When deadlines are looming, and your boss is asking for a status update every five minutes, it can seem hard, or even impossible, to take 30 minutes out of your day to eat. How easy would it be to hit the drive-thru or shotgun a Lean Cuisine from in front of your computer?

Overlake Medical Clinics’ outpatient and clinical dietician Carrie Tollefson knows exactly how easy it would be.

“It takes time and effort to lunch right when you’ve got bosses and clients beckoning,” she said. “But it’s worth it because you will be healthier, happier, and more productive.”

Tollefson recently shared seven tips for business professionals who wish to improve their health while constantly on the move.

Enjoy It

Savor the flavor of each bite, and focus on the pleasure of its taste and texture. If you’re savoring your food, you’ll feel fuller faster.




Quality Over Quantity

Pick whole, fresh foods over processed. Ideally, two-thirds of your plate is a rainbow of colors with vegetables, fruit, and whole grain. The other third should be lean protein. Not overdoing carbs at lunch means more sustained energy to get you through the afternoon.



dont skip lunch

Don’t Skip Lunch

Consciously carve out away time from your desk or computer. When you skip lunch, you are at greater risk for impulsive food choices and out-of-control eating later in the day.



Center Yourself

Center Yourself

Eating should be a relaxing experience, so you shouldn’t dive into your meal if you’re still amped up from a stressful meeting. First, take five deep breaths or sip on warm tea to calm your body.





It’s Not a Race

Take small bites, and eat slowly. If you eat too quickly, your body doesn’t have enough time to send the “I’m full” message to your brain. If possible, lunch with people who help you relax when eating.





Think About Your Drink

Rather than gulping empty calories in sugary drinks, save those calories for healthy foods. Moreover, you don’t want your blood sugar to crash late in the day.





Plan Ahead

Meal planning isn’t just a fad; it’s a legitimate lifestyle change that will improve your family’s health. Invest a few minutes on Sunday afternoon to thoughtfully plan your lunches for the week.