Bringing a lunch to work is a great way for your team to save money… and calories! But did you know it’s also in your best interest? When your employees run out for a quick bite, their choices are often limited to foods high in sodium and sugar/artificial sweeteners, and low in nutrients. Instead of giving them the energy they need to remain focused and productive, it may be contributing to the infamous “afternoon slump”. Members with access to health navigation via web, mobile, and call centre support can find reliable information on healthy meal planning and more!
A smart health and money routine starts with preparing a healthy lunch. Bringing your own lunch to work can save money, and control the quality and quantity of what you eat.
Financial Savings
The financial benefits of packed lunches are well-documented. This article suggests the money saved from packing a healthy lunch daily vs. eating out, invested over 10 years, could yield $40,000.
Let’s say you spend $10 daily on a soup and sandwich. Over a 250-work-day year, you’ll spend $2,500. $15/day equates to $3,750/year.
Using the sandwich analogy, buying the ingredients for a week’s worth of sandwiches costs the same $10 you’d spend in a day! Cans of soup cost another $10/week (or less, depending on where you shop). On average, this packed lunch costs $4/day, saving $1,500+ annually.
Prefer something fancier/healthier? Here’s an example of a financial advisor who discovered that even buying high-quality ingredients and assembling them at home saved her 50% – including eating out one day a week!
If you cook, you’ll save even more money – and time – by bringing leftovers.
Other Costs of Eating Out
Consider the cost of time spent going to/from lunch, which may require driving – in turn costing gas and wear on your car.
Lastly, the environmental cost. Many prepared meals like salads and soups come in single-use containers with plastic utensils; recycling isn’t always an option.
Creating Balanced Healthy Lunches
To create healthy lunches, start with one simple rule: include items from all food groups. Since we spend most of the day at work, it’s important to get enough essential nutrients throughout the day. To create a balanced meal, ensure that half your plate is filled with vegetables and fruit, a quarter with meat and alternatives, and a quarter with grain products.
Your meals do not have to be portioned exactly like this to be healthy — this concept just encourages us to include all food groups in our meals with an emphasis on fruits and vegetables. It is also important to have a quality source of protein (e.g., eggs, dairy products, lean meats, fish, nuts, legumes, tofu) and whole grains (e.g., whole grain bread, pasta, brown rice). Proteins make us feel full for longer and help stave off afternoon cravings which could defeat the purpose of bringing a lunch in the first place.
What/How to Pack
The easiest way to prepare a lunch is to double the portion of your evening meal and bring the leftovers.
But what happens when there’s nothing left in the house to pack? Avoid this by adding “emergency items” to your grocery list—like whole grain pasta with frozen vegetables, canned tuna or eggs for sandwiches, and nuts/fruits for snacking.
If your workplace doesn’t have a fridge, pack your lunch in an insulated bag with an icepack to help prevent foodborne illnesses.
Meal preparation is not only healthy and budget-smart; it can also be a fun family activity! On Sunday afternoons, plan for the week ahead by finding new recipes and preparing meals you can all eat for the rest of the week.
Beware of Commercial Snack Foods
Although bringing snacks to work is smart, be wary of single-portion snack items. Pre-packaged foods are often high in sodium and sugar. They may be convenient, but they’re not the best options for the environment, your budget, and your health. Instead, choose healthy snacks to keep in your desk, like crackers, dried fruit, or granola.
Preparing your lunch using these tips can keep money in your wallet and keep you healthy and productive, all week long.
For more insight, check out these health articles.
Key Websites
- Dietitians of Canada: Packing Healthy Lunches and Snacks for Work
- Health Canada: Canada’s Food Guide
