Healthy Dining at Work with Your Health Your Way

The average American works a 46 hour work week according a recent study by the National Sleep Foundation. In fact, many work more, as 38 percent of those surveyed indicated working 50+ hours a week. For individuals with schedules like these your on-site restaurant is truly a benefit. Your Health Your Way is Sodexo's innovative wellness program designed to make healthy selections easy. All you need is commitment and planning. The recommendations that follow will help you navigate your on-site restaurant for taste and health.

Learn the menu
Many cafes make the weekly menu available at the entrance and/or online. Review it and look for healthy cooking techniques such as:
Baked, Braised, Broiled without added butter or fat, Cooked in its own juice, Dry-sautéed, Grilled, Poached, Roasted, Steamed.
Also look for Your Health Your Way options, restaurant quality meals that meet these sensible nutrition guidelines:
- Less than 30% calories from fat
- No more than 3 grams saturated fat
- Less than 100 mg cholesterol
- Less than 1000 mg sodium
- Less than 600 calories
- At least 3 grams of fiber
Above all, make a plan to eat healthy.

Know the stations
Our on-site restaurant consists of a collection of stations such as the deli, the grill, the salad bar and more. Learn these stations, the offerings and their locations so you can go directly to these areas and bypass other temptations. Look for Your Health Your Way certified stations in our on-site restaurant which offer specified healthful choices. Your Health Your Way ribbons and signs identify the healthy selections at these stations.

Make smart choices
Beverages
Choose unsweetened sparkling or spring water, skim or low fat dairy beverages, unsweetened hot/iced tea and coffee or sugar free/diet drinks. Enjoy fruit juices.

Breakfast
Opt for whole grain or hot oatmeal with skim or low fat milk and fruit. Choose egg substitutes or egg whites prepared with non-fat cooking spray. Look for lean ham, Canadian bacon, turkey bacon or vegetarian sausage patties. Pick whole grain muffins, breads or bagels with low fat cream cheese or sugar free jellies or margarine with no trans fats. Try low fat yogurt and fresh fruit.

Deli
Choose whole grain breads, rolls or tortillas. Order lean meats such as turkey, chicken and ham (96% or more fat free). Try chicken or tuna salad made with low fat mayonnaise or dressing. Ask for low fat cheese. Top your sandwich with fresh or grilled vegetables. Opt for low fat spreads such as low fat mayonnaise, mustard or salsa. Share an oversized sandwich with a friend. Seek out Your Health Your Way specials.

Grill
Seek tuna, swordfish and other fish steaks. Choose lean meat such as turkey, chicken, flank steak. Look for low fat turkey burgers or vegetable burgers. Ask for low fat cheese. Top grilled sandwiches with grilled and fresh vegetables. Select whole grain breads and buns. Try Your Health Your Way specials.

Salad bar
Start with a smaller dish or to go container. Choose a variety of deep greens, colorful vegetables and vibrant fruits. Look for lean protein toppings such as boiled egg, water packed tuna fish, poultry, low fat cottage cheese and cubed tofu (not fried). Try other high protein items such as chickpeas, kidney beans or navy beans. Opt for low fat dressings and flavorful vinegars.

Entrees
Seek Your Health Your Way offerings. Opt for lean meats such as chicken, turkey and flank steak and seafood prepared using healthy
cooking techniques. Look for healthy sides such as steamed vegetables, brown rice or other grains. Choose vegetarian options that are light on full fat cheeses.

Soup bar
Choose broth based vegetarian options. Look for broth based soups with lean meats such as turkey and chicken. Select tomato based soups as they are generally lower in fat.

To Go Meals
Look for pre-made salads with low fat dressing. Choose pre-made sandwiches made with whole grain breads or rolls, lean meat, poultry, seafood, low fat cheese, low fat or no condiments. Choose fresh vegetables and non-fat or low fat dip as an accompaniment. Select Simply to Go Meals that Fit and other Your Health Your Way items.

Condiments
Seek out condiments with few calories and little or no fat such as mustards, vinegars and low fat or fat free dressings.

Desserts
Make fresh fruit or fruit salad your dessert of choice.

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