Meal & Snack Samples

Meals offered in the workplace should follow the guidelines for healthy eating, for instance:

• Ensure that there is a variety of foods available. For instance, meals for lunch should comprise one meat dish (with a vegetarian option), one starch option, two vegetable options, one fruit option and water. If a platter is served, this should include a mixture of fruits, vegetables, starches and meats rather than having meat-only or bread-only platters;
• Provide sandwiches made with an assortment of whole grain breads (whole-wheat, seed, rye, brown), pita, buns/rolls or wraps;
• Choose lean meats for main meals, deli platters and sandwich fillings. Limit the use of processed meats like viennas and polony, as they are high in fat and salt;
• Provide vegetables prepared with little or no added fat, sugar or salt;
• Ensure inclusion of beans and legumes in dishes or as salads.

Employers should also ensure healthy snacks are available at workplace vending machines and kiosks, such as:

• Unflavoured and low-salt popcorn;
• Unsalted or low-salt pretzels;
• Low salt wholewheat crackers;
• Unsalted nut trail mix;
• Low salt or unsalted nuts;
• Baked corn crisps;
• Sugar-free gums;
• Fruit in tubs;
• Dried fruit, fruit rolls, fruit bars (no added sugar);
• Unflavoured, low-fat / fat-free yoghurt;
• Biltong (ostrich or game);
• Sugar-free chewing gum;

Healthy drinks should be provided at company events and through vending machines, including:

• Water, still or sparkling/soda water
• Tea, coffee (regular or decaffeinated), sugar/sugar substitutes, milk (low-fat, 2%, 1% fat or fat-free milk only)
• Low-fat UHT milk (200ml packs)
• 100% fruit juice/vegetable juice with no added sugar and ≤ 200mg sodium (250ml)
• Low-energy beverages i.e. light/zero/diet drinks (200ml)

Being active in the workplace:

During their working day, employees should try to be as physically active as possible and to limit being sedentary such as sitting at the computer for long periods of time without a break. Even if there is not a gym in the workplace, some examples of what staff can do to be active at the workplace include:

• Use the stairs rather than lifts
• Stand up to stretch regularly and when taking phone calls
• Stand during meetings where possible
• Walk to meetings in nearby buildings rather than taking transport where possible
• Walk to colleagues instead of calling or emailing them where possible
• Have five minute activity breaks every hour during meetings
• Avoid scheduling meetings over the lunch period to enable staff to be active
• Participate in sports teams, lunchtime walking and jogging groups and events