By Carla Gerryts — Registered Dietitian (RD SA)
Employee Wellness Week, celebrated the first week in July, is an ideal opportunity to reflect on the many factors that influence employee health and productivity. Physical activity and mental health support receive well-deserved attention, while nutrition is often overlooked. But, let it be known: the food employees eat throughout the workday has a significant impact on concentration, energy levels, mood, immune function and productivity.
Many adults spend a third of their day at work. The workplace is an important setting to support healthier eating habits. Employers who understand this are not only investing in their employees’ wellbeing, but may also benefit from improved productivity, reduced absenteeism, and increased workplace morale.
Supporting healthy choices in the workplace
Healthy eating should be the easy and more obvious choice rather than the difficult one. The following may be helpful when implemented:
Ensure access to clean drinking water on the workplace.
Offering healthy options at meetings and corporate events.
Including healthy options in vending machines and cafeterias.
Providing refrigerators and microwaves to encourage employees to bring meals from home.
Creating protected lunch breaks so that employees have adequate time to eat mindfully rather than at their desks.
These relatively simple interventions can make a meaningful difference without requiring significant financial investment. Have we had a chat yet to discuss the bottomless cuppachinos going around the office, contributing to our overall energy intake?
Packing a balanced lunchbox
Bringing lunch from home remains one of the most effective ways to save money while supporting healthier eating habits. A balanced lunch includes:
A source of lean protein such as chicken, eggs, tuna, lean beef, cottage cheese, or legumes. Eggs and tuna might be frowned upon in a communal kitchen/open office environment…
High-fibre carbohydrates such as wholegrain bread, brown rice, quinoa, or wholewheat wraps
Lots of vegetables or salad
A portion of fruit
Water as the main beverage
Planning meals the night before or using leftovers from dinner can reduce the temptation to purchase less nutritious convenience foods during a busy workday.
Healthy snacks such as plain yoghurt, fresh fruit, nuts, roasted chickpeas, or vegetable sticks can also reduce afternoon energy slumps.
Making healthier cafeteria choices
Not every employee can bring lunch from home. Therefore, workplace cafeterias play an important role in supporting healthy eating habits.
When purchasing meals, employees can look for options that include:
Grilled, baked, or roasted proteins instead of deep-fried foods.
Half of the plate filled with vegetables or salad.
Wholegrain starches where available.
Sauces and dressings served on the side.
Water or unsweetened beverages instead of sugar-sweetened drinks.
It is also worth paying attention to portion sizes. Even healthier meals can contribute to excess energy intake when portions are too large.
Nutrition supports mental wellbeing.
Good nutrition does not only influence physical health. Stable blood glucose levels, regular meals, and adequate hydration contribute to improved concentration, reduced fatigue, and more consistent energy throughout the day. no single food can eliminate workplace stress, but regular balanced meals can help employees cope better with demanding work schedules and support overall mental well-being.
Skipping meals, relying on highly processed snacks or consuming excessive caffeine may provide temporary energy, but often results in energy crashes and reduced concentration later in the day.
Small changes, lasting benefits
Healthy workplace nutrition is not dramatic or loud. No fanfare, expensive wellness programmes or restrictive diets required. Small, sustainable changes, such as encouraging packed lunches, improving cafeteria offerings, making water readily available, and promoting regular meal breaks, can make all the difference.