Eating Well at Work: Getting in Your 5 Servings of Fruits & Veggies

Fruits & Veggie

Everyone knows that diet is a huge part of health and wellness. For most people in the workforce, though, it’s hard to eat well when your day is spent chasing deadlines, sitting in meetings, and making phone calls.

For the working folk who want to lower their cholesterol, improve their BMI, and just generally get healthier, we’re outlining some easy ways to get in the recommended 5 daily servings of fruits and vegetables.

Fitting Fruits & Veggies into Your 9-5

Snack Packs

Compared to vending machine treats and fast food, fruits and vegetables are not nearly as portable or convenient. You can make it easier for yourself to enjoy healthy snacks by creating baggies of prepared fruits and veggies that are easier to grab and munch on. Pre-portioned baby carrots, broccoli, cauliflower, pepper slices, and celery sticks are all healthy snacks that you can reach for at 2 PM rather than the Snickers bar. Apples, clementines, grapes, and bananas are great grab and go foods as well. The more work you do ahead of time (think Sunday evening), the easier it is for you to eat healthy during your hectic week.

Try a Salad

Most cafeterias and restaurants have salads on the menu, and many come with protein options to make them more filling. If you’re eating at your office’s cafeteria and can customize your salad, try adding nuts with healthy fatty acids and fruits like blueberries or strawberries for a little sweetness. Black beans are another great topping, as they provide protein, fiber, and antioxidants. Lean proteins like chicken and turkey are also good salad additions. It’s good to ask for the salad dressing on the side as these add unnecessary calories that have little nutritional value.

Have an Accountability Partner

It’s good to have an accountability partner in the office who can help motivate you to eat healthy and even provide some snacks if you run out of healthy options. Find someone who has similar health aspirations and who will be firm, but also supportive of your wellness journey. It helps to have a person who knows how stressful your workplace is but shares your motivation to get healthier!


Smoothies are a great portable option, particularly on the mornings when you just need to get out the door. You can prep them ahead of time and freeze to easily thaw and sip at work or on your commute. Grab whatever fruits or veggies you’d like to include, then combine with milk, yogurt, fruit juices, and honey or sugar to taste.


Helping Make Your Work Week Healthier

Wondering if fruits and veggies are making an impact on your health? Or are you an HR manager who wants to have a healthier workforce? We provide cholesterol testing, vitamins and minerals deficiency testing, and more to individuals; we also provide workplace wellness assistance if you want to implement a program that will result in healthier employees!

To learn more, find your nearest Test Smartly Labs today.


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