Eating for Energy

Typical eating habits at work have changed in recent years, according to a survey conducted by Steelcase, Inc.,. more Americans are eating at their desk and using their lunch hour to exercise or run errands.

If you frequently spend your lunch hour on the go or skip eating a nutritious meal during your work day, you may start to droop by mid-afternoon.

Take a few minutes to evaluate your typical nutrition choices. Check the boxes that normally apply to you.

I eat at least 2-1/2 cups of vegetables a day.
I eat at least 2 cups of fruit a day.
I eat a wide variety of foods each week.
I usually choose breads and cereals made from whole wheat.
I usually choose nonfat or low-fat dairy products.
I usually choose nutritious snacks such as fruit, yogurt or nuts.
I limit red meat and other foods high in saturated fat or trans fat to 2 servings per week.
I rarely rely on empty-calorie snacks (cookies, candy, chips) in place of wholesome meals.
I read food labels for nutritional information.

The more boxes you check the more energy you may enjoy throughout your day. Of course, maintaining these basic dietary habits can also contribute to your overall health. Good for you!

Healthful, high-energy picks - fruits, vegetables, whole grains and lean protein – are high-performance fuel for your body. They provide more long-lasting fuel than sweet, fatty snacks and they are rich with vitamins, minerals, fiber and other nutrients essential for good health. By contrast, most high-sugar, high-fat choices only provide a short jolt of energy that may soon leave you feeling hungry and tired.

Menus for On-the-Job Energy

Breakfast Boost

Oatmeal with protein powder and nonfat milk or soy milk; or whole-wheat toast with almond butter; and fruit, juice, berries or banana.

Mid-morning Break

Small slice of skim-milk mozzarella cheese or low-fat cottage cheese; an orange or pear.

Power Lunch

Sliced turkey, boiled egg or water-packed tuna; whole-wheat roll; tossed greens and cherry tomatoes with olive oil-based vinaigrette; fruit for dessert.

Afternoon Pickup

Nonfat yogurt with sliced apple; 1/2-ounce of nuts; green or black tea.

SOURCES:

High Energy Nutrition. Personal Best Publications. Edmonds, WA, 2003.
Steelcase Workplace Index Survey Reveals Traditional Lunch Hour A Thing Of The Past.