• Create a small “stash” of non-perishable food you can keep in your desk, briefcase, vehicle or locker. This is food that you can snack on or use to round out a meal on the go.
• Examples of foods to stock up on include dried fruits (raisins, dried cranberries, dried apples or apricots), individual containers of canned fruit or applesauce, whole-grain crackers, mini-boxes of whole-grain cereal or trail mix.
• Replenish your entire “stash” at least once a month to ensure you always have a fresh supply of healthy foods on hand.
• Pack a water bottle. A lack of water can make it harder to concentrate and can affect your work performance. Keep a water bottle with you through the day. Avoid specialty coffees and teas and soft drinks. Instead, enjoy water with your workplace snacks and meals.

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Make Your Brown Bag Meals Healthy Meals

• Packing your lunch or other meals can be better than buying them. When you pack your lunch, you can control the choices and the amount you eat.
• A healthy brown bag meal should include choices from all four of the food groups from Eating Well With Canada’s Food Guide.
• For example, for lunch you could bring a whole-wheat pita (grain product group) stuffed with shaved turkey (meat and alternative group) plus a baggie of raw vegetables (vegetable and fruit group) plus a container of low-fat yogourt (milk product group).
• Vary your choices each day to prevent boredom.
• Play it safe. Use insulated containers and ice packs to keep foods at safe temperatures.
• Put food that’s meant to be hot in containers that lock the heat in. Use ice packs to keep cold food icy cool.
• If possible, avoid eating at your desk. Desktops have been shown to harbour high levels of bacteria, which can pose a health risk. Enjoy lunch in the staff lunchroom or, weather permitting, head outside and do a picnic.

Make a Move

• Taking activity breaks through your workday can help to increase productivity and promote overall health and wellness.
• Enjoy stretch breaks. Step away from your desk, and take a minute or two to get the kinks out.
• Replace your coffee break with a walking break. Invite your co-workers to join you.
• Sign up for a cause. Form a team in your office and participate in a charity fun run or walk.
• Recruit a leader. Bring a fitness leader into your office to lead an aerobics, yoga or resistance training class. Share the costs among the participants.

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Work is a big part of life for most adults. Take the healthy eating habits you practise at home on the job with you. Stock up on healthy snack foods, bring brown bag meals that pack a nutritional punch and make active living a priority in your workplace.

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Learn More:
Alberta Centre for Active Living
The Alberta Centre for Active Living guides you though a yoga program you can do at your desk with an on-line video. This video is part of the centre’s Physical Activity @ Work website

Brown Bag Lunches for Grown-Ups
Lunch boxes aren’t only for kids. Learn how you can pack a lunch that appeals to an adult’s tastes.

Healthy Eating at Work
The Canadian Centre for Occupational Health and Safety offers practical advice on making healthy eating happen in the workplace.

Healthy Eating for Busy People
Too busy to eat well? Tackle this problem with easy solutions from the Region of Peel Public Health.

Get Active:  Make fitness part of your day
The Peel Region District School Board offers fun ideas for making active living part of your workday.