Promoting Healthy Eating

We all know that eating well is critical for our health and wellbeing. It also plays a central role in regulating our energy levels and our mood. However sometimes our busy life gets in the way, making us unable to achieve a healthy balanced diet. For this reason, its becoming increasingly clear that nutrition education should be included in all workplace wellness programmes.

By educating employees about how they can make healthier food choices and improve their lifestyle, companies will be increasing energy levels, productivity and improving wellbeing in the workplace.

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Understanding what a balanced diet is

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The first important thing to know is what having a balanced diet is, so you know how to implement it into your lifestyle. Balanced nutrition involves having the right amounts of various food groups to get all the essential nutrients your body needs. These include:

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Carbohydrates

Your body’s main energy source, carbohydrates are broken down into glucose to provide you with energy. Carbohydrates should take up a 1/3 of what you eat. Choose higher fibre, wholegrain alternatives when you can (brown pasta, brown rice, skin-on potatoes).

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Protein

The body’s main fuel for building muscle and strength. Examples of protein includes fish, meat, beans, pulses and eggs.

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Fruit and vegetables

The body’s main source of vitamins and minerals, they are also high in fibre. You should aim to consume at least 5 portions of fruits and vegetables a day. A portion=80g or 1 apple, pear orange, 30g of dried fruit ( raisins, apricot, dates) or 3 heaped tablespoons of vegetables.

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Dairy

A source of calcium, protein and vitamins. Try to have some dairy food such as milk, cheese or yogurt- or dairy alternatives ( fortified with calcium and vitamin D). Always try to go for lower-fat and sugar options e.g. 1% fat milk.

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Fats

Have many essential roles In our body. Unsaturated fats are healthier fats that are usually from plant sources and in liquid form as oil, for example vegetable oil, rapeseed oil and olive oil.

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Hydration

Aim to drink 6-8 glasses of fluid a day.

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A diet that includes a balance of these essential groups will ensure that your body is working optimally.

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Incorporating a balanced diet in the workplace

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Both employers and employees play a role in ensuring that a balanced diet is achieved in the workplace. Here are some things employers and employees can do when it comes to healthy eating. 

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 Employers

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1. Offer healthy snacks

Healthy snacks at work can be a small change that goes a long way in terms of improving energy levels and encouraging healthy eating habits. A way to promote this is by keeping fresh fruits and veggies on hand for employees to help themselves whenever they feel the need to snack. Some healthy snack ideas include: portion-controlled packs of raw nuts, trail mix, dried fruit such as figs, apricot and raisins, high-fibre granola bars, yogurt with berries, dark chocolate.

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2. Convenience of unhealthy and healthy snacks

Really simple changes to the environment around us can help improve our eating habits. For example having unhealthy snacks such as sweets in sight will increase our likelihood of reaching out to them when we are hungry. Putting unhealthy snacks out of sight and  replacing them with healthier options will encourage employees to make healthier choices. It’s also a good idea to put more healthy options in vending machines such as raw nuts, fruit salads, salads and granola bars. 

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3. Healthy options in work meetings

Try to avoid sugary, high fat snacks such as donuts, fizzy drinks and sweets in meetings. Instead include things like apples, bananas, watermelon, water, tea, coffee, dried fruits, dark chocolate, roasted spiced chickpeas, edamame. Of course you can still have other options such as biscuits, but always have a balance.

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4. Nutrition education

Send out monthly educational newsletters and materials on nutrition and healthy eating. Other useful tools also include employee digital health apps, which will help employers set health goals and track their progress.

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Employees

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1. Stay hydrated

Most of us don’t drink enough water during the day. A way to motivate yourself is by keeping a 2L bottle of water by your desk and try to finish it before you go home.

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2. Eat breakfast

Skipping breakfast can lead to early hunger and unnecessary snacking or overeating at lunchtime. Make an effort to have breakfast, and if you are always rushing in the morning, try to prepare something overnight and take it with you to work. Some breakfast ideas include: Greek yogurt with berries, granola or oats, hardboiled eggs, or overnight oatmeal.

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3. Batch cooking healthy meals for lunch

This not only promotes healthy eating habits but also saves you money during the week. Some healthy choices to include in your meals:

‍Brown rice -Has more nutrients and fibre than white rice and helps to fuel the body longer

Salmon - This fish is high in omega-3 fatty acids, which is great for cognitive function. 

Lean Meats - for less saturated fats

Lentils - They provide a great source of Proteins and fibre

Poultry and Eggs - These contain high levels of protein.

Dairy foods – such as yogurt, cheese, and milk. These contain many nutrients.

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4. Research

Look for restaurants around you that provide healthy options.

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To summarise, having a balanced diet is critical for overall health, enhanced productivity and overall wellbeing inside and outside the workplace. Therefore, by making an effort to include healthier eating choices and encouraging a healthy eating environment, workplaces will be improving the health, energy and happiness of their employees while also enhancing productivity.

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Zahraa Charafeddine is a Registered Associate Nutritionist

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