{"id":7098,"date":"2009-10-01T10:00:00","date_gmt":"2009-10-01T10:00:00","guid":{"rendered":"https:\/\/www.goldsgym.com\/blog\/uncategorized\/eat-healthy-at-work-2\/"},"modified":"2025-05-12T22:35:15","modified_gmt":"2025-05-12T22:35:15","slug":"eat-healthy-at-work-2","status":"publish","type":"post","link":"https:\/\/www.goldsgym.com\/blog\/eat-healthy-at-work-2\/","title":{"rendered":"Eat Healthy at Work: 10 Strategies"},"content":{"rendered":"\n
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It\u2019s easy to fit healthy eating into your busy lifestyle. These 10 strategies will help you create nutritious, energy-boosting meals in minutes.<\/h2>\n

1. Healthy Staples<\/strong><\/h2>\n

Stock up on healthy staples every week. Whole-grain breads and cereals, fruits, vegetables, canned beans, low-sodium deli meats, yogurt and low-sodium soup will make meal preparation a snap.<\/p>\n

2. Prepare Lunch<\/strong><\/h2>\n

While dinner is cooking, prepare lunch for the next day. Toss in a few extra handfuls of veggies or an extra chicken breast to use for sandwiches and salads.<\/p>\n

3. Healthy Snacks<\/strong><\/h2>\n

At work keep a stash of healthy snack items such as instant oatmeal, baby carrots, yogurt, low-fat frozen burritos, meal-replacement bars, string cheese, low-fat popcorn and fruit canned in its own juice.<\/p>\n

4. Add Color<\/h2>\n

Always add color to your meal by including a fruit or vegetable.<\/p>\n

5. Snack On The Go<\/h2>\n

Throw a meal-replacement bar and a piece of fruit into your purse or briefcase for snacking on the go.<\/p>\n

6. Do Research<\/h2>\n
Headed out for lunch? Browse menus and nutrition information online ahead of time in order to stick to your healthy eating plan. Good menu items include lean-meat sandwiches (no mayo), bean burritos (no cheese or sour cream), green salads lightly dressed with oil and vinegar, grilled fish and broth-based soups. Ask for a salad or a side order of fresh steamed veggies in place of fries. Sodas and other sugary beverages are calorie traps, so opt for water or unsweetened iced tea.<\/div>\n<\/div>\n<\/div>\n

7. Salad Bar<\/h2>\n

Instead of hitting the drive-through, utilize your local grocery store\u2019s salad bar and load up on fresh ingredients. You can\u2019t go wrong with green!<\/p>\n

8. Sit Down<\/h2>\n

Sit down and eat \u2014 away from your desk. Multitasking can lead you to ignore your hunger and fullness signals, making it easier to overeat.<\/p>\n

9. Set A Goal<\/h2>\n

Set a goal for how many lunches you will pack during the week \u2014 three, for instance. Tell your friends or co-workers about your goal, and ask for their support to help keep you from straying.<\/p>\n

10. Balanced Breakfast<\/h2>\n

Start the day with a balanced breakfast. Research shows that people who eat a morning meal actually consume fewer calories throughout the day. Extreme hunger at lunchtime can ruin even the best of intentions.<\/p>\n

Fast Meal Ideas<\/h2>\n

Breakfast:<\/strong><\/h3>\n
    \n
  • Instant oatmeal with reduced-fat milk and fruit<\/li>\n
  • Whole-wheat English muffin with peanut butter and banana<\/li>\n
  • Low-fat cottage cheese, fruit and a handful of walnuts<\/li>\n
  • Yogurt mixed with high-fiber cereal and berries<\/li>\n<\/ul>\n

    Lunch:<\/strong><\/h3>\n
      \n
    • Turkey Cranberry Wrap* or Avocado-Chicken Wrap*<\/li>\n
    • Hummus, feta, tomatoes, cucumbers, lettuce and shredded carrots stuffed into a whole-wheat pita<\/li>\n
    • Fresh greens, cherry tomatoes, carrots, green onions and canned tuna tossed with low-fat salad dressing and served with whole-wheat crackers<\/li>\n
    • Vegetarian chili or soup with a side salad<\/li>\n<\/ul>\n

      Snacks:<\/strong><\/h3>\n
        \n
      • Apple and low-fat string cheese<\/li>\n
      • Air-popped popcorn with baby carrots<\/li>\n
      • Low-fat bean dip with red bell peppers, carrots and celery<\/li>\n
      • A handful each of almonds, whole-grain cereal and dried fruit<\/li>\n<\/ul>\n

         RECIPES \u2014 WRAP IT UP!<\/h3>\n

        Turkey Cranberry Wrap<\/strong><\/em> (292 calories): Spread 1 tablespoon light cream cheese on a 10-inch whole-wheat or spinach tortilla. Sprinkle 1\/4 cup shredded carrots and 2 tablespoons dried cranberries on top. Add 2 ounces sliced lean turkey breast, 1 slice light Swiss cheese and a handful of spinach. Roll and dine!<\/p>\n

        Avocado-Chicken Wrap<\/strong><\/em> (300 calories): Mash 1\/3 of an avocado with a fork and spread on a 10-inch whole-wheat tortilla. Add 1\/2 cup shredded chicken, 1 thinly sliced tomato, 2 tablespoons salsa and chopped lettuce. Fold and enjoy!<\/p>\n<\/div>\n\n\n\n

        <\/p>\n","protected":false},"excerpt":{"rendered":"

        <p>Think you don’t have time to prepare a nutritious, diet-friendly dish? Think again! This month Diet.com shows how good, healthy food can make for a fast and easy meal.<\/p><\/p>\n","protected":false},"author":47,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"","footnotes":""},"categories":[251],"tags":[65,88,248,261,259],"class_list":["post-7098","post","type-post","status-publish","format-standard","hentry","category-nutrition","tag-healthy-eating","tag-healthy-habits","tag-meal-prep","tag-recipes","tag-snacks"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/7098","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=7098"}],"version-history":[{"count":1,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/7098\/revisions"}],"predecessor-version":[{"id":8959,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/7098\/revisions\/8959"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=7098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=7098"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=7098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}