It is well known that when you eat well, you feel better, and when you feel better, you give the best of yourself. Proper nutrition also provides many benefits at work: employee concentration and performance increase and absenteeism decreases. That’s why it’s important to eat well “from 9 to 5!” This means focusing on organization, balance and creativity!

Sometimes the frantic morning rush barely leaves us time for breakfast! Plan ahead. Have healthy ready-to-eat foods on hand. Find time, preferably the night before, to prepare a balanced lunch and healthy snacks. Cut vegetables for the week; fill small containers with hummus; and prepare individual portions with leftovers from supper. Planning will help you make more balanced choices, and you’ll spend less in the cafeteria.

And remember, variety is the spice of life. To help you plan creative meals, Dietitians of Canada have introduced the Cookspiration app, available for iPhone, iPad and Android. It gives you ideas for healthy recipes, any time of day. Also download the eaTipster app, which sends you a tip a day on how to eat well and avoid common pitfalls.

Finally, business dinners are often synonymous with all-you-can-eat buffets and meals with plenty to drink. There are many temptations, and everyday pressures sometimes cause us to make less healthy choices. Suppose you are invited to a reception or a luncheon conference. Exercise restraint by reducing your portions; avoid dishes with rich sauces, and desserts, and fill your plate with vegetables and salads. And why not pre-order a vegetarian or low-fat meal? And of course, make sure to follow the recommendations of Canada’s Food Guide!

In the increasingly complex and fast-paced world in which we work, it is essential that we “eat well from 9 to 5.” Your future depends on it!

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