Pat Palmisano

Eating well during workdays

We spend a large percentage of our waking hours at work and need to maximize opportunities for eating well during the workday.

When we incorporate healthy eating and physical activity into the day we positively affect our health, our work performance, energy and stress levels. Here are some tips:

• Breakfast really is the most important meal of the day. In order to "break" the "fast," start your day with a step in the right direction. There are many options, such as hot or cold cereal with fat-free milk and fruit, whole-wheat toast with peanut butter, or yogurt with fruit.

• It is easy to feel there is no time for lunch. But lunch is important to refuel and help us obtain the nutrition we need for the day. By skipping lunch you are more likely to have the "munchies" in the afternoon.

• Be prepared with a survival kit for when you are hungry between meals. Pack healthy foods in your briefcase or desk, such as dried fruit or nuts, fresh fruit, peanut butter and whole-grain crackers.

• Office celebrations abound. You can still enjoy, in moderation. Have a small piece of cake or celebrate with a fruit tray and yogurt dip.

• Incorporate activity into your day. Instead of a coffee break, consider a walk break. A 10-minute walk midday will help relieve tension, increase your concentration and creativity and increase your physical activity. Use part of your lunchtime to go for a walk or to exercise class. After work, get together with colleagues and work out.

• Enlist the support of your co-workers and make it a team goal. You will be glad you did.

Registered dietitian Pat Palmisano is regional health promotion supervisor at Excellus BlueCross BlueShield. She can be reached at 798-4202.