Business Lunches Adding Too Much to Your Bottom Line? by @Deb_Lowther

Let’s face it. When we’re busy building a business, it’s our health that suffers. Even when we eat at our desks, where we could easily brown bag it and control what we choose, we often default to quick and easy prepackaged foods instead of slowing down to savour something substantial. The problem only gets worse when we are invited to a business lunch, an afternoon of meetings or attend a conference, where the options are limited or temptation is just too much.

The restaurant with the menu full of temptation, the conference continental brunch, the all-you-can-eat chocolate snack break table and the serve-yourself sandwich buffet in the boardroom. Our best intentions to eat healthy are sabotaged when we smell the creamy Alfredo pasta waft by or the fruit-filled danish staring back at us when hunger strikes. How can you ensure the next lunch meeting is as healthy for you as it is for your business?

Remember the Rules for a Healthy Business Lunch

Whether you are eating at your desk or power networking your way through a 3-day conference, be sure to follow these simple rules for stay-on-track success:

Lunch to Refuel — At your desk or at a meeting, consider your lunch hour as a time to refuel and give our body energy for the rest of the day, not just a way to fill up or a convenient activity to engage in while you close the deal. Lunch is the perfect time to have your biggest meal of the day as you will still be fairly active for the remainder of the afternoon and evening. Plan ahead to feed your brain not just your stomach!

Start with a Healthy Serving — Start with protein first, preferably one rich in Omega 3s. Add in lots of greens. Spinach salad topped with salmon or tuna and a light vinaigrette is the perfect midday boost. If you are craving pasta, try to avoid the heavy cream sauces and include heart-smart fish or shrimp. For dessert splurge on fruit and cheese tray if you must, but don’t be fooled by the raspberry cheese cake…it’s not the same thing even if it is topped with fresh berries!

Limit the Calorie Bombs — Try to avoid the calorie-laden choices. While lean proteins and Omega 3s will give you the fuel your body (and brain) needs to tackle your afternoon to-do’s, opting for a calorie-heavy lunch will have the opposite effect and won’t do much for your waistline either. If you think healthier choices will not be on the menu or fear double cheese pizza may be the only option in the boardroom, bring your own salad from home or opt for a very small portion and fill up on healthy nuts, like almonds, or grab a greek yogurt or hard boiled egg before or after the meeting.

Liquid Lunch — Don’t forget to drink lots of water. Fill up on water before lunch, during lunch and after lunch to avoid filling up with sugary sodas or being tempted to cheers on the rocks with a twist. Water flushes out toxins, helps nutrients travel to your organs and tissues, regulates body temperature, and transports oxygen to your cells. Add sliced strawberries, cucumbers, mint or lemon wedges and enjoy a naturally flavoured glass of water.

Breaks are for Stretching — Watch out for those continental breakfasts and snack tables that are laden with danishes, high-fat muffins, chocolate brownies and calorie-dense bagels. Use your break time to fill up on water, get a good stretch in and maybe find a flight of stairs to climb and get the blood flowing. Studies show sitting too long can have many negative effectives on your joints, muscles and cardiovascular system. Make the most of your business break and go for a short walk and munch on healthy snacks, including fresh veggies, granola or a handful of roasted chickpeas.

If you know it will be a day of catered meetings or a business lunch full of temptations, plan ahead. Pack snacks from home, drink lots of water from your favorite water bottle, and if your favorite salmon and spinach salad isn’t on the lunch menu, be sure to make dinner as healthy as you can!