Tag: Healthy eating at work

 

Eating a healthy dinner helps make you feel good and complete your food intake for the day.

Disclaimer: The following information is general in nature and does not take into account your personal situation

A HEALTHY DINNER IS ALWAYS A WINNER

Eating a healthy dinner that provides a well-balanced meal is important to:

• Unwind after the challenges of your day
• Provide your body with the energy and nutrients it needs
• Reduce your risk of diet-related chronic diseases

Tip: Try making small, practical changes at dinnertime with healthy meal recipes that work for you.

GOOD FOOD EQUALS GOOD MOOD

Meals that include wholesome foods have been shown to boost your mood as well as your overall health. Aim for a healthy dinner plate with a balance of items from different food groups that includes:

• ¼ plate of lean protein e.g. meat, fish, chicken, tofu
• ¼ plate of healthy carbs e.g. brown rice, pasta, potato, sweet potato
• ½ plate of veggies e.g. leafy greens, asparagus, broccoli, brussels sprouts, baby corn, carrots, capsicum, celery, cucumber, eggplant, sugar snap peas, tomatoes

Tip: If your schedule means a late dinner, make healthy food choices and aim to eat a lighter meal

Check out other posts in our Fuel Your Body series for tips about healthy food choices, such as breakfast, lunch, snacks, shift work – tips for healthy eating and food labels.

TIPS FOR EATING HEALTHY DINNERS

Firstly, planning your dinners in advance will make your shopping easier.  Also, it will help you manage your budget and ensure dinners give you the nutrients you need. In addition:

• Include three to four foods from different food groups
• Cook large amounts and freeze some individual portions to eat later
• Stock your pantry with some basics that let you whip up an easy meal on busy nights
• Check out your local supermarket for quick and healthy meal ideas with free cookbooks available in-store and recipe ideas on their websites
• You can also find lots of health recipes online by searching “easy healthy dinner ideas”

For further information visit: eatforhealth.gov.au/ or health.gov.au/health-topics/food-and-nutrition

 

WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

We look forward to bringing you more health and wellbeing tips as part of our FUEL YOUR BODY series.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

 

Food labels contain lots of useful information that can help you make healthy choices about the food you eat. 

Disclaimer: The following information is general in nature and does not take into account your personal situation

HOW TO BE ABLE TO CHECK YOUR FOOD LABELS

Learning how to interpret labels on packaged food can help you include healthier food in your diet. When shopping for food the most useful things to pay attention to on the labels are the:

• Nutrition information panel
• Ingredients list

INGREDIENTS LIST

The ingredients list details all food products listed from largest to smallest by weight. You can use this to check the first three ingredients for items high in:

• Saturated fat
• Sodium (salt), or
• Added sugar

ALLERGENS ON FOOD LABELS

Food labels are helpful if you have a food allergy or intolerance. The main foods or ingredients that  can cause severe adverse reactions must be declared on the label no matter how small the amount. Common foods that may cause allergies include:

• Peanuts, Other Nuts, Seafood, Fish, Milk, Gluten, Eggs, Soybeans

NUTRITION INFORMATION PANEL

Firstly, checking out the Nutrition Information Panel on labels can help you choose healthier food. Also, knowing what to look for can help you avoid unnecessary saturated fat, added salt, added sugars and kilojoules.

TIPS FOR UNDERSTANDING FOOD LABELS

Here is a brief summary of the Dept of Health’s guidelines of what to look out for on a Nutrition Information Panel to help you make healthier food choices:

• 100g Column and Serving Size: If comparing nutrients in similar food products use the per 100g column. If calculating how many kilojoules you will actually eat, use the per serve column. Make sure you check whether your portion size is the same as the serve size
• Energy (Represented Kilojoules): Check how many kJ per serve to decide how much is a serve of a discretionary’ food, aka junk food / sometimes food which has 600kJ (140 calories) per serve. Eat less of these if you’re trying to lose weight
• Total Fat: Aim for less than 10g per 100g. For cheese, look for less than 15g per 100g, and for milk, yoghurt and ice cream, less than 2g per 100g
• Saturated Fat: Less than 3g per 100g is best but aim for the lowest possible. (As a broad rule, the greater the difference between the total fat and saturated fat, the healthier a food is deemed to be)
• Sugar: You may not be able to avoid all sugars but know what you’re consuming.  A food with less than 5g sugar per 100g is considered low-sugar (or less than 2.5g per 100ml for a drink). More than 15g per 100g is considered high sugar, especially if sugar is among the first ingredients listed
• Fibre: Look for 3g or more per serve
• Sodium: Choose the lowest sodium option where possible. Less than 400mg per 100g is good, and less than 120mg per 100g is best

WHERE TO FIND MORE INFORMATION

Check out the Eat for Health website where you will find  calculators to work out your daily energy and nutrient needs as well as your average recommended serves. Visit  https://www.eatforhealth.gov.au/eat-health-calculators

Finally, don’t forget to check out other posts in our Fuel Your Body series for tips about healthy food choices, such as breakfast, lunch, snacks and healthy eating for shift work.

WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

We look forward to bringing you more health and wellbeing tips as part of our FUEL YOUR BODY series.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

 

Shift work can disrupt your body clock which not only affects your sleep patterns but can also wreak havoc on your diet.

