The cafeteria eater’s guide

When you don’t brown-bag it, you’re stuck eating from either the vending machine or the cafeteria (good luck finding the time to leave for a meal on the “outside”).
Ideally, you’ll have at least 20 minutes to sit down with your meal. Here are some tips for when you’re visiting your workplace cafeteria:

• Get water instead of soda or juice, and be sure to drink it. A sip between every couple of bites will slow you down.
• No need for a sandwich piled high with luncheon meat — request three to four thin slices of roast turkey or roast beef.
• Tuna is terrific. Get it in a sandwich, on a salad, in a pita — request no extra mayo if your sandwich is being made to order.
• Include real vegetables on a salad — not just lettuce (primarily water and not too many other nutrients) — and skip the cheese topping. Put the light dressing in a ramekin or paper cup, and lightly dip each bite rather than slathering it all over.
• Request proper portion sizes rather than the over-generous ladling: one spoon of mashed potatoes/rice and a teaspoon of gravy (or request it on the side).
• Your chicken/turkey/fish portion should be about the size of the palm of your hand.
• Fill your plate with plenty of steamed or grilled vegetables, but skip anything slathered with sauce or oil glistening all over it.
• Get fresh fruit for dessert, but skip the whipped topping!