Healthy Meals at Work

Contributor: Julia E. Salomon, MS, RDN, CD and Community Healthy Improvement Leader at Affinity Health System
Salad at Work
#1) Get with the trend! Pack a salad for lunch…. in a mason jar!
It is important to get your daily servings of fruits and vegetables, so why not bring a salad for lunch. A problem you might have encountered with salads is that by lunch time the salad is soggy from the dressing.  You could bring the dressing on the side but this may seem like a hassle.  The solution, an old fashioned mason jar! The idea of the mason jar salad has become very popular; do a quick internet search and you are bound to find an overwhelming amount of recipes and ideas.  
First, fill your mason jar with wet ingredients.  Then follow with the dry ingredients.  The idea is to keep the salad from becoming soggy with time.  So you’ll end up with the dressing on the bottom, followed by ingredients that can withstand the dressing such as harder vegetables and legumes, followed by any other vegetables you  may prefer as well as grains such as pasta, quinoa etc.  Next put your protein sources such as chicken, beans, etc and the cheeses if you use them.  Lastly top with the leafy greens of your choice. The salad should be kept refrigerated until it is time to eat.  When ready, simply pour your colorful salad into a bowl or if necessary shake and eat straight from the jar!
Check out this video

 

Oatmeal at Work
#2) Have your oatmeal ready to go when you wake up! 
For many of us, mornings can be a blur; with breakfast being skipped, or worse - with your morning commute to work, resulting in a quick stop at the gas station for a donut or a pass through the drive through for a greasy meal. Try something new.
Oatmeal is a great way to start your day off; after all, it is a whole grain!  “But I don’t have time to make oatmeal” is something that is heard often.  Do not despair. Make oatmeal the night before and it will be ready to go when you wake up in the morning. There are numerous different recipes and combinations of oatmeal so be creative and adjust the recipe to your liking.
A simple way is to combine raw rolled oats, Greek yogurt (ratio varies based on your desired consistency and the moisture of other ingredients), and any other ingredients you would like such as cut up fruits and nuts.  Place these in a sealed container and keep in the refrigerator over night. When you wake up your breakfast will be ready for you!