| Here’s how to be
‘food smart’ at work |
| |
Many of us spend at least 50% of our
waking hours at work. What we eat at
the workplace can contribute
significantly to our diet and health.
According to a survey conducted by the Health
Promotion Board (HPB) in June 2003, on average,
an organisation organises about three corporate
functions every month. And most corporate
functions are accompanied by buffet receptions.
The survey also showed that in a day, one in
four employees has at least one meal in the
workplace canteen.
The following are some pointers on how to eat
smart on these occasions.
During the buffet reception at corporate functions,
we are often spoilt for choice. To practise healthy
eating, ensure that your food choices are healthy.
Select dishes that are prepared with healthier
cooking methods (e.g. baking, steaming or
braising) and dishes that contain fruits, vegetables
and wholegrain products. Avoid dishes that are
deep-fried and dishes that contain coconut milk,
cream and fatty cuts of meat.
The dishes listed in the table are commonly
available in buffets. Reduce your intake of
calories, fat, sodium and sugar by choosing the
healthier dishes.
One serving of each of the healthier choice dishes
offers 25% less calories, 50% less fat and 35% less
salt as compared to the regular choice dishes.
HPB has worked with 20 catering companies commonly
engaged by ministries and statutory boards to offer
a choice of at least two healthy menus. If you are
organising a function for your workplace or home,
we encourage you to select from this list of recommended
caterers posted on HPB online: http://www.hpb.gov.sg/hpb/pro/pro0404.asp.
Small changes made to food choices can go a
long way towards improving your overall diet,
especially if the changes are maintained over time.
When you next eat at your staff canteen, ask for
less oil, less sauce and more vegetables.
If you are keen to equip your workplace canteen
vendors with the necessary culinary skills to provide
healthier food choices, you could send them to workshops
conducted by HPB. Seminars are also conducted for
employers to help them monitor the nutritional quality
of their canteens. To know more about these workshops
and seminars, send an email to kang_kuan_ling@hpb.gov.sg.
|
| |
| The Regular
Choice |
The Healthier
Choice |
Stir-fried mixed vegetables
Vegetables contain little fat, but
100 g of stir-fried vegetables contain about
5 teaspoons of fat. |
Blanched kai lan
topped with oyster sauce
Blanching retains the crunchiness of vegetables,
while adding little fat. |
Fried rice with Chinese
sausage and salted fish
Preserved ingredients such as Chinese sausage
and salted fish are high in salt. |
Fried rice with mixed
vegetables
Vegetables added to dishes help you to meet
the recommended two daily servings of vegetables. |
Agar agar
Apart from sugar and a negligible amount of
fibre, this dessert has little nutritional
value. |
Fresh fruit salad
Fresh fruits provide loads of vitamins, minerals
and fibre. |
|
