Fuel up with the right foods to keep focused

Tips to watching your waistline and wallet at work

People in the habit of buying lunches and snacks at work may be tempted by less nutritious choices that can take a bite out of their wallets. On behalf of the Peanut Bureau of Canada, registered dietitian Sue Mah offers tips and recipes that can help employees eat well and save dollars during the work day.

“Making your own healthy meals and snacks to take to work will help you balance your diet – and your chequebook,” says Mah. “With a little advance planning, you can stay fueled at work every day.”

As inspiration, the Peanut Bureau of Canada has created two simple and healthy recipes perfect for the lunchbox: Soba Noodle Vegetable Salad and Peanut Butter Banana Muffins. The recipes are available at www.peanutbureau.ca.

Tips and tricks

Sue Mah also offers these tips for healthy eating at work:

  • Be prepared. Keep a stash of healthy snacks in your office to help you stay energized and get you through your busy work day.
  • “Brown bag” it. Make extra at dinner and bring the leftovers for lunch. It takes little time and costs a fraction of buying lunch. Soba Noodle Vegetable Salad is a nutritious evening meal that packs well for lunch the next day.
  • Serve it up. Encourage employers to offer healthy refreshments at meetings such as fresh fruit and Peanut Butter Banana Muffins with pitchers of water, instead of pastries and soda pop.
  • Refuel, recharge, refresh. If you’re starting to feel sluggish in the afternoon, give yourself a boost with protein-rich snacks like celery with peanut butter. Remember to stay hydrated too – consider keeping a refillable water bottle close at hand.
  • “Avoid eating at your desk,” continues Mah. “Get up, stretch, and go for a brisk walk before or after lunch to keep your energy flowing.”