Eating 9-5: how to eat healthy at work

According to Karen Bellemore, a public health nutritionist with the Windsor-Essex County Health Unit, 45 per cent of Canadians say they can't — or don't — know how to eat healthy during the work day.

To help change that, the Dietitians of Canada is declaring March "Nutrition Month" — and this year's theme is "Eating 9-5."

Bellemore said with a little bit of planning, eating well on the job can be easy.

"Even though it seems daunting to plan in advance, that's actually your key to eating healthier overall," she said.

"So taking the time the night before, planning out what you're going to have for breakfast, even putting your lunch together ... so when you wake up, you're not faced with instant decisions."

Sometimes, however, buying lunch from a restaurant is unavoidable. But Bellemore said there are a number of things people can do to make these meals better.

"Often Canadians don't realize that restaurant portions can be three to four, sometimes five times larger than a portion size that we're supposed to eat," she explained.

"So the very first thing you can do is [reduce] that portion size. Maybe just have an appetizer as your main dish, instead of having an appetizer and a main dish."

Bellemore said requesting part of an order be pre-packed to eat for a subsequent meal is another way to manage portions.

She also suggests asking restaurants to substitute unhealthy ingredients for healthier ones. "Foods that are steamed, broiled, baked and grilled — those are all healthier options than those that are fried," she said. 

What about when coworkers bring treats?

Managing individual meals is one thing, but what about when coworkers bring donuts, cookies or birthday cakes to work?

Bellemore said while celebrating with food is an important part of work life, creating a supportive environment is essential. 

"If there is cake around and you do have a co-worker that says 'no, I'll pass,' don't make a big deal about it. We really need to be supportive of everyone's health goals," she explained.

"If you are a baker, and you love to bring in [treats], think about also bringing in some fruit — or a vegetable tray, something that the person who is looking for those healthier options can still come in an celebrate and not feel excluded if they aren't eating that treat."

For more tips on eating healthy at work — including how to improve the food at meetings, check out this document from the Dietitians of Canada.

Celebrating Nutrition Month in Windsor

The Windsor-Essex County Health Unit is holding an event called "Sliced" on Saturday at Devonshire Mall. It takes place from 1 p.m. to 3 p.m. in the area in front of Hudson's Bay.​ 

Similar in format to the television show Chopped, the Sliced competition features three teams: Sutherland Global, the Ontario Provincial Police and Caesars Windsor, who will compete to turn a basket of mystery ingredients into workplace friendly meals. 

Our resident foodie Jonathan Pinto is one of three judges — and would love to meet you at the event.