Eating well when you’re at work

Being away from the home can sometimes make healthy eating feel more challenging. For many of us, much of our time away from home is spent at work. Whether you work weekdays from 9-to-5 or varying shifts, it can be tough to stick to healthy food choices.

Check out the tasty tips below to make planning workday meals a breeze!

BROWN BAGGING IT

Save money and time by bringing lunch from home.

• Take the time to plan lunch meals in advance and add the ingredients necessary to your grocery list so you have them on hand throughout the week.

• Don’t forget to check out your local Sobeys flyer for great deals to use into your meal plan.

• Pack your lunch the night before to avoid the morning rush. Consider meal prepping for a few days to make the most of your prep time.

• Pack a variety of healthy foods so you don’t get bored with few options. Include fruit and vegetables, protein and whole grains.

• Have a look in your Sobeys deli for some ready-topack lunch items, like subs, wraps, personal pizzas or salads.

BUILD A BETTER SANDWICH

• Opt for whole grains in your sandwich (breads, bagels, tortillas, pitas or rolls). Or, try something new and put your sandwich filling in a lettuce leaf to make a lettuce wrap!

• Add colour and crunch to your sandwich with vegetables. Try grated carrots, thinly sliced cucumber or diced peppers.

• Include protein to help keep you full. Consider nuts, seeds, nut butters, hummus,

eggs, cheese, meat, poultry or fish.

• Add a healthy fat. Use avocado, flavoured mayo or salad dressing as a spread or mixed with cooked egg, chicken or tuna.

VIBRANT VEGGIES AND FRUIT

Add flavour to your lunch with vegetables. Prep and pack them in containers to add to your sandwich just before eating, or simply have them on the side. If you find yourself in a rush, try purchasing pre-cut vegetables and fruit or ready-made salads to save time in the morning. • Consider things like cucumber, celery, peppers, tomatoes or grated carrot for a

quick and easy snack.

• For a heartier meal, try salads or coleslaw.

• Try to keep unsweetened canned fruit and fruit purées in your cupboard.

LIVELY LEFTOVERS

• Get out of the sandwich rut by packing leftovers for lunch. Try chili, soup, spaghetti, pizza or stir fry.

• Build a salad bowl with leftovers. The best salad bowls are made up of four parts: protein, whole grains, vegetables and sauce. Try chicken with quinoa, roasted red peppers and pad thai sauce or mixed greens with black beans, corn, rice, avocado and salsa.

VARIETY IS THE SPICE OF LIFE

Make lunch interesting by combining small items. A few healthy ideas include:

• Oatmeal, fruit and yogurt

• Half a bagel with lettuce, cheese and tomato

• Melba toast, cheese and grape tomatoes

• Fruit and yogurt parfait

• Pasta salad, canned fish, milk and fruit

• Hard cooked egg, whole wheat crackers and yogurt

• Pita, hummus and veggies

• Pop crisps from Sobeys bakery, nut butter and banana

SAVE ROOM FOR SNACKS

Snacks can be healthy, too. Small snacks give you energy for a busy day.

• Have a snack if meals are more than 3-5 hours apart.

• Put healthy snacks on your grocery list so you have them on hand. This will help prevent reaching for the unhealthy alternatives.

• Pack fruit for a sweet snack alternative.

• Beware of snacks high in saturated fat, sugar or sodium, such as baked goods, flavoured coffee, chips or chocolate.

Eating a variety of healthy foods will help give you the energy you need to get through a busy work day. All it takes is a little planning! Stop by your local Sobeys store to speak to a Dietitian for more ideas on how you can plan for a healthy work week ahead.

Hungry for more? Like @ Sobeysdietitian on Facebook and Twitter for more tasty tips and recipes or receive our schedule of events and Healthy Bits & Bites Newsletter directly to your inbox! Register at www.sobeyspharmacy.com/newsletter.

NUTRITION EVENTS

Did you know? Sobeys Dietitians offer a variety of free nutrition classes and one-onone counselling.