Did you know that the food environment at work can influence your eating habits and the choices you make during the workday? Lunch is not the only food choice we make during the workday; we are also influenced by foods offered at meetings, a company event, as well as snacks brought by co-workers, or offered in a vending machine or break room. The food choices we make can influence how we feel throughout the day, which can impact our performance. So, eating foods that fuel you, provide health benefits that keep you performing at your best!
Eat Wisely to Fuel Your Workday
Eating Wisely encompasses three important Power 9® principles for living longer: 
- 80% Rule: "Hara hachi bu" is said by Okinawans as a reminder not to overeat, and to pause when 80% full because it takes our brains 20-30 minutes to register when our bellies have become full.
- Plant Slant: People in the Blue Zones eat a predominantly plant-based diet of minimally processed whole foods. Incorporating more plants into your daily dishes can benefit your well-being.
- Friends at Five/Wine at Five: Spend time at the end of a workday with good company and healthy refreshments.
You don’t need to make food choices alone. Here’s a few simple strategies that can be applied throughout the work environment to promote "Eating Wisely" throughout the workday.
Practice Hara Hachi Bu
Saying "hara hachi bu" at mealtimes is a mindfulness practice that reminds us to eat only what our bodies need. The practice seemingly stands in direct contrast to the way many of us have been raised – to clear our plates so as not to waste food. But leftovers are perfectly acceptable too! Here are ways to practice the 80% rule during your workday:
- When eating a meal like lunch, find a breakroom or go outdoors. This allows you to focus on eating instead of multitasking.
- When stocking the kitchen or providing catered lunches, offer 8” – 10” plates. This allows for portion control.
- If eating out, take leftovers home for dinner or bring your own reusable takeaway containers.
Click the image for a printable PDF you can post in dining and breakrooms.
People who live in the Blue Zones have diets that are heavily comprised of legumes, vegetables, fruits, nuts and minimally processed whole grains. Not only are they eating nutrient dense foods, their foods are also fresh and seasonal. Besides bringing more plant-slant options to work, here are other ways to promote plant-slant principles in your work environment:
- Offer healthier vending machine options. Vending machines are a nice benefit for employees to satisfy that mid-day or afternoon snack. Most times these are filled with sugary, salty, and processed snacks and drinks. Start by offering 25% healthier options and put those options at eye-level.
- Promote and label healthier snacks offered. While not every worksite has a vending machine, many offices have a communal snack basket either by a cluster of cubicles or in the breakroom – these often-become dangerous candy dumping grounds following holidays like Valentine’s Day, Easter, and Halloween. Make healthier options more visible by labeling them to inform snackers of their choices and encourage healthier choices. Download and print one of our BZP healthy food signs.
Friends at Five with Fresh Food & Drinks
Whether it’s a staff meeting, a party or pau hana, or even just a break with your colleagues, find ways to incorporate healthier food options.
- Offer a plant-based option beyond just a salad. Watch this video to be inspired by a Blue Zones Mocktail & Charcuterie Board.
- Encourage employees to incorporate more local, fresh produce at home. When you make healthy choices at work AND at home, the benefits double! We have partnered with FarmLinkHawaii.com to take $10 off your next purchase with promo code BZPHAWAII – check them out and let your colleagues know with this flyer. Lychee and mango are in season, so don't delay – it's super ono!
Our workplace environment can influence our behaviors to include food choices. So, take one or a few of these best practices to start “Eating Wisely” during the workday.
Join the Well-Being Movement!
To learn more about incorporating well-being in your workplace, email bluezonesprojecthawaii@sharecare.com.
Email our team to learn more about partnering with us to make healthy choices easier at your worksite, school, grocery store, restaurant, or faith-based organization.
Check out all participating organizations.
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