Healthy Food Choices – Lunches at Work

    Published: 06-16-2009
    Views: 14,929
    Dietitian Sonya Kaster discusses ways to incorporate healthy choices when packing a workplace lunch.

    Sonya Kaster: Hi! I'm Sonya Kaster with Oliver Foundation and we've been talking about ways to make healthy choices on the go. So let's talk about ways that you can pack a healthy lunch. And most the time, you think about that in regards to lunch that you might take to work. But what about all those other times, that maybe you're on a road trip, or maybe you're on the golf course, or on a family outing, those are also really great times to think about how you can make those healthy choices and pack your own lunch on the go.

    This is a typical lunch that you might pack for yourself to take to work, but let's see and think about some other ways that we can actually make some healthier choices. Everyone, whether it's a mom and dad, whether it's the young professional, you plan your life, but so often, that doesn't translate to what you're eating throughout the day.

    So that's one of the first things you need to do. Make a plan. Have a list where you can keep those staples whether it's going to be whole wheat bread, maybe pitas, fat free turkeys or low fat chicken sandwiches, different sorts of vegetables, things that you like.

    Once you have done that planning, then you're going to find that it's going to be so much easier to take that list, go to the grocery store, make those healthy purchases and that's going to be so much easier than to do your typical lunch that you might get bored with after a few days off. So let's look how we can take those staples and make that lunch, that healthy lunch on the go work for you.

    So let's take the same sandwich whether it's the whole wheat bread and the turkey and cheese, but instead let's actually put it on a wrap. And that way, you can actually still add your lettuce, tomatoes, cucumbers, zucchini squashes are great things to add. We're hopefully not going to be using all those high fat spreads because that's one way that if you cut down those high fat spreads, you're really going to save a lot of calories. And plus, with those high fat spreads, whether it would be mayo or any of those other types of choices, you're actually going to have to really worry about the food safety. So that's even more important if you're using those things that you want to be sure that you're keeping them nice and cool throughout the day and cold if you're not able to get it right into the refrigerator.

    Now, we can have the sorts of containers that actually have the little blue ice, so that you can put just right in your freezer and that's going to keep whether it's the lettuce, tomato, or maybe make a salad or your sandwiches, that's going to keep those nice and fresh.

    And then we also have found one that was the size where not only could you include a sandwich in here, that would keep it nice and cool and fresh. Look at this, it actually just pops out and that would be a great choice to pack a salad in.

    Adults are just like their kids. We really like to have a little sweet snack or a little dessert at the end of our meal. This is not an appropriate size to have after lunch for your dessert. But why not choose something like a smaller fun size little candy bar, or better, yet maybe even two small chocolate chip cookies are going to be appropriate. Why not choose something that's going to be more nutrient dense.

    Things like you know, some fresh fruit, and we actually have taken an apple, then we sliced it up and actually put it in the refrigerator for 24 hours in this bag, that actually has a 100 percent orange juice in it and that's kept it really nice and light and crisp. Or even, why not to have some apple sauce or low fat or no fat chocolate pudding in the little containers as well as things that are going to give you even more nutrients, things like you know, different flavored yogurts are going to be a great choice for just that little sweet something at the end of your lunch.