4 tips for healthy office eating
Increasingly, office managers in London see employee health as a pillar of productivity. It’s a no-brainer really, isn’t it? Yet somehow it’s long been neglected.
This new taste for healthy office catering arises from healthier lifestyles in general. That is to say, employees are more health-conscious than ever. Many have their own diet and exercise regimens—so that’s half the battle won. But managers still have a role.
Whether you’re just getting started upgrading your staff or you’re looking for tips to improve, here are some key considerations.
1. Know your macronutrients
Macronutrients can be seen as the building blocks or foundations of a diet. They include proteins, carbohydrates, and fats—none of which should be entirely neglected.
Hence a lot of the focus of special diets is on finding alternatives and substitutes.
Proteins
Proteins, composed of amino acids, are essential for building muscle mass. They also help strengthen the immune system. Common sources include fish, chicken, eggs, and dairy. So what about vegans? Well, soya beans actually contain 5 more grams (per 100) of protein than cheese! Seeds and nuts are some other great options—especially pumpkin seeds and peanut butter.
As a manager, you might also consider keeping the office kitchen cupboards stocked with some decent protein powder. Useful for quick, easy, energy-boosting milkshakes, a good vegan protein powder (as opposed to whey and most casein) can be a fantastic investment.
Carbohydrates
Carbs get a bad rap nowadays, but these sugars (as well as non-digestible, sugar-regulating fibres) are essential to any balanced diet. Grains such as wheat, barley, and rye are among the most common sources of carbs. But obviously these aren’t gluten-free. Even oats are problematic for some with Coeliac Disease.
So what are some good alternatives? Try millet, buckwheat, rice, and quinoa. these are great for salads and soups. And be sure to stock the office canteen with a choice of gluten-free bread.
Fats
We all surely know there are good fats and bad—or unsaturated and saturated or trans. It’s the latter that increases bad cholesterol (LDL).
Meat, dairy, and hydrogenated oils are some sources of the worst kinds of fats. Palm and vegetable oils are particularly bad for you, and even coconut oil is 92% saturated fat. Some good alternatives include avocado and extra virgin olive oil. In an office setting, it might be an idea to make healthy high-fat snacks, such as almonds, walnuts, and chia seeds, available to your staff at all times. Each of these is also packed with micronutrients.
2. Increase your micronutrients
Vitamins and minerals are usually what we mean when we talk about micronutrients. These fuel many of the body’s most essential processes, such as bone growth, cell repair, immune function, and blood clotting. Without them, you’d be dead.
Fortunately, they’re everywhere! Obviously the sources are far too numerous to list here but let’s look at some of the basics.
A quick note on supplements
Many people think of supplements as a sure way to get what they need. However, supplements can be useless or even dangerous. And even when they do deliver the vitamins or minerals they’re meant to, they provide none of the macronutrients of traditional dietary sources.
Fruits
An office stocked with healthy fruit is an office with healthy staff. Naturally low in calories, fruits are a good source of vitamins/minerals often lacking elsewhere. These include potassium, vitamin C, and folic acid.
The easier to eat (or drink) the better. Encourage your staff to consume more fruit by supplying juices or clean, tidy hand fruit: apples, oranges, bananas, grapes, olives, berries, cherries, etc.
Vegetables
Vegetables are good sources too, of course, with less of the natural sugars. Salads and soups are some great ways to pack more of them in.
Smoothies are another good option, especially for an office setting. Think carrots, kale, ginger, and spinach for energy boosts throughout the day.
3. Check all the boxes
Five things to keep in mind while promoting healthy eating in the workplace are:
- Education: Empower your employees with classes and reading materials focused on fitness and nutrition at work
- Inclusion: Encouraging adults to eat healthier can be a little patronising at times, so include your staff in decisions; ask them what they think (they might know a lot more than you)
- Dietary requirements: Offer gluten-free, vegetarian, and vegan catering options—and make sure they’re healthy and balanced
- Religious requirements: Also ensure you cater for religious requirements where applicable (e.g. halal, kosher); a survey may help
- Keep a well-stocked office pantry: Don’t leave it all down to lunchtime; keep nutritional goodies close to hand for your staff to graze on all day.
4. Prioritise variety
The best office catering companies balance nutrition with appealing variety – because healthy office catering is a long-term endeavour. It’s important to keep people interested in healthy eating beyond the novelty period. It’s about establishing new habits. It’s about encouraging natural cravings for healthy food by enhancing the gut microbiome. Here’s a sample office catering schedule from Smith’s, planned to complement a healthy lifestyle.
Monday
Free range chicken supreme stuffed with spinach, wrapped in Parma ham (GF)
Radicchio, mushroom and mangetout salad
Mixed leaf salad with fresh herbs and rocket or
Quinoa salad with roasted vegetables
Vegan and veggie:
Mexican bean rice
Any salad from above
Plant-based protein vanilla milkshake
Selection of seasonal fruits
Tuesday
Poached Inverawe salmon fillets dressed with asparagus and king prawns(GF)
New potato salad with chives, mayo and yoghurt dressing
Little gem and French bean salad
Vegan and veggie:
Baba ganoush: Stuffed aubergine with a salad of
couscous, roasted red and yellow peppers, red onions, sweet garlic, vine cherry tomatoes, edamame beans and asparagus
Little gem and French bean salad
Plant-based protein strawberry milkshake
Selection of seasonal fruits
Wednesday
Smith’s roast gammon ham:
Served with three seasonal salads, English mustard, fresh mayonnaise and our own house chutneys
Fresh orange juice
Vegan and veggie:
Vegan hamburger
Roasted cauliflower shallots, garlic chilli flakes, cumin, cinnamon, pine nuts, yoghurt and lemon wedges
Selection of seasonal fruits
Plant-based protein banana milkshake
Thursday
Roast turkey
Vegetarian goats cheese and red onion tarts
Beetroot and orange salad
Mixed leaf salad with rocket and cherry tomatoes
Vegan and veggie:
Wild mushroom arancini
Smashed avocado, lime, pink grapefruit segments, beetroot mayonnaise dressing with toasted sesame seeds salad
Selection of seasonal fruits
Friday
Boneless free-range chicken:
Served with three seasonal salads, English mustard, fresh mayonnaise and our own house chutneys
Vegan and veggie:
Thai vegetable tartlet
Wild mushroom arancini
Napa cabbage kimchi with crushed peppers
Selection of seasonal fruits
Plant-based protein chocolate & coconut milkshake
Get in touch
As outlined above, there’s a lot you can do without hiring help from outside. But a health-conscious caterer can be an invaluable ally, reliably supplying specialist vegan catering, gluten-free alternatives, and whatever else you might want.
Get in touch to find out what we can do for your staff and, by extension, your company’s overall productivity.