Workplace Wellness: Healthy Eating While on the Job

The American Workforce

With more than 163 million adults employed in the U.S., promoting wellness in the workplace is more important than ever. Workforce wellness programs help employees reduce health risks and improve quality of life. Health promotion in the workplace benefits the employer and the employee in terms of reduced healthcare costs, reduced sick time, and increased productivity. According to the National Center for Health Statistics (NCHS), over 60% of the workforce is affected by weight-related health issues. These conditions can lead to higher medical expenses and decreased job performance. Eating healthfully while at work is a simple yet powerful way to support a healthy lifestyle and prevent some of those healthcare costs. A balanced diet can help manage weight and lower the risk of chronic illnesses, including heart disease and certain cancers.

Healthy Snacking at Work

Many individuals start with breakfast at home before the workday and plan for a good lunch. But what about snacks while at work? Snacks are just as important to help break up the time until your next meal. A healthy snack can provide an opportunity to add nutritious options to help sustain focus and energy throughout the day. Bringing a pre-packed snack is always great to be sure it is healthful. When that isn't an option, try avoiding vending machines to satisfy your hunger! Reach for something like a nutritious piece of fresh seasonal fruit, maybe a little hummus and veggies, or a yogurt parfait with granola to energize your morning.

Mid-Morning Snack Ideas

1. Small yogurt or prepared yogurt smoothie
2. Low-fat cheese with whole grain crackers
3. Fresh whole fruit, such as a peach, pear, apple, or banana
4. Pre-cut vegetables with a dip
5. A small portion of homemade trail mix (mix a whole grain cereal with your favorite nuts, and a small amount of raisins dried cranberries, or other dried fruit)
6. And don't forget to stay hydrated. Keep a bottle of water nearby as you work rather than reaching for a sweetened soft drink.

Afternoon Snack Ideas

1. Consider a sliced apple with nut butter
2. Possibly some low-fat cottage cheese with diced fruit
3. Pack a container with your favorite veggie choices, maybe broccoli pieces, red and green pepper rings, cucumber, fresh green beans, cherry tomatoes, baby carrots, snow peas, or celery sticks.
4. A handful of low salt or salt-free mixed nuts make an excellent snack that adds some protein for afternoon energy.
5. Keep a few options tucked in your desk with some easy-to-eat quick snacks:
   1. such as unsalted almonds or walnuts, dried fruit, pumpkin seeds, or sunflower seeds.
   2. A low sugar granola bar is also a good food that can be safely kept in your desk.
   3. If you have access to a refrigerator, keep a few low-fat containers of yogurt for a quick protein snack or lunch.

A Satisfying Lunch Helps You Sail Through the Afternoon

People often ask, "What can I eat for a healthy lunch?" Lunch not only provides a break to decompress, but it is also a good opportunity to refresh your energy level for the remainder of the workday. A healthy lunch is easier to pack than you might think! Try to include tasty lean protein, whole grains, vegetables, and fruit. Putting everything in an insulated lunch bag helps keep it fresh. When you pack food that's good for you, that you like, and that's easy to eat at work, it's totally worth the effort. You'll save money and eat better, too!

Try These Tips If You Are Packing Lunch for the Workplace:

1. Add some protein to a savory salad or vegetable wrap by adding a serving of lean low-sodium turkey, chicken, or tuna.
2. Try a small baked potato with some shredded cheese, leftover chicken pieces or chili from a previous dinner.
3. Try a bento box style with hard-boiled eggs, whole grain crackers, a few cubes of cheese, some strawberries, and sliced cucumbers.
4. Add colorful and nutritious vegetables to your meal with fresh spinach, sliced tomatoes, red peppers, or carrot sticks.
5. Use whole grain wraps, tortillas, and breads to enhance the nutrient density of your meal.
6. Use low-fat cheese for extra calcium, protein, and flavor.
7. When purchasing lunch, choose salads that include fat-free dressings on the side and lean low-sodium meat and cheese.
8. If you have access to a microwave oven, try a package of steamer vegetables or pop in a scrubbed sweet potato (top with a light sprinkle of cinnamon sugar before serving).
9. Save a serving of a hearty homemade soup from home or choose a low-sodium prepared soup such as minestrone, bean, or vegetable combination.
10. Choose healthy beverages like water, unsweetened seltzer, or fat-free milk.
11. Fresh fruit is a great choice as a healthy dessert and packs easily. (try apple slices with a sprinkle of cinnamon in the microwave for 30 sec)

As part of the workforce, you can improve your health and productivity by planning ahead for your snacks and meals at work. When you bring your own healthy foods, you can cut down on extra calories and unnecessary fats. Plan simple, easy-to-eat foods that are nutritious and satisfying. Maybe organize a fun weekly or monthly themed potluck with coworkers, where everyone contributes by bringing their favorite dish to create a shared meal. The result will be a fun and interesting social gathering.

This fact sheet is one of a four-part series. The following titles are also available:

• Workplace Wellness: Ways to Increase Your Physical Activity on the Job
• Workplace Wellness: Stress Less on the Job
• Workplace Wellness: Power Foods and Healthy Power Lunches

Additional Information

For more information, visit these websites:

1. Department of Family and Community Health Sciences
2. Have a Plant: Fruits and Veggies for Better Health
3. Choose MyPlate
4. Eat Right: Academy of Nutrition and Dietetics

December 2025