Eating at the Office – Stay Energized from 9 to 5

Office birthday and retirement parties, group meetings and pitch-ins - these events are great for workplace camaraderie but can wreak havoc with weight loss efforts. 

Learn how to offer and select foods that celebrate both team spirit and smart eating.

Office Pitch-ins & Parties

Appoint a leader and have him/her monitor the sign-up sheet so the pitch-in is nutritionally balanced: entrees and casseroles with lean meats, poultry and fish, vegetable and bean side dishes and salads, whole grain breads/rolls, sensible fruits and/or fruit salad and decadent treats for dessert. For catered parties, insist on non-fried and balanced choices with the caterer as well.

Meeting Munchies   
          
Keep everyone alert at working meetings by providing nutrient-rich fuel: trail mix made with whole-grain cereals along with dried fruits plus peanuts/almonds/walnuts or any nuts, bowls of honey-roasted or spicy almonds, peanuts or mixed nuts, string cheese and low-fat cheese cubes with whole-grain crackers, fresh veggies and low-fat dip, low-fat 1% milk and chocolate milk, 100% vegetable and fruit juices and no-calorie diet sodas, diet tea and water. Make those chocolate treats nutrient-rich: serve dark chocolate covered nuts – any kind - and dark chocolate covered raisins and plums.

Bringing in Breakfast

If it’s your turn to bring in the morning donut treat, buy multi-grain, whole-grain and whole-wheat bagels or English muffins instead.  (Invest in an office toaster!) Include peanut butter and light cream cheese, along with dried or fresh fruits for toppers. Fresh fruits that work well on peanut butter sandwiches or bagels include sliced apples, bananas, kiwi and strawberries. Dried fruits that complement PB sandwiches include raisins, chopped dates and any other dried fruit, like tart cherries, strawberries, mango, apricots and cranberries. Offer whole-grain, fruit-filled muffins and cut super-jumbo ones in half if necessary. Yogurt is a great choice; choose light, non-fat versions and offer wheat germ, ground flax seed and low-fat granola for stir-ins. Include morning beverages: 1% low-fat milk, 1% chocolate milk and 100% fruit and veggie juices. Serve coffee and hot tea with 1% milk instead of cream.

Plate SIZE matters!
We usually fill whatever size plate (and glass) we’re holding, so use smaller plates and cups for all office food events.