Healthy Meals & Snacks for Work

Pre-packaged food is quick, convenient, easy, and full of preservatives in most cases.  So why not make you own small sacks or containers of snacks so they are ready to go when you are? 

Breakfast

           ·          Yogurt – but don’t just settle for plain yogurt.  Add some cereal such as grape nuts to give it a crunch.  Add chia seeds for health benefits, and to keep you full longer

           ·          Breakfast burrito- it may seem like a lot of trouble, but it does not have to be.  Lightly stir an egg with a fork and place a microwave safe bowl in microwave for 50 seconds, more or less depending on cooking speeds. Lay 1 flour tortilla out and place cooked egg on tortilla. Add a little cheese, cottage or other, ham if you like, or even chopped veggies. Wrap securely, and you can eat on the run.

           ·          Oatmeal- not much beats oatmeal for a healthy breakfast. Just forget the sugar and add Splenda and cinnamon, it will fill you up and keep you going for hours

           ·          Grilled cheese- who said grilled cheese is only for lunch? Whole wheat bread and low-fat cheese can make a quick breakfast that you can eat on the go.  For added protein add an egg to the sandwich.

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Lunch

           ·          The types of sandwiches are endless.  Look for whole wheat bread, or low card wraps to use. Turkey, ham, lean roast beef, tuna, egg, or even peanut butter with honey. Sandwiches are quick to make, easy to carry and eat, and using whole wheat bread will ensure you get a good supply of fiber.

 

           ·          Soups. Don’t rule out soup as a good lunch alternative, even in summer. Many soups now are low sodium, and can offer protein and a serving of vegetables.  Try pairing a container of soup with fruit and some raw vegetables.

           ·          Raw vegetables dipped in plain yogurt can make a light, yet filling lunch. Pair it with a couple slices of lean ham or turkey for a healthy lunch.

           ·          Frozen low fat meals. They are simple and quick; just keep a close watch on the amount of sodium. Many compensate the low caloric count by adding extra salt. Check the products on line prior to shopping and it will help lead you directly to the healthiest choices. Also watch for printable coupons, there is always a good supply to select from.

 

Dinner-

           ·          This is where portion control is imperative. You want to cook a reasonable dinner for growing kids, so prepare a healthy meal, and exercise will power, sticking to a reasonable portion size, and skipping desert.

Snacks-

           ·          Yogurt
           ·          Fruit
           ·          Grilled skinless boneless meats
           ·          Chia seeds make a great additionto yogurt, cereal, pudding

When selecting fruit, select the fruit that is in season. Watermelon is great; the first portion of the name says it all: water.  It is loaded with a high concentration of water, and it’s cool and light, perfect for summer months. Buy from local produce stands when available, fruits are fresher, and more likely to not be sprayed with pesticides. Use fruit to make fruit smoothies. Yogurt, ice, fruit, blended together makes a great and healthy snack. It can be made ahead of time, and kept in a freezer until ready to eat. 

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When it comes to meals and snacks to take along to work, think outside the box. There are no rules that say you can’t have a turkey sandwich for breakfast, or eggs for dinner, eat what you feel like eating, just do so in moderation. Don’t forget to drink plenty of water, and add some left-over fruit pieces to the water for flavoring.  Use natural flavorings and ingredients when possible, honey and cinnamon make great flavor enhancers and without adding empty calories.  Don’t forget the chia seeds. They have been used in eastern culture for thousands of years to help combat hunger They are available at most stores, or online. When using milk products, check out non-dairy options. They are very low in calories, yet full of protein.  Some decisions and choices can make a huge difference, keeping you energized through your work shift.

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