Divas, MPH

Everyone’s heard about the “Freshman 15”. The term used to describe the weight gain many college students experience during their first year in college.  What about “Freshman 15” on the job?  From staff luncheons to going out to lunch with your new co-workers, do employees gain an extra 10-15 lbs during their first year on a new job?   I recently started a new job 3 weeks ago and at the rate I’m going it won’t take me a year to gain an extra 15lbs (Geez, that’s scary)! My first day on the job included grits, eggs, bacon, sausage, biscuits, and potatoes.  Since that first day we’ve had donuts, cake, ice cream sandwiches, candy, pizza, tacos, and a bowl of fruit every once in awhile.  That’s not including all the many lunches I’ve had with my new co-workers.  Now I know some of you are saying, “Just don’t eat all of that food!” That’s easy to say when you don’t have the temptation and peer pressure staring you in the face every day.  I do agree though that I don’t have to eat all of that, but as a health professional what happened to practice what you preach?  We promote exercise and eating your fruits and vegetables, but we don’t even provide an environment for physical activity and nutrition in our own work place. I’m on a mission to work with my office in providing healthier options to its employees.  Worksite wellness programs have become very popular over the years, creating a work environment where “healthy choices are easy choices.” Below are a few tips from the Centers for Disease Control (CDC) on how to select healthier food and beverage options for breaks, meals at meetings and other work related events:

1. Offer a variety of grains—especially whole-grain foods—and fruits and vegetables.

Examples include fresh fruit and salads; fresh and cooked vegetables; whole-grainbreads, pasta, and cereals; and muffins, fruit breads, or granola bars.

2.      Provide fat-free, low-fat, or low-calorie foods and beverages. Ideas include fat-free or low-fat dressings or toppings such as salsa, low-fat yogurt dressing, sweet mustard; low-fat or calorie desserts such as angel food cake; low-fat or skim milk ,low-fat yogurt or cheeses; and lean meats, poultry or fish, cooked and dried beans, peas and lentils.

3.      Offer foods and beverages low in added sugars. You could serve unsweetened cereals, fruit spreads, cereal bars, water, 100% fruit juices, and regular and decaffeinated coffee or tea.

4.      Serve foods that are low in salt and sodium, such as unsalted pretzels, popcorn, or baked chips; grilled or roasted entrees; and entrees cooked with spices and herbs instead of salt.

5.      Include smaller portions such as mini-muffins or mini-bagels and 1-inch low-fat cheese squares.

6.      Consider offering only beverages at mid-morning and mid-afternoon breaks.

In addition to CDC’s tips on eating healthy, Be Active!  Walk briskly with co-workers at lunch time or during your 15 minute breaks.  Also, try taking the stairs instead of the elevator. 

Leave a comment and share your tips on how you stay active and eat healthy while at work. I’ll keep you posted on my mission and let’s hope an extra 15lbs doesn’t come along with that yearly raise J

Be Happy. Be Healthy. Beat the Freshman 15.

Diva EJ