Healthy Eating at Work

Photo of fruit and peanut butter on a slice of bread.Healthy eating while on the job can be a challenge. To make it easier, plan ahead and bring healthy meals or snacks to work. You’ll benefit from having food that is good for you (and you could save some money too!)

A well-balanced diet helps to:

  • Achieve and maintain a healthy weight.
  • Maintain your energy to get through your busy day.
  • Prevent chronic diseases like cancer, heart disease and type 2 diabetes.

Healthy Eating Tips:

  • Start your day with a balanced breakfast by following Canada's Food Guide External Link. For example:
    • whole grain/high fibre cereal with low-fat milk and fruit
    • whole grain bagel with peanut butter and orange juice.
    • whole grain toast, a boiled egg, and tomato
  • Bring a healthy lunch from home such as:
    • a sandwich on whole grain bread with veggies and low-fat dip
    • whole grain crackers, low fat cheese and fruit
  • Prepare a healthy meal for dinner and make extra for your lunch. See recipes for ideas.
  • Keep a supply of healthy snacks (e.g. nuts, dried fruit, fresh fruit, yogurt) at your desk to reduce trips to the vending machines or cafeteria.
  • Turn a coffee break into a juice or water break.
  • Pay attention to portion size. Use Understanding Portion Sizes External Link, a resource from EatRight Ontario External Link, to improve your understanding of portion sizes.
  • Read labels and select foods low in fat and high in fibre. E.g. more than 2g fibre and less than 3g of fat per serving. Learning how to read labels External Link will make this easier.
  • View Healthy Food Guidelines for the Workplace (Adobe Portable Document Format (PDF)1.1MB), and share with your colleagues who organize meetings and order food.

Healthy Eating Tips for Shift Workers:

Healthy eating on the job can be an even bigger challenge for shift workers. Apply these healthy eating tips to help you cope.

Resources to Help You Eat Well

  • Eat Well, Live Well External Link
    Discover healthy eating and time saving meal tips for you and your family. Rank your food and activity choices, and explore the many interactive nutrition activities.
  • My Food Guide External Link
    Use this interactive tool to create your own personal food guide!
  • EATracker External Link
    EATracker lets you track your day's food and activity choices and compares them to Health Canada’s guidelines.
  • Yourhealthyweight.ca External Link
    This website assesses your current eating and physical activity habits and generates an individualized action plan to help you achieve a healthy weight.
  • Interactive Food Label External Link
    Learn how to read and use nutrition labels.
  • Recipe Analyzer External Link
    Use this tool to find out the nutrients in your favourite recipes, and see how many Food Guide Servings your recipe provides.
  • A Guided Tour of Halton Farms
    This handy guide provides information about Halton farms and all that they have to offer.

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Links to Healthy Recipes