The Need for Takeout and Delivery
- Easy or fast-food choices aren’t always the healthiest options
- Not having time to buy and prepare healthy meals
As employees begin returning to work, there will be an adjustment period. Many have not had to meal prep or prepare their lunches ahead of time while they have been working remotely. Adding back in time to get ready, packing up daily necessities and commuting to their schedules each day will take some getting used to, so there will likely be days where employees run out of time to pack themselves a healthy lunch. This leaves takeout or delivery as their main option.
Tips for Choosing Healthy Options
- Whole Grains: When choosing a meal, aim for whole grains. As a general rule of thumb, one-quarter of your plate should be made up of grains. Many restaurants give you a choice when choosing your grains, so opt for brown rice, whole wheat pasta or whole grain bread.
- Protein: Choose your protein source wisely when ordering your meal. One quarter of your plate should be made up of a protein. Lean meats such as chicken or seafood are often healthier choices than beef, lamb or pork. Vegetarian options are also great! Lentils, veggie burgers, etc., are not only healthy choices but they can help you achieve your fiber goal for the day as well.
- Vegetables: Prioritize your vegetables with every meal! They should make up one quarter to one half of your plate. Ask for an extra side of vegetables instead of a starch, get a vegetable appetizer, add extra lettuce or tomato to your sandwiches, and look for fun ways to incorporate vegetables such a cauliflower pizza crust or vegetable-based soups.
- Fruits: If your plate is filled with one quarter of vegetables, aim to fill the last quarter with fruit. Fruit is also a healthy choice for dessert if you are craving something sweet!
- Dairy: While dairy has nutritional value, it can often overtake your takeout or delivery meals. For meals that do include dairy, try replacing the cheese with a lower fat cheese like provolone, or ditch dairy all together and replace it with avocado.
- Sauces and Dressings: Always ask for your sauces or dressings to be put on the side so you can control how much you consume. When it comes to salad dressings, choose a balsamic vinaigrette to avoid adding additional sugars to your meal.
- Key Words: When placing your order, pay attention to key words. Try to avoid meals that include the words: crunchy, crispy, fried, breaded, creamy or cheesy. Instead look for healthy options that include baked, steamed, roasted or grilled.
These tips are not only helpful for ordering take out or delivery in the workplace. Share them with your family and friends and utilize them for all your dining experiences!