POLOKWANE – When people were asked if they skipped lunch at work, the results showed that 8% always do, and more than half (54%) said they sometimes do not eat lunch.
This is worrying if you think that both your performance and positive well-being at work are affected when you do not take a lunch break. Taking a proper meal break, such as a lunch hour, is an important part of workplace health.
For example, refuelling and rehydrating with healthy food and drink choices can help concentration and decision making. A meal break is also a great chance to get some fresh air and move around. It can provide opportunity for social interaction with colleagues and can be a great way to connect with others.
Here are some tips for a work place lunch break:
• Try to eat something from each of the four main food groups – starchy carbohydrates (bread, rice, potatoes, pasta preferably wholegrain), fruit and vegetables, lower-fat protein containing foods (lean meat, fish, eggs, nuts, seeds or beans), and low-fat dairy foods.
• Don’t forget to keep hydrated and include some healthy fluid with your meal, such as water, tea, coffee, low-sugar flavoured water and low-fat milk.
Some ideas for tasty, varied and healthy meal breaks include:
• Wholemeal or seeded bread or rolls, filled with low-fat fillings and salad
• Wraps with fillings such as avocado, falafel, salmon, pulses or spicy chicken
• Jacket potato topped with beans, ratatouille or low-fat cheese
• Fresh filling soups with a bread roll
• Sushi
• Rice, couscous or pasta salad including tuna, prawns, chicken, egg or roasted vegetables
• Fresh fruit
• Dried fruit mix with seeds and nuts
• Low-fat yoghurts
Dietitians are the experts in looking at the most up-to-date research on links between diet and health, including how we feel and behave at work, and translating this into practical guidance.
For more lunch time break information of meal ideas visit a dietitian in your area.
Find a registered dietitian close to you at www.adsa.org.za.
Anke van Waveren is a registered dietitian.
