Making healthy food choices can be confusing, but ProMedica Health System’s (PHS) dietary departments have made it easier than ever to make better choices when you eat in our cafeterias by offering a variety of healthier selections. The PHS Employee Wellness Program encourages you to follow these examples even if you don’t have a cafeteria in your workplace.
Why is it important to make healthier choices during meal breaks? According to Lesley Raney, RD, LD, outreach coordinator, ProMedica Total Wellness, “For most, the cafeteria at work supplies at least one meal a day on workdays, and time to sit and eat it. Our days are busy not only at work but after work, too. Making an effort to ‘eat right’ in the cafeteria, or during our meal breaks, can help balance our food intake when we’re offered fewer healthy choices at other times, from concession stands at our kids’ ball games or the fast food drive thru.”
Lesley also stresses that avoiding or limiting saturated- and trans-fat laden foods and choosing foods rich in fiber, vitamins and phytochemicals (chemical compounds found in fruits and vegetables)—along with lean proteins and complex carbohydrates—will help keep your immune system stronger to resist viruses and infection. It will also keep you energized and improve your mood and mental capacity.
Take Small Steps
A few small steps can put you on your way to eating healthier. PHS cafeterias offer the following healthier selections that you can choose on your breaks:
• Instead of processed grain products, choose whole grain foods, such as whole grain cereals, breads and pastas; oatmeal; granola; and brown rice.
• Pick lean proteins, such as Egg Beaters®, turkey sausage, baked or grilled chicken, turkey and veggie burgers, baked fish, and beans prepared without added fat.
• Eat lots of fruits and vegetables. Choose whole or cut fresh fruit, and fresh or steamed vegetables prepared without added fat.
• Choose from low- or non-fat dairy products, including skim milk, reduced-fat and fat-free yogurt, and reduced-fat cheeses.
• Keep yourself hydrated with plenty of water, and pick calorie- or sugar-free drinks, unsweetened teas and 100% fruit and vegetable juices instead of regular soda, sweet tea or fruit punch.
• Cut back on high-calorie snack foods and desserts by instead choosing baked chips or pretzels, reduced-fat or reduced-calorie snack bags, sugar-free Jello®, low-fat frozen yogurt, and healthier options such as trail mix and hummus with vegetables.
Make It a Habit
Making better food choices for at least one meal a day will help you start to make it a habit. All PHS cafeterias offer salad bars with fresh vegetables, seeds and nuts, as well as oil and vinegar and reduced-fat or fat-free dressings—it’s a great way to try something new. Adding fruits and vegetables with a wide variety of colors will help you pack different types of nutrients into your diet to make sure you get all the vitamins and minerals you need.
Many cafeterias also feature daily low-fat or low-sodium entrees, or indicate healthier choices on their menus with a heart symbol. Some cafeterias provide Weight Watchers points or nutrition facts for select menu items, as well.
All PHS cafeterias have eliminated the use of trans-fat in food preparation, and some cafeterias have reduced or eliminated fried foods altogether. Substitution of lighter, reduced-fat ingredients, such as light mayonnaise, skim milk and 90/10 ground beef, have also made many recipes in PHS cafeterias healthier. Check with your facility about which menu items this includes.
In a hurry? Many PHS cafeterias offer Lean Cuisine® or Healthy Choice® pre-packaged meals. These can be a convenient choice on the go, especially when paired with an extra side of vegetables and a piece of fresh fruit, or even a reduced-fat yogurt, to balance out the meal. Foods from the HMR® weight-loss program are also available in some facilities.
Learn from the Experts
PHS’s expert dietitians share some of their tips for a creating healthier you by making better food choices:
Get your fiber! Fresh fruits and vegetables, whole grains, and beans and legumes help you stay satisfied and also promote healthy gastrointestinal functioning.
—Nathan Drendel, RD, LD, clinical dietitian, Bay Park Community Hospital
Watch the dressing. The salad bar is a good choice, but some regular salad dressings can add a large amount of fat or unwanted sugars. Try topping your salads with oil and vinegar or reduced-fat and fat-free dressings instead, and limit your portion to 1 – 2 Tablespoons.
—Debbie Radcliff, MA, RD, LD, chief clinical dietitian, Defiance Regional Medical Center
Think before you drink. Make your beverages low- or no-calorie. Drink more water, but check your water first to make sure there aren’t hidden calories lurking. Don’t make calorie assumptions—even water isn’t always calorie-free in these days of specialty waters.
— Barb Soullier, MS, RD, LD, CNSD, clinical nutrition manager, The Toledo Hospital/Toledo Children’s Hospital
Plain items are usually the safest choice to avoid hidden fat and sodium. Choose a plain chicken breast and baked potato, and then add your own low-fat, low-sodium seasonings and toppings.
—Carolyn Tienarend, RD, LD, CDE, registered dietitian and certified diabetes educator, Fostoria Community Hospital
Try to order your sandwich made to your specs. Choose whole grain bread and lean meat, add vegetables, skip the cheese, and pick mustard instead of mayo or “special sauce.”
—Katie VanBuren, MS, RD, clinical dietitian, Bixby and Herrick Medical Centers
Want more information about making healthier food choices? Visit the “Employee Wellness” department page on myProMedica (http://my.promedica.org).