We spend most of our adult awake hours at the work place. Healthful eating is very important to maintain good health and to enhance productivity at the work place. Workers who eat well are less unlikely to be ill and unlikely to be on sick leave. Thus, it is important managers take eating at the work place seriously. Workers should have adequate break time to eat. Also, wholesome, healthful foods should be available to staff.
Sources of food for workers include company canteens or cafeterias, packed homemade lunch, street foods, foods from fast food joints or from restaurants. Depending on how well trained the catering staff are and the observance of safe food practices, food from all these places could be safe and wholesome.
In terms of daily calories, we may need about 300kcal to 500kcal of energy per meal, depending on our energy requirement and energy needs throughout the day.
WHAT SHOULD BE ON THAT MENU?
Lunch should be made from foods from the various food groups. There should be a healthy combination of foods. Whole carbohydrates, adequate proteins, vegetables and fruits, healthy fats and adequate hydration (fluid). Have a good balance as seen on the eat well plate.
Variety: A variety of foods should be presented. Remember you spend most of your awake hours at the workplace and you do not want to be stuck with boredom. There is no fixed prescription of what lunch should be. From salads to sandwiches to porridges to your preferred carbohydrate meal with a soup or stew, you can eat whatever it is you are comfortable with.
Food Safety: Not all tasty food is good food. The food prepared should be safe for consumption. Safe food is prepared from the best quality ingredients, cooked and stored at the right temperature and moisture level, in the right containers, away from harmful chemicals and served at the right temperature and on time. Cooked food should be eaten within 1-2 hours of preparation or stored in a good refrigerator (5⁰) and reheated if it is not a cold food (e.g. salads) before eating.
HOME MADE PACKED LUNCH
This can be made from scratch or could simply be packed up leftover food. Sandwiches make a good easy and quick to make homemade lunch and can be combined with a salad, soup, juice or a milky beverage to have a very balanced meal. Otherwise just pack some leftover rice or whatever is at home, add a stew and some vegetables and you are good to go. Remember prepared food should be eaten with a max of 2 hours. So if you got the food at work at 7am or 8am and you intend to eat it between 12noon to 1 pm. Then you have to keep it refrigerated.
OTHER QUICK MEALS YOU CAN GET