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Photo: Sandwich with healthy toppings. Photo: Construction site workers eating halthy lunch sandwiches. Photo: Raw vegetables with a dip.

Cooperative Extension Fact Sheet FS1106

Workplace Wellness: Healthy Eating While on the Job

  • Joanne Kinsey, MS, CFCS, CWWS, Family and Community Health Sciences Educator, Atlantic and Ocean Counties

Apple Tuna Sandwiches

2 6 oz cans unsalted tuna in water, drained
1 tsp honey
1 medium apple, chopped
6 slices whole wheat bread
1 celery stalk, peeled and chopped
6 lettuce leaves
¼ cup low fat vanilla yogurt
6 slices tomato
1 tsp prepared mustard

Combine and mix the tuna, apple, celery, yogurt, mustard, and honey. Spread ½ cup of the mixture on three bread slices. Top each slice of bread with lettuce, tomato and remaining bread. Cut sandwiches in half or as desired.

Number of servings: 3
Cups of fruits and vegetables per person: .75

Nutritional information per sandwich:

Amount Per Serving

Calories 330

Calories from Fat 30

Daily Value (DV)*

Total Fat 4g 5%
Saturated Fat 1g 5%
Trans Fat 0g 0%
Cholesterol 35mg 12%
Sodium 370mg 15%
Total Carbohydrate 37g 12%
Dietary Fiber 6g 24%
Sugars 14g  
Protein 38g  
Vitamin A   40%
Vitamin C   20%
Calcium   15%
Iron   20%

*Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**
Fruit: 0 Vegetables: 0
Meat: 4 Milk: 0
Fat: 0 Carbs: 2
Other: 0

**Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

The American Workforce

In the U.S. there are 155 million full- and part-time workers. Workplace wellness programs help employees reduce health risks and improve the quality of life. Health promotion in the workplace benefits the employer and the employee in terms of reduced health care costs, reduced sick time, and increased productivity. According to the National Center for Health Statistics in 2016, 39.8% of the American adult population is obese and 31.8% are overweight. Eating a healthy diet on the job can help adults control weight, reduce the risk of chronic disease, heart disease, and some cancers.

This fact sheet is one of a four-part series: Workplace Wellness: Ways to Increase Your Physical Activity on the Job; Workplace Wellness: Stress Less on the Job and Workplace Wellness: Power Foods and Healthy Power Lunches are also available.

Healthy Snacking at Work

What about a mid-morning snack at work? Don’t head for the vending machine to satisfy your hunger! Reach for a nutritious piece of fresh seasonal fruit, dried fruit, or yogurt to energize your morning.

Mid-Morning Snack Options:

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 from the workday, it also is a good opportunity to refresh your energy level for the remainder of the workday. A balanced lunch includes a tasty protein food, vegetables, and fruit. Putting it all together in an insulated lunch bag is easier than you think. It’s well worth your time to pack foods that are nutritious, appeal to you, and are easy to eat while on the job. You will not only save money, but you will eat healthier too!

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

Afternoon Snack

For an afternoon snack consider fresh fruit or crunchy colorful vegetables. Pack a plastic container or zip-lock bag full of broccoli pieces, red and green pepper rings, cucumber, fresh green beans, cherry tomatoes, baby carrots, snow peas, or celery sticks. A handful of salt-free walnuts or almonds make an excellent snack that adds some protein for some afternoon energy.

Keep a zip-lock bag tucked in your desk with these easy-to-eat quick snacks such as unsalted almonds and walnuts, raisins, dried cranberries, pumpkins, or sunflower seeds, or a dried fruit combination of your choice. A granola bar is also a good food that can be safely kept in your desk. If you have access to a refrigerator, keep a few low-fat containers of yogurt for a quick protein snack or lunch.

Our workforce can improve its health and productivity. By thinking ahead and planning for work snacks and meals, you can reduce the consumption of calories and fat. Plan simple, easy-to-eat foods that are nutritious and satisfying. Encourage coworkers to share in the preparation of a one pot-luck meal weekly by having each employee bring in a cut/chopped fruit or vegetable that can be combined to create a super salad bowl. The result will be a fun and interesting meal.

Additional Information

For more information, visit these websites:

Photo credits:

October 2019