Tips for Eating Healthy at Work

A healthy breakfast on a tray

March is Nutrition Month and this year’s theme is ‘Eating 9-5’. A poll conducted for the Dietitians of Canada showed that 45 percent of Canadians say that eating healthy meals and snacks while at work is challenging. We asked Thunder Bay Regional Health Sciences Centre (TBRHSC) Registered Dietitians for their tips on how to get through the workday making healthy eating choices, and this is what they recommend:

  1. Pack your lunch the night before and try to follow Canada’s Food Guide to ensure that it’s balanced.
  2. Eat breakfast everyday and pack snacks and a lunch to go. This helps to ensure that your hunger is well-managed during the day.
  3. Stay hydrated. We often mistake thirst for hunger. Keep a large “water filled” container at your desk at all times to ensure that you stay hydrated.
  4. Canada’s Food Guide says that we need to eat 7 to 10 servings of vegetables and fruits each day. In order to fit them all in, there isn’t a lot of room for snacking on foods other than fruits and vegetables. At the very least, every time you have a snack, include at least 1 fruit or vegetable serving.
  5. Read labels for salt content. Only 10 to 15 percent of our salt intake is added when cooking at home. Most packaged foods are full of salt, so get into the habit of reading labels and get to know products that have less salt.
  6. Make the healthy choice the easy choice. Cut your carrots and celery into sticks the same day you buy them. Preparing healthy foods in advance will make them easy to choose in a pinch.
  7. Meal planning can help every family save money and eat a healthy and delicious diet. Visit for more information on menu planning.
  8. Spend time each week looking for recipes. Ask your partner, family, and roommates what they like to eat. This will help with meal planning and will inspire you to try new foods!
  9. Choose a shopping day and make a shopping list according to your recipes and your pantry. Having a plan when you’re at the grocery store helps you to avoid buying less healthy choices.

Try incorporating a couple of these tips into your daily and weekly practices and you’ll notice a healthier difference. For more tips on healthy eating during the workday, or for more information about Nutrition Month, visit: