Why Is It Important to Eat Better and Move More at Work?
Most of us spend a lot of time at work, so if we want to eat better and move more in general, we need to figure out how to do it at work. There are 3 simple things you can do.
Eat More Fruits and Vegetables. Eat Less Food High In Fat and Sugar
- Use the Healthy Meeting and Event Guide when ordering catered foods.
- Bring your lunch to work instead of eating out- it will be healthier and you'll save money.
- Put extra lettuce, tomato and other veggies on sandwiches. If you're eating out, ask for those extra veggies
- Pack a zip lock bag of cut up fruits or vegetables such as carrot, celery or cucumber sticks, or snack on raisins or other dried fruit instead of candy or potato chips.
- If your worksite has a vending machine, chose healthy options such as non-fat yogurt; milk and cereal, string cheese sticks, fruit and vegetables or baked veggie chips or 100 calorie snack packs, instead of potato chips.
- If you worksite has a cafeteria, check the menu board or the menu for healthy options such as grilled lean meats, rice and beans, vegetable soups, non-fat milk, fruit and or vegetables, vegetable salads with low or non-fat dressings.
- When you do eat out, limit how often you eat fast food, or try healthier options such as salads with grilled fish, chicken, tofu, grilled kabobs or tabouli and hummus in a pita pocket Try asking for substitutes of a salad or carrot sticks instead of french fries.
- Eat a piece of fruit instead of a sugary dessert. Try berries, peaches, melons and oranges.
- Bring fresh fruit and vegetable dishes to office parties and potlucks.
- Swap healthy recipes with your coworkers.
Find Ways to Be More Active
- Go for a walk during breaks or at lunch.
- Start at walking club with your coworkers.
- Take the stairs instead of the elevator.
- Walk or ride your bike to work if possible.
- If you drive, park further away from the entrance.
- If you take the bus, get off and walk the last few blocks.
Find Out if Your Employer Has a Workplace Wellness Program
- If your employer doesn't have a Worksite Wellness Program, ask them to start one. Tell them about the Working on Wellness Toolkit (PDF) 3.18MB file size 3MB
file size 2MB
. It has all the information they need to get started.
- Ask if your employer offers exercise options like yoga, dance or walking clubs.
- If you are planning an event, offer access to healthy foods.
- Talk to your employer about arranging to stock healthy choices in vending machines, concession stands, and at on-site cafeterias.
- Talk with your employer about arranging for a Weight Watchers at Work program on-site for employees interested in losing weight
- Work with your employer to partner with local gyms to offer subsidized membership to off-site physical activity facilities
- Work with your co-workers to promote walking meetings or physical activity breaks during meetings
- Work with your employer or co-workers to start celebrating monthly Walk/Ride Days at your workplace
- Start an employee walking program