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A Healthy Deskfast
A new word entered the dictionary
in the last few years. According to some estimates, about 20
percent of us now have deskfast, eating when we get to work,
instead of breakfast at home. That can make it a challenge to
get healthy, whole foods and avoid excess calories. Fortunately,
if deskfast is your preference, you don’t have to forsake
health.
A strategy for a high-energy,
health-promoting breakfast is to include a good source of protein
plus a whole grain and a fruit or vegetable. For protein, consider
dairy or soy versions of skim milk, low fat yogurt or reduced-fat
cheese, an egg, peanut butter, walnuts or almonds. For a less
traditional breakfast, grab leftover chicken or chili. Juice
is one quick way to get vitamins and antioxidants, but if you’re
trying to lose weight or have trouble with mid-morning hunger
pangs, studies suggest that solid fruit (or vegetables) may keep
you satisfied longer and for fewer calories. |
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For some people, deskfast automatically
means something that is picked up at a fast food restaurant,
coffee bar or convenience store on the way to work. Identify
your top choices ahead of time so you don’t just grab.
The large biscuits and croissants loaded with sausage, bacon,
cheese and eggs are high-calorie and may supply nearly a whole
day’s saturated fat and at least half a day’s sodium.
Jumbo muffins, Danish and scones are also 350 to over 500 calories,
and their eight to twelve teaspoons of sugar may leave you in
an energy crash in an hour or so. Reduced-fat bakery items may
be healthier, but they often remain a sugar-laden refined grain
that’s cut surprisingly few calories.
Better choices for these quick
pick-ups include a small size breakfast sandwich on an English
muffin, toast or small deli roll with an egg or cheese or perhaps
both. Unfortunately, finding a whole
grain for breakfast at any of these places is rare, but you can
at least avoid excess fat, sugar and calories while getting protein
to see you through the morning. Check your local cafés
for oatmeal, a great whole-grain staple. If you combine it with
the little packets of nuts and dried fruit that often come with
it, you can have a balanced meal and still have room for an extra
piece of fruit or a small glass of juice or skim milk latté
while keeping calories in the 400 to 425 range that works for
most adults. Check the breakfast wraps available at many coffee
quick stops, too. Fruit and yogurt parfaits can be a healthy
option, but if they include high-sugar yogurt and a heavy dose
of granola, calorie content can soar.
Finding fruit is sometimes the
hardest part of deskfast-to-go. If your favorite spots don’t
offer much, make it a habit to grab a banana, apple, pear or
other fruit as you leave home in the morning. Take five minutes
to wash or cut up fruit the night before, and you can even expand
your fruit variety.
Bringing not just fruit, but
your whole deskfast can save you money and may offer a wider
variety of healthy options. In five to ten minutes you can make
a peanut butter and fruit sandwich on whole wheat, a container
of whole-grain cereal with separate containers of milk and fruit
to combine at work, or grab dinner leftovers.
Deskfast can be a healthy solution
for some people, replacing the donut and coffee in the car.
For others, finding healthy choices or bringing them from home
means starting the day with a hassle, when simply getting up
15 minutes earlier would allow a satisfying breakfast at home.
Worth considering: Some research suggests that eating mindfully
– focused on our food rather than work – may help to
reduce stress and decrease our tendency to eat more and/or unhealthy
foods later in the morning. |
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