Disclaimer: The following information is general in nature and does not take into account your personal situation

EATING A HEALTHY MEAL CAN IMPROVE HOW YOU FEEL

• Firstly, eating healthy food regularly makes shift work easier to manage
• In addition, it gives you the right fuel for your body, so you have the energy you need to get you through the day

Tip: Aim to maintain a regular and healthy eating pattern throughout each day. 

WHAT SHOULD I EAT AND WHEN?

Shift work can put a strain on your body.  So, eating a healthy diet is important for your:

• Day-to-day energy levels
• Protecting your health, and
• Reducing your risk of chronic illness

Avoid skipping meals, eat regularly and over a 24-hour period make sure you:

• Firstly, aim for 3 main meals (breakfast, lunch, dinner-style meals)
• Also, include 2-3 healthy snacks

Check out other posts in our Fuel Your Body series for tips about healthy food choices, such as breakfast, lunch  and snacks.

HEALTHY EATING TIPS FOR SHIFT WORKERS

• Make an eating plan for the week that helps you organise food around your shifts
• Eat lighter meals and snacks during your shift as they are easier to digest
• Avoid high fat foods to reduce heartburn and indigestion
• Watch the portion sizes for each meal (try not to overeat)
• Choose healthy snacks that contain some protein
• Avoid sugary snacks and drinks
• Keep up your fluids and drink plenty of water
• Limit your caffeine intake (including coffee, tea, cola and energy drinks)
• Avoid caffeine about 6 hours before bedtime (so that you can get good sleep)
• Avoid alcohol after a night shift
• Eat a small meal after your shift so you don’t go to bed hungry

For further information visit: Shifting nutrition: A shift workers guide to nutrition

 

WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

We look forward to bringing you more health and wellbeing tips as part of our FUEL YOUR BODY series.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

 

Healthy snacks are an important part of healthy eating.

Disclaimer: The following information is general in nature and does not take into account your personal situation

IT’S TIME FOR HEALTHY SNACKING WHEN ENERGY IS LACKING

Healthy snacks should be eaten between meals to help ease your hunger.When you eat healthy snacks they should provide you with the:

• Nutrients your body needs
• Also, energy to get you through the day

People who eat well are more likely to be healthier, happier and more productive.

BEAT THE SNACK ATTACK

Processed foods are filled with carbs and sugar. Therefore, they won’t give you the nutrients you need to get through your working day. You might get a rush at first, but you’ll soon find you come crashing down.

Healthy snack choices can help you beat the slump as well as helping you to:

• Stay energised
• Be more productive
• Sharpen your mind
• Improve your mood
• Feel engaged
• Make better food choices

TIPS FOR HEALTHY SNACK HABITS

Nutritious snack choices help boost mental and physical performance.

Firstly, aim to pack your own healthy snacks that you can take to work each day.

Also,  create a routine by planning your snack times between meals.

Try to avoid unhealthy choices from vending machines and make sure you drink plenty of water throughout your day.

Finally, choose nutritious options that will help keep your energy levels up throughout the day, for example:

• 40g unsalted mixed nuts + 1 rye cruskit and sliced avocado with pepper to taste
• 1 wholegrain crispbread (such as a vita-wheat) with reduced fat cream cheese or peanut butter
• A boiled egg
• A small tub of high protein plain yoghurt with fresh or frozen berries
• A slice of cheese on a rice cake

Source: https://blog.csiro.au/healthy-filling-snacks

 

WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

We look forward to bringing you more health and wellbeing tips as part of our FUEL YOUR BODY series.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

 

Eating a healthy lunch every day is important to your wellbeing and productivity. Making time for a healthy lunch gives you the energy you need to get through an afternoon of work.

Disclaimer: The following information is general in nature and does not take into account your personal situation

GET YOUR LUNCH RIGHT WITH EVERY BITE

• Eating lunch helps reduce cravings for unhealthy snacks
• Eating lunch helps avoid afternoon energy slumps so that you stay alert

Taking a lunch break allows your mind to rest, recharge and refocus.

EAT LUNCH EVERY DAY

Eating a healthy lunch and taking time for a lunch break at work gives your physical and mental health a boost. Studies show that taking a lunch break can directly improve your productivity for the rest of the day as well as making your working day more enjoyable.

Making time for lunch is important to your overall wellbeing. The benefits of eating a healthy lunch each day include (but are not limited to):

• Improves physical health
• Greater enjoyment of work day
• Helps ability to cope with stress
• Recharges your brain
• Helps control your weight
• Increases afternoon energy levels

TIPS FOR A HEALTHY LUNCH ROUTINE

Eating lunch every day will give you with the energy you need to work through the afternoon.

Firstly, aim to pack your own healthy lunch that you can take to work each day. Also try to plan your daily lunches in advance and include lunches that you know you will enjoy.

In addition, cook a bit extra for dinner or over the weekend so that you can take leftovers for lunch.

Make sure that your lunch gives you enough fuel to get you through the rest of your working day i.e. someone who does manual labour and physical work needs more high energy foods at lunchtime than someone who does sedentary work in an office.

Visit the Better Health website or Nutrition Australia for more information. 

 

WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

We look forward to bringing you more health and wellbeing tips as part of our FUEL YOUR BODY series.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.