Eat healthy at work
National Nutrition Week encourages healthy eating at the workplace.
HIGHVELD – The 2015 National Nutrition Week encouraged healthy eating at the workplace.
It takes place from 9 to 12 October annually.
This year’s theme was aimed at helping service providers provide healthy meals at the workplace and teaching employees to make healthy food choices.
Mr Andries Malebati, registered dietician at the Evander Hospital, said it is important for employees to eat healthy at work, because many employees eat at least half of their meals and snacks during working hours.
He said the 2012 South African Health and Nutrition Examination Survey found obesity levels are very high and are increasing and with it, non-communicable diseases such as diabetes and high blood pressure.
“Employees who are overweight or obese have a higher risk of occupational conditions and workplace injuries.
“Food choices at work are influenced by various factors that may not be conducive to healthy eating, such as food storage facilities, food preparation facilities, the food served during meetings, from canteens or vending machines, food provided by food outlets outside the workplace and busy schedules.
“It is true to say employees will often select healthy food if it is available.
“On the other hand, if unhealthy food is not visible or available, employees are less likely to go out of their way to find it, but they will rather eat the unhealthy options that are easily available.”
Mr Malebati said eating healthy food at work, especially more vegetables and fruit, can contribute towards better physical and mental health, decreased risk of diabetes and high blood pressure, improved immunity, maintenance of a healthy body weight and improved productivity.
He recommended that lunch should consist of one meat dish, one starch option, two vegetable options, one fruit option and water.
Guidelines for estimating portions or serving sizes are as follows:
1. 1 cup (the size of a closed fist) of starchy food, such as rice, samp, cooked pap, pasta, as well as fruit.
2. 90-100g (size of the palm of the hand) of meat, fish or chicken.
3. Two open handfuls of vegetables.
4. One open handful of cooked beans, split peas or lentils.
5. One teaspoon (the size of the tip of the thumb) of oil, margarine or mayonnaise.
6. Finally, the size of the thumb of peanut butter or hard cheese.
Tips for vending machine operators and employees who buy food from vending machine and kiosks, include healthier food options such as unflavoured and low salt popcorn, unsalted or low salt pretzels, low salt whole-wheat crackers, unsalted nut trail mix, low salt or unsalted nuts, baked corn crisps, muesli or cereal bars, dried fruit (no added sugar), sugar free chewing gum or ostrich or game biltong.
Mr Malebati said employees should try to be more physically active during working hours by using stairs instead of lifts, standing up to stretch regularly, taking five minute activity breaks every hour during meetings and participating in sports.
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