Instead of chicken'/fries/softdrink from the hot food section. Get chicken fillets, a bread bun, and apple juice.
The produce section has some great salads.
3 oz of meat from deli with a bread bun and a mustard packet is an instant sandwich.
If you have a microwave in the lunchroom, a can of soup or a meal from either deli or the frozen section.
Take a walk around the store and look for things you would enjoy for lunch that are healthy for you.
9/7/13 9:16 A
I used to work in the bakery! It was hard for me too.
Things that help me when I'm thinking about what to put in my body are to look at the nutrition content of the food. Keeping a food log and realizing how many calories and fat I'm eating makes me realize what the benefits or consequences of the food are. If I make a game plan for what I need to eat and how many calories I need for the day I also think about extra snacks differerenly. I find that when I walk past the snack cupboard or extra temptations when I'm out and about that "I don't need that" comes to mind when I am tempted.
If you know what's on your "safe" list from things you can get at the store, it could be easier for you to have go to foods when you do need to eat from things at work.
I know those early shifts where you can barely manage to roll out of bed and get dressed for work. I know, for me, if I have a day where I have to get up at 5am, I cannot get myself up a minute sooner. I will set my alarm, but it just will not happen. I also cannot get myself to fall asleep earlier in plans of waking up early.
My suggestion would be, for breakfast, to consider a decent protein bar to go with your shake. A NuGo Slim Bar, GoodBean bar, or a Larabar ALT would be good. Even some cereal and/or nuts would work. What about making a few sandwiches with Canadian bacon, egg, and cheese on an English muffin and freezing them? If you have a Magic Bullet or Nutribullet you can put milk, Greek yogurt, and protein powder or other ingredients in the container then night before. Just keep proportioned frozen fruit in ziploc bags in the freezer to throw into the smoothie before blending. Are those things you can manage?
Another suggestion I have is to pack your lunch. I know you work in a grocery store, so food is available, but for you, having to purchase your food might not be the best choice for you right now. If you can stay out of the aisles as much as possible on your break time, you might do better. Maybe you need to pack a lunchbag with a healthy lunch and a couple snacks for breaks and just go straight from work to the break room without even going down the aisles. If you need a drink, just get water from a cooler case near the registers.
Another thing you should do is come up with a list of emergency lunch ideas that you can throw together. Tuna with crackers, Greek yogurt, salad, pretzels with hummus, fruit, soup, even frozen entrees will do in a pinch (paired with a yogurt and some fruit).
I know the road to hell is paved with good intentions, however, so if you do find that you need to buy your lunch more than you would like, I would also try to map a different route through the store. Try training yourself to avoid the hot foods area as much as possible. Can you make a turn before you get there and cut through a different aisle? I know you won't be able to avoid the smells and that section entirely, but maybe limiting the time spent in the middle of it will help.
Another idea is to keep a 100 calorie pack of almonds or other nuts or a protein bar in your pocket, so you have something you can eat the second you go on break. It won't fill you, but it might be just enough to keep you from desperately rushing to the pizza or lo mein because you are STARVING.
Hope I gave you some ideas you can tweak to make work for you.
Fitness Minutes: (14,921)
9,705 9/6/13 1:06 P
You don't have to get up any earlier, you just have to plan better; I feel you on not wanting to (or being able to) get up even earlier. I'm so not a morning person. Prepare breakfast before bed, and nuke it/open it when you get up. Protein shakes are good for quick energy, but they don't replace a good solid breakfast (at least for me, they don't, and it sounds like they don't for you, either.) Or, go to bed 15 minutes earlier, and get up 15 minutes earlier. You CAN do it, you just don't want to. ;)
You do need an eating plan; when you have a tight work schedule, planning is a must. Use the night before; take food, or sit down and figure out what you're going to eat BEFORE it's break time and you're starving and those smells are assaulting you. You can't expect to make good decisions if you don't give yourself the tools to do so! Stomach growling, no food on hand, yummy smells, and not enough breakfast = OMG EAT!
Edited by: DRAGONCHILDE at: 9/6/2013 (13:07)
Fitness Minutes: (268,374)
9/6/13 6:34 A
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I agree with DRAGON, start your day with a nutritious breakfast. I don't know how early your day starts, but I will get up at 5am to get in a morning run. After that, I eat breakfast and get ready for work. If you get up 15 mins earlier, that's still plenty of time for something to eat.
And breakfast doesn't have to be oatmeal, yogurt, cereal or eggs. You could have a salad for breakfast. You could have a chicken sandwich. If you go to work hungry, yes, you will be tempted by all those delicious smells. That's why you have to prepare yourself by eating healthy foods that nourish your body.
Because when you're well fed, you won't have an urge to eat the junk. Going in hungry really does set you up for failure. Do you have a microwave ? If so, pop in a breakfast burrito. Amy's brand makes a pretty tasty one. That's reasonably healthy and yummy.
Consider getting up early and making yourself a decent breakfast. Also, make sure you have something for lunch as well as a snack. You can't will yourself not to eat. You have to eat to be healthy. You are not a weak willed person or one that lack self control because you want to eat a treat. That's why it's important to eat healthy foods. When your body is properly nourished, you won't crave the junk as often as you'd think. And yes, we all crave a treat once in a while. That's okay.
9/5/13 7:35 P
It can be very difficult for me to eat breakfast before work. I tend to go in very early, so most of the time I am grabbing a protein shake on my way out the door. I would love to be able to get up earlier and have breakfast but at this point I don't think its possible.
Currently, I have no real eating plan at work. I am deciding between a couple different weight loss approaches (Weight Watchers, South Beach ect) so at the moment I've kinda just been eating whatever they have out in the hot foods area. Bad I know, but I am trying to figure my healthy eating approach out.
Fitness Minutes: (14,921)
9,705 9/5/13 7:18 P
For starters, don't go in hungry. Make sure you eat a protein-heavy meal before work, and keep good protein-laden snacks available. Bring your own food, but make it good! I can't stand eating bland, microwaveable crap. I want yummy things.
What's your current eating plan while at work?
9/5/13 6:50 P
So, I work at a food store and because of this I have a very difficult time sticking with healthy eating. I am constantly faced with delicious smells coming from the bakery, hot food stations, samples ect. Pretty much everywhere I look I see some sort of food product. There are countless times that I have gone into work with every intention of eating healthy but for one reason or another I am derailed. How can I eat better when I am surrounded by temptation? I would appreciate any advice you may have in regards to this. Thanks!
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