“Packing a lunch is a great way to control healthy eating at work but registered dietitian Jill Koegel said people need a strategy for times when a meal is catered or they have a luncheon meeting at a restaurant. When lunch is provided at work, fill the plate with salad and vegetables then choose a lean protein and eat it first, she advises.”- Omaha World-Herald (Neb.) (6/28)

Do you ever read a quote and think (or say out loud) “yaaassss”? I definitely do, and this was certainly one of those quotes! Here are my thoughts on the above:

I always encourage clients to pack their lunches the night before so that they don’t run out of time do so in the morning. I also encourage them not to pack a lunch when they are hungry, as they will end up snacking the whole time they are packing!
Bringing your own lunch is the most desirable option for a number of reasons: cost-effective, nutritious, convenient…need I say more? However, it’s true that you need to have a plan in place for times when you are not consuming a packed lunch. “Failing to plan is planning to fail”.
When being treated to a catered lunch at work, I could not agree more with the above recommendations. Fill the majority of your plate with non-starchy veggies (this may or may not include salad, depending on your options) + a proper portion size of lean protein. If we are talking meat, this is usually the size of your balled-up fist. Consume this protein source first so that it gets a start on satisfying your hunger. The veggies will also contribute to your feeling of satiety due to their fiber content.
Once you have consumed your nutritious meal, then make a decision on whether or not it’s a good time to splurge on some of the less healthy options. It is much wiser to make this decision after eating the bulk of your meal than when you first walk in to the room. It’s never smart to count on your will power to turn down treats when you are wide-eyed and ready to be satisfied.

Not sure what to pack for lunch? Consider purchasing the Muscles by Madz Meal Manual for plenty of delicious and nutritious suggestions!

Lunch for the Working World