For many, food choices at work are a large part of the total calories they consume in a day.  Canadians consume larger portions of food and beverages much more often than in past.  Calories from fat sources have increased by 34 per cent in the last decade.  Therefore, improved eating habits at work would greatly influence overall health and well-being.

Healthy eating habits contribute to increased productivity, more positive employee morale and daily well-being.  More importantly, healthy food choices are associated with a decreased risk of chronic diseases including cancer, stroke, obesity, diabetes (Type 2), osteoporosis, and hypertension.

Overlooking food safety issues may also affect health. When food and beverages are served, safe food-handling practices will reduce the risk of food-borne illness.  Food-borne illness is preventable by keeping hot foods hot and cold foods cold prior to serving and by refrigerating leftovers immediately after eating is completed.  Perishable foods and/or beverages left at room temperature longer than two hours will allow food-borne bacteria to multiply and may lead to illness when the food is eaten.  Overall, choosing healthier foods and beverages and following simple food safety practices will contribute to overall health.

These guidelines emphasize variety by suggesting healthy food and beverage choices for meals served at work-related events.  Manitoba has an abundant supply of safe, wholesome and nutritious foods from which to choose. A commitment to health means promoting nutritious meal items at work and meetings to complement foods eaten at home.

Limit foods during mid-morning and mid-afternoon if possible

Some foods served between regular mealtimes may contribute to higher intakes of fat and calories (e.g. donuts, cookies).  There may be a dependency on these types of foods during mid-morning and mid-afternoon meetings due to a skipped breakfast or as a motivator to attend work-related events.  Typically, agendas should indicate if refreshments and/or food will be served during meetings and conferences.  For those that expect food to be served during these times, select healthier food choices, such as low-fat, nutrient-dense fruits and vegetables and smaller portions of food.

If it is necessary to serve food and beverages during mid-morning and mid-afternoon, here are some suggestions:

• Whole pieces of fruit*
• Vegetable platters with low-fat dips
• Coffee (regular and decaffeinated)
• Tea (herbal, regular and decaffeinated)
• Milk, as opposed to cream for coffee and tea
• Pitchers of water*
• 100% fruit and/or vegetable juices

*These options are more cost effective.  Bottled water and fruits platters served with low-fat yogurt are more convenient but more costly.

Consider smaller portion sizes for all food and beverages served

“Supersizing” meals and serving large portion sizes for foods and beverages in North America is common.  Reducing portion sizes at meetings will not only decrease fat and excessive calorie intake, but contribute to cost effectiveness.  Examples of appropriate portion sizes are listed within Canada’s Food Guide.  For example, one serving of meat, poultry or fish is approximately 50 – 100g which is less than half of the 200 – 250g servings that are commonly served during meals.  In addition, it is important to consider the age, gender and activity level of the attendees when ordering food.

Some suggestions for reducing portion sizes for food and beverages:

• Small low-fat muffins (maximum 6½ cm (2¾") diameter or consider cutting into halves)
• Small low-fat bagels (maximum 9 cm (3½") diameter or consider cutting into halves or quarters) with low-fat cream cheese spreads
• Smaller pieces of cheese (maximum 1½ cm (¾") squares)
• Limit meat servings to 100 – 125g portions*
• For sandwiches and/or wraps:
  • 30 – 50 g slices for lean meats such as roast beef, turkey, chicken & pork (It is recommended to limit processed meats due to high sodium and fat content)
  • 30 g slices for cheeses
  • Consider water-packed fish such as tuna with low-fat dressings
• For dessert:
  • Small (5-6 cm (2-2½") diameter) plain cookies such as vanilla and graham wafers
  • Consider having cake cut into small 5 cm (2") squares
• For beverages**:
  • 100% fruit and/or vegetable juices
  • fruit smoothies with a variety of seasonal fruits
  • skim, 1% milk (consider milk, as opposed to cream for coffee and tea)

*As a guide, 100g of meat is about the size and thickness of a deck of playing cards or an audiotape cassette, and 30g of cheese is approximately the size of 4 stacked dice.

**250 ml (1 cup) serving size is adequate for all beverages offered. If beverages are served in pitchers, consider using small glasses ideal for 250 ml (1 cup) servings.

Serve fruits and vegetables as often as possible.

Despite North Americans’ tendency to consume larger portions of food, servings of fruits and vegetables are minimal and need to be increased.  Canada’s Food Guide recommends five to ten servings of fruit and vegetables a day.  For the amount of calories North Americans typically consume, meeting the goal of five to ten servings of fruit and vegetables daily is manageable.  For example, 125 ml (½ cup) of juice and/or fresh, frozen or canned vegetables or fruit is equivalent to one serving.  Consider seasonal and locally grown vegetables and fruits to accommodate cost restrictions.

Suggestions to increase fruit and vegetable servings:

• Fruit platters with low-fat yogurt
• Vegetable platters with low-fat dips
• Dried and whole pieces of fruit
• Fruit-flavoured yogurt
• Consider fruit salad as a dessert
• Offer at least one vegetable for meals
• Salads (with dressing available on the side)
• Fruit smoothies with a variety of seasonal fruits
• 100% fruit and/or vegetable juice
• Emphasize vegetables for sandwiches and/or wraps

*Always include a vegetarian option for meals

**Monosodium Glutamate (MSG) is a flavour enhancer that causes severe reactions for those that are MSG-sensitive.  It is best to avoid MSG whenever possible.  It is equally important to consider all possible food-related allergies of attendees.

Whenever possible, purchase locally grown and produced Manitoba food products. For a complete listing, see the Manitoba Food Products Directory.

Beverage Suggestions:

• Skim or 1% milk (consider milk, as opposed to cream for coffee and tea)
• Fruit Smoothies made with seasonal fruit
• If bottled water is not requested, provide pitchers of water

A.M./Breakfast Suggestions:

• If not serving mini and/or smaller muffins, cut into halves; consider whole grain muffins
• Low-fat bagels cut into halves or quarters
• Provide low-fat cream cheese, non-hydrogenated margarine that is low in saturated fats, and jams for spreads
• Low-fat yogurt served with or without fruit pieces

P.M./Lunch/Dinner Suggestions:

• Serve at least one type of vegetable for every meal
• Provide low-fat dips, mayonnaise and dressings for vegetables, sandwiches and salads; consider dressing on the side if at all possible
• Vegetable-broth based soups without added MSG
• Limit meat servings to 100 – 125 g portions (leaner cuts of turkey, roast beef, chicken & pork) or water-packed fish such as tuna with low-fat dressings
• Pre-cut sandwiches in halves or thirds for smaller portions
• Whole wheat and multigrain bread and/or wraps
• 30 g slices and/or servings of cheese that contain less than 20% milk fat
• Always offer a vegetarian choice for lunch and dinner

Snacks & Dessert Suggestions:

• Cut cakes into smaller, 5 cm (2") squares
• Plain, small (5-6 cm (2-2½") diameter) cookies such as vanilla and graham wafers
• Puddings made with low-fat milk
• Low-fat, plain popcorn
• Low-fat frozen yogurt
• Fruit salad with or without low-fat yogurt

These guidelines were developed through a collaboration of Manitoba Health & Healthy Living and Manitoba Agriculture Food and Rural Initiatives, in cooperation with the University of Manitoba, Human Nutritional Sciences practicum program.