How To: Buy a Healthy Lunch at Work

As I wrote recently, I've been trying to spend less money on food by packing my lunch for work instead of buying it. Today, however, I forgot to bring something, so I bought lunch in my company's cafeteria.

I ended up with a mixed-greens salad tossed with lite Parmesan peppercorn dressing, with bell peppers, cucumbers, carrots, celery, and kidney beans. Instead of croutons, I got whole wheat pita with house-made red pepper hummus. Not only was my lunch delicious, but it was well-balanced and nutritious.

A common misunderstanding of healthy eating is that people think certain "types" of foods are taboo - like carbs - when they're still an important part of our diet. But the problem arises when those types of foods are out of balance! Even having a cupcake or some potato chips every once in a while is okay, as long as it's in moderation.

What you really should be aiming for is a balanced meal, with as many whole, unprocessed foods as possible. The Harvard Medical School recommends that vegetables (i.e. salad) should make up the bulk of your meal, with whole grains (i.e. whole wheat pita) and healthy protein (i.e. kidney beans) coming in second and third.

What's important to keep in mind here is the quality of the food you're eating. The term "whole grains" doesn't refer to processed, refined grains (like your standard white sandwich bread); nor do healthy proteins refer to bacon or hamburgers. The more processed a food is, the more it has been adulterated by machines or human intervention. Consuming foods in as natural a state as possible is the best thing you can do for your body (which means avoiding products that contain bleached flour and sugar).

Now, the problem is sticking to these healthy choices at work. I know personally I'm sorely tempted by the rows of potato chips, shelves of cookies and brownies, and other unhealthy foods that are available at my work cafeteria. But I have to keep in mind that eating healthy doesn't mean sacrificing taste, and I always feel better when I've eaten something that's good for my body. 

My advice: find a lunch that contains the "big three" (in order of importance):

1. Vegetables: Not only do vegetables contain vitamins and antioxidants that your body needs, vegetables are more environmentally sustainable than meat. 

2. Protein: Your body needs protein for nearly every function it performs. Don't skip out on protein! If you're vegetarian, go for beans, lentils, and eggs (to name a few). If you're omnivorous, opt for lean proteins like chicken and turkey. 

3. Whole Grains: Look for words like "whole grain" or "whole wheat" on the label - or else you may not be getting the real deal. This table is really handy in identifying what to look for on food labels.

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I can say this from firsthand experience - that when you eat good, whole foods, drink plenty of water, and avoid processed products as much as possible, you will see a noticeable difference in your energy levels, mood, and overall health.