need coffee or food, but just a break from your work. Stand up and s-t-r-e-t-c-h. Head outside and take a quick 5-10 minute power walk around the block. Or walk up and down a few flights of stairs to re-energize yourself.    

*Even the calories in 100% fruit juice can add up quickly. Keep your serving size to ½ cup or 125 mL as recommended by Eating Well with Canada’s food Guide. 

Planning a Meeting

• Decide whether you need to serve food. We tend to automatically serve (and eat!) food at meetings. Consider only serving food if the meeting is held during the typical breakfast, lunch or supper times.    
• Keep pitchers of water on the table. Offer tea, herbal tea, and regular and decaffeinated coffee. On the agenda, remind everyone to bring their own mug to the meeting.
• Feature vegetables and fruit. Have a veggie platter with low fat dips. Pass around a bowl of washed fresh fruit, or ask the caterer to prepare a fruit tray. If sandwiches are served, make sure they’re filled with plenty of veggies.  
• Serve whole grain cereal, bagels, mini muffins or low fat granola bars instead of donuts and pastries. Keep portion sizes small by cutting large muffins and bagels in half.
• Offer nutritious beverages such as lower fat milk, fortified soy beverage, 100% fruit juices and/or vegetable juices instead of soft drinks, fruit cocktails or iced tea. On a cold winter’s day, why not offer a carafe of hot chocolate made with lower fat milk?

Participating in a Potluck Lunch

• Sign up to bring a dish that is made with vegetables or fruit, like a veggie stir-fry or fruit salad. Use locally grown produce whenever possible.
• Consider bringing a fibre-rich dish such as chili, hummus with whole grain pita, or a three bean salad.
• Celebrate your diversity! A potluck is the perfect time to encourage co-workers to try your homemade saag paneer, tofu pudding or empanadas. (Share the recipes too!)
• Be kind to the environment. Bring your own plate, cup and cutlery or use re-usable ones.
• Enjoy, but don’t overdo it. Take small portions and only go back for seconds if you are truly hungry. 

Entertaining Clients at the Office

• Spread a thin layer of low fat dip on the bottom of a clear glass. Then, fill the glass with cut carrot, celery and zucchini sticks for a colourful and nutritious appetizer.
• Ask the caterer to prepare lower fat appetizers such as marinated mushrooms, smoked salmon on whole grain crackers or fruit skewers.
• Serve sparkling water mixed with 100% fruit juice.
• Wow your clients with an exotic fruit platter starring dragonfruit, kumquats, persimmons and other tropical fresh fruit.
• Offer lower fat desserts including biscotti, meringue cookies or fruit squares.

For more info, check out these other resources:

Cafeteria Food – spot the healthy choices

Keep Active at Work

Brown Bag It to Work

Nutrition Tips for Shift Workers