[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-401972-105":59,"doc-detail-401972-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","shift-to-healthy-eating-at-work","Shift to Healthy Eating at Work","","Shift to Healthy Eating at Work provides practical guidance for employees to improve nutrition during work shifts, supporting health, energy, memory, and healthier eating habits. It covers starting the workday with a nutritious first meal, building balanced meals using food groups, packing healthy options, and selecting better choices when eating out. The guide also addresses smart snacking, reducing vending-machine temptations, and keeping hydration steady, including limits on sugary drinks and caffeine. It further explains how to manage a mid-shift slump through food, hydration, movement, social connection, and adequate sleep.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/shift-to-healthy-eating-at-work/401972/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/shift-to-healthy-eating-at-work/401972.png","ImageObject",300,407,{"name":92,"@type":93},"Aditya","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-28","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":39},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"How can employees start the workday with a healthy meal?","Question",{"text":112,"@type":113},"Choose a nutritious first meal to boost nutrient intake, energy, and memory, helping you manage weight and eating habits during your shift. If you lack appetite, start with one or two foods, such as fruit or a small whole grain option, and build toward balanced meals.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What are healthier choices when eating out or snacking at work?",{"text":117,"@type":113},"When dining out, choose restaurants that offer healthy options and manage portions by downsizing, sharing, or saving leftovers. For snacks, rely on foods from Canada’s Food Guide and avoid items higher in fat, sugar, or salt like chips, candy, pop, and sweetened drinks.",{"name":119,"@type":110,"acceptedAnswer":120},"How much fluid and caffeine should adults limit for better energy at work?",{"text":121,"@type":113},"Most adults need 9–12 cups of fluid per day to support digestion and alertness. For caffeine, limit intake to no more than 400 mg per day, since excessive caffeine can cause side effects such as increased heart rate, stomach upset, headaches, and restlessness.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},401972,1791166601,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":39,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":19,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":52,"preview_page_count":4},962085564549,"https://ap-avatar.wpscdn.com/davatar_085a072bc5b1113ac321206ff7593b45","Shift to Healthy Eating at Work  \nDid you know that employees spend about 60% of their waking hours at work and eat at least one meal while on shift? This means that making healthy food and drink choices at work can have an impact on health and energy levels.  \nMarch is Nutrition Month! Alberta Health Services dietitians are sharing tips on how to Shift to Healthy Eating at Work.  \nFueling for your Workday  \nThe first meal – Kick start your workday with a healthy meal to help boost your nutrient intake, energy and memory. This can also help you manage your weight and possibly improve your eating habits during your shift.  \nNo matter what shift you work, starting your workday with a nutritious meal is important. Depending on your schedule, your breakfast or first meal may be in the morning or the evening. If you skip the first meal, your body and brain will lack energy and calories, and you may not be able to function to the best of your ability.  \nIf you don’t have an appetite when you first wake up, try starting with one or two foods at a time. Here are some examples:  \n• Fruit, or unsweetened applesauce  \n• Small whole grain muffin, barley, quinoa oroat porridge  \n• Lower fat cheese, milk or fortified soy beverage  \n• Hard-boiled egg, or unsalted nuts and seeds  \nNext, aim to have a meal with 3–4 of the food groups from Canada’s Food Guide. Here are some simple balanced meal ideas:  \n• Whole grain toast topped with peanut butter and a sliced banana  \n• Whole wheat tortilla filled with scrambled eggs, shredded cheese, and sliced peppers  \n• Oatmeal, berries and milk  \nShift to Healthy Eating at Work  \nAt work – Remember that making healthy choices at meal and break times is important to staying fueled throughout your shift. Plan ahead and pack a meal with healthy foods from home.  \nTry new ideas:  \n• Lunch Bowl: brown rice or quinoa, red peppers, avocado, salsa, cheese, and black beans or chicken  \n• Snazzy Salad: arugula, strawberries, pears, goat cheese and almonds or pecans. Drizzle with balsamic dressing. Add a whole grain bun  \n• This and That: Greek yogurt, whole grain crackers, hard-boiled egg and apiece of fruit  \nEating Out:  \nIf eating out with co-workers choose restaurants offering healthy choices. Try one or all oftips:  \n• Downsize on portions – ask for half, share with others or save for leftovers for another meal  \n• Choose dishes that are steamed, grilled or roasted  \n• Get the sauces, dressings and condiments served on the side and use only small amounts  \n• Build yourself a ‘Healthy Plate’ –  \norder vegetables as a side dish, or add a salad on the side.  \nSnacks:  \nIf you choose to snack, choose foods from Canada’s Food Guide.  \nFoods higher in fat, sugar and/or salt such as chips, candy, pop, or fruit flavoured drinks are not healthy options. Unsweetened 100% fruit juice has no added sugar but contains natural sugar and little or no fibre. These foods tend tobe common in vending machines. If choices are limited in the vending machine, choose smaller portions of these items.  \nTo avoid buying from vending machines, keep food at your work place.  \nSome healthy options are unsweetened dried fruit, whole grain crackers, and unsalted nuts.  \nShift to Healthy Eating at Work  \nRethink your Drink  \nAt work, keeping well hydrated can help you stay alert.  \nFluids are needed for the body to digest food, cool down, and move nutrients and waste. Did you know…that most adults need 9–12 cups of fluid per day?  \n• Drink water throughout the day – add lemon, lime, cucumber, or orange slices for flavour  \n• Opt for water or milk at meals – go for skim, 1% or 2% milk or fortified soy beverages  \n• Limit fruit juice to ½ cup (125 mL) per day – remember whole vegetables and fruit have fibre and lower amounts of natural sugar.  \nSugary drinks such as regular pop, sports drinks, sweetened hot or cold drinks are often higher in calories, lower in nutrients, and can contribute to weight gain. Limit these drinks to help you manage ","cbCait9mG77Hr2tW","https://ap.wps.com/l/cbCait9mG77Hr2tW","pdf",2384042,"English","# Fueling for your Workday\n## Shift to Healthy Eating at Work\n# At work\n## Eating Out\n## Snacks\n# Rethink your Drink\n## What’s the buzz on caffeine-containing drinks?\n# Survive the Mid-Shift Slump","[{\"question\":\"How can employees start the workday with a healthy meal?\",\"answer\":\"Choose a nutritious first meal to boost nutrient intake, energy, and memory, helping you manage weight and eating habits during your shift. If you lack appetite, start with one or two foods, such as fruit or a small whole grain option, and build toward balanced meals.\"},{\"question\":\"What are healthier choices when eating out or snacking at work?\",\"answer\":\"When dining out, choose restaurants that offer healthy options and manage portions by downsizing, sharing, or saving leftovers. For snacks, rely on foods from Canada’s Food Guide and avoid items higher in fat, sugar, or salt like chips, candy, pop, and sweetened drinks.\"},{\"question\":\"How much fluid and caffeine should adults limit for better energy at work?\",\"answer\":\"Most adults need 9–12 cups of fluid per day to support digestion and alertness. For caffeine, limit intake to no more than 400 mg per day, since excessive caffeine can cause side effects such as increased heart rate, stomach upset, headaches, and restlessness.\"}]","Shift to Healthy Eating at Work | PDF",1790525745]