Pound for Pound Challenge Tip #3: Why Is It Important to Eat Better and Move More at Work?

Pound for Pound Challenge Tip #3Team Second Harvest Food Bank made it to their 2nd weigh-in! So far the largest weight change was 4%. We also had a Brown Bag Lunch Lesson: “How Much Sugar is in There?”

Here are some of the highlights:  
1. Read food labels to check for grams of sugar per serving.
2. Check the ingredient list to see the source of sugar. Is it added or naturally occurring in that food? Or both? The goal is to decrease added sugars in your diet.
3. Pay attention to your portion and serving size. We may not be able to control exactly what’s in our food, but we can control how much of it we eat.
4. Eat 2 fruits servings a day.
5. 4 grams of sugar is the equivalent of eating 1 teaspoon of sugar.
6. Sugar that is not burned off, gets stored as fat!

Tip 3: 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.
Eat More Fruits and Vegetables. Eat Less Food High In Fat and Sugar
• 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 a 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.

Source: Massachusetts Department of Public Health

Maria Ali, RD, LD/N
Nutrition Manager

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