With rushed mornings, shift work, the afternoon slump, and food filled meetings, it is no wonder that 45 per cent of Canadians say eating healthy at work is challenging.
Approximately 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 the majority of Canadians spend half of their waking hours at work, facilitating a healthy work place environment and developing healthy eating habits while at work can have a major effect on overall health.
March is Nutrition Month, and the theme this year – Eating 9 to 5 – aims to address some of the common challenges Canadians face when trying to eat healthy in the work place. Let’s take a look.
Rushed mornings
Rushed mornings can leave little to no time for breakfast. In fact, 40% of Canadians report skipping breakfast. We’ve all heard that breakfast is the most important meal of the day, but did you know that skipping breakfast can affect concentration, and lead to decreased productivity at work? In addition, eating breakfast on a regular basis has been linked with healthy body weight, improved appetite control and better intake of key nutrients.
To help make breakfast part of a routine, try preparing breakfast the night before. Recipes like overnight oats and breakfast wraps lend themselves very well to that. For super rushed mornings, have choices that are easy to grab on the way out the door, like homemade whole grain muffins, hard boiled eggs, fresh fruit, and yogurt.
Shift work
Shift work can upset the body’s “internal clock” and wreak havoc on eating habits and patterns. Many shift workers experience nutrition related health issues such heart burn, constipation and irregular appetite. To address that, no matter what time starting, eat the main meal before going to work and have a small meal and healthy snacks during the shift. Pack personal nutritious snacks and drinks and avoid unhealthy snacks from the vending machine. Stay well hydrated and focus on consuming water rather than sugary and caffeinated beverages. That will help to maintain energy levels throughout the work shift.
Mid-day slump
Many people experience a dip in energy midway through the afternoon and need a snack to help bridge the hunger gap before the next meal. It’s important to remember there’s a big difference between a snack and a treat.
Planning for a healthy snack can prevent people from reaching for the candy dish, or other treats common 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 arm’s reach and out of sight so one is less likely to grab it. Better yet, swap out the candy dish for a fruit bowl and take turns replenishing with your co-workers.
Food filled meetings
Snacks and meals provided during meetings can actually influence focus and productivity?
When planning a meeting menu, skip the sweets, pastries and the inevitable sugar crash. Instead, offer 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 quench thirst, boost hydration and keep attendees alert. Scheduling an activity break can also help keep everyone energized. Try implementing those tips to get more out of the next meeting. For healthy snack ideas, check out the cookspiration.ca website.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit its website at www.mmfht.ca or call the Drayton office at 519-638-2110 or the Clifford office at 519-327-4777. Like them on facebook (Minto-Mapleton Family Health Team) and follow it on twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area.
