The Bureau of Labor Statistics reported that the average American spends 8.8 hours (37%!) of their day working – that’s the equivalent of watching the movie Titanic almost three times! That’s a LOT of Billy Zane.
The point here is that with ⅓ of your day spent in the office, the food choices you make available to yourself matter, especially when it comes to working toward optimal health and being your best self.
Whether you stock your own foods and snacks or you get to have input on the ones provided (or you’re the one doing the ordering), we created a list of suggestions on how to re-imagine the ol’ office provisions – it doesn’t have to be all chips, trail mix and canned soup – even if you are the one picking the M&M’s out of the trail mix.
11 Healthy Office Food Items to Stock
We pooled proteins, carbs, fats and fiber alongside antioxidants and amino acids – the suggestions below are versatile to suit various tastes and preferences, and promote healthier meals and snacking throughout the day.
Understandably, not every workplace has access to a kitchen, so take from this list what works for you and your team, and use these as a jumping off point to create your own list of alternatives:
1. Greek yogurt
Scoop it into a bowl and eat plain or even use on top of chilli if you don’t have sour cream. Add to smoothies for extra protein, or top with nuts and berries to add a healthy serving of carbs and fat.
Good on their own and easy to grab and share with a desk buddy. Find what’s in season. (The berries, not the desk buddy)
3. Nuts & Seeds
Almonds, walnuts, pistachios, Brazil nuts, macadamia nuts, sunflower seeds, pine nuts, chia seeds – great alone, with berries, or thrown on top of yogurt and leafy green salads or added to tuna or chicken salad mixes.
4. Nut butters
From almond and pistachio to hazelnut and cashew, there are many varieties now that come in jars or individual packs – this could be useful to consider if you have colleagues with nut allergies. Add a spoonful to a fruit or incorporate into a smoothie. Or eat with just a spoon and your dignity.
5. Nitrate-free deli meat
Turkey, chicken, take your pick. The easy-to-eat protein can be chopped up and added to a salad or rolled up with some veggie sticks and guacamole.
6. Leafy greens
Spinach from a big bag or arugula from a tub, you can grab a handful to shove into sandwiches, make into a quick salad, steam in the microwave, add to a smoothie or just grab a fistful to eat like our engineering team does.
7. Citrus fruits
Lime wedges to make water more fun, orange sections for snacks, grapefruits to share (or muddle into sparkling water), fresh lemon juice on chicken or tuna. Tangerine cuties are fun to throw across the room at someone wearing their earbuds.*
8. Apples, Grapes & Bananas
They keep well, are portable and easy to grab, and you can write notes to other colleagues.
9. Cherry tomatoes + persian cucumbers
These are less commitment than cutting open their larger versions; Handy for dipping into hummus, adding a few to salads, or munching on the way to a meeting, because no one should go to meetings hangry.
There are so many varieties out there now – have fun. Hummus can be eaten alongside some veggie strips or made into a dressing by whisking with a little lemon juice/vinegar and spices.
Hard boiled in a bag means they can be quickly added to salads or snacked on plain. If your office has a microwave or rice cooker, you could cook them yourself when you need a quick protein and vitamin D fix.
An easy and inexpensive start could be to stock some pantry staples to give everybody opportunities to flavor up what they have/brought from home/find in the kitchen.
- Oils: Extra virgin olive, avocado, nut oils, toasted sesame
- Vinegars: Red wine, balsamic, apple cider
- Spices: Garlic powder, sea salt, cracked black pepper, dill, cinnamon
What’s in our fridge?
We definitely walk the talk – here’s a peek at what we stock in the WellnessFX offices to keep us munching, happy and healthy.
Change is a lot – Consider this
Big change too much? Try swapping out 1-2 items at a time, every couple of weeks.
How WellnessFX Can Help
We’re all about health under the dome of desks, from biometrics to creating a culture of health in the workplace.
Want to see if your re-focus on wellness in the workplace is paying off? Your colleagues might be interested in regularly testing your biomarkers – consistently monitoring will help you better understand the body’s chemistry and how it reacts to changes in nutrition – for better or for worse. Click below to find out the work we’re doing with entire organizations.
*This is an opinion. We are not responsible if you beam someone with fruit.
The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.