Resources

Healthy Eating

Nutrition Month Ideas

To celebrate Nutrition Month in your organization, consider doing one or all of the following: Develop a nutrition policy.  To help you get started check out this post. Host a Workplace Taco or Salad Bar.  Here are the Taco Bar or Salad Bar Promotion Instructions. Promote the FREE Supermarket Tour on March 22.  You can [...]

Create a Healthy Workplace Nutrition Environment

The Ontario Society of Nutrition Professionals in Public Health (OSNPPH) have created a toolkit on Creating a Healthy Workplace Nutrition Environment.  This comprehensive tool kit includes checklists, assessment forms and videos.  There is information around how to get employer support, striking a committee, handling food donations, educating employees and everything else related to food.  Every [...]

Small Changes One Meal at a Time

Eating well can boost your health and help you feel your best. Want to eat better? Instead of trying to change everything at once, take a 100 Meal Journey. We eat about 100 meals in a month, so focus on making a small, lasting change and stick with it… one meal at a time. First, [...]

Tastebuds, Get Ready to Tingle- Try Something New!

Think healthy eating is bland? No way! Healthy eating tastes great! Keep it interesting, and get creative with cooking strategies. Experiment with new foods and flavours. Get the featured nutrition month recipes, and try something new! •Breakfast: Cinnamon Multigrain & Yogurt Pancakes or Spice Roasted Peach and Yogurt Parfait •Lunch: Chicken, Swiss & Vegetable Bulgur [...]

Prioritize Portion Size!

When it comes to healthy eating, how much you eat can be just as important as what you eat. Eating portions that are too big can lead to overeating and weight gain. Manage the munchies by enjoying realistic portions. Size counts! Package, plate and portion sizes can influence how much you eat. Larger portions, huge [...]

Quality Counts!

Nourishing foods promote health and can help you feel your best. Take small steps to bump up the quality of your meals and snacks. Swap in nutrient-rich choices and enjoy deliciously healthy foods. Power through your morning with a good breakfast with protein and fibre, to help you stay alert and avoid mid-morning munchies. In [...]

Consider Creating a Nutrition Policy in Your Workplace

The Workplace Nutrition Advisory Group of the Ontario Society of Nutrition Professionals in Public Health has put out a call to act for workplaces to adopt healthy nutrition practices.  Making good food choices is easier for employees when the workplace supports it.  Check out this short 2:35 minute video to learn more. Source:  Peterborough County-City [...]

Encourage Your Employees to Stay Hydrated

Staying hydrated is important all year around but especially in the heat of the summer.  Juices and sodas can contain unwanted sugar.  Water is always a good choice.  You can encourage your staff to stay hydrated by making water easily accessible.  You can even jazz it up with different flavours.  This new resource from the [...]

Promote Healthy Eating Using Short Videos

You don’t need a dietitian to visit your workplace in order to share healthy eating tips with your employees.  Eat Right Ontario is a great resource for anyone looking for information about nutrition and health eating. Here are four short videos that you could show during a lunch and learn or to circulate by e-mail: [...]

Healthy Eating During the Summer: Tips and Ideas

Activities to promote healthy eating in your workplace this summer: 1)      Instead of the office candy dish, have a workplace fruit bowl. Stock it with a variety of fresh fruit weekly and encourage employees to try new kinds of fruit they’ve never tried before. Choosing local produce in season will be fresher; will help support [...]

Colleague Cooking Challenge

Cooking together or sharing a meal together is a great way to connect with your fellow colleagues, especially when there’s a friendly competition involved! Have fun with this challenge.   Here’s how: Choose a theme, like “Super Scrumptious Soup” or “Tastiest Smoothie Ever”! Organize this challenge like you would an employee potluck. Encourage employees  to bring in their dish [...]

Pop-Up Salad Bar

To participate in a POP-UP salad bar employees are encouraged to bring a salad bar item/ingredient to share with their co-workers like greens, berries, cucumbers, chickpeas, seeds, nuts, feta cheese, ham, hard-boiled eggs, salad dressing or anything else that would be delicious on top of a salad! All the toppings brought in by employees can be put out [...]

Healthy Eating: Helpful Resources

LOCAL RESOURCES For nutrition support:  Eat Right Ontario  -  1-877-510-5102 To learn about local nutrition programs and services:  Peterborough County-City Health Unit  -  (705) 743-1000 Registered Dietitians in Peterborough March 2012 WEB-BASED RESOURCES Peterborough County-City Health Unit                                                             http://www.pcchu.ca/my-life-health/adults/healthy-eating/ Eat Right Ontario                                                                                                      http://www.eatrightontario.ca Dietitians of Canada                                                                                                            http://www.dietitians.ca/ 5 to 10 a Day for Better Health                                                                             http://www.5to10aday.com/ [...]

30 Tips for 30 Days from Eat Right Ontario

  Eat Right Ontario has a great resource that you can share with your employees to encourage a month of healthy eating options.  It’s called A tip for every day of the month: 30 tips to make your work day healthier.  Click here for more details.

Make Sure Employees Stay Hydrated This Summer

In the heat and humidity, it’s easy to get dehydrated quickly.  Be sure to have water available and accessible to your employees.  Here are some tips from EatRight Ontario about staying hydrated. Source: Peterborough Public Health

Encourage Employees to Cook from Scratch

Encourage employees to prepare more meals from scratch with good-for-you ingredients. Healthy eating doesn’t have to be complicated; nutritious convenience foods, such as frozen fruit, ready-to-go salads and pre-chopped vegetables, offer simple shortcuts. Check out these healthy and quick recipes on the Peterborough County City Health Unit website at Meals in Minutes! Source: Peterborough County-City [...]

Organize a Workplace Lunch Co-op

Form a lunch co-op with four co-workers.  Take turns bringing lunch or supper for each other. This idea works best if members of the co-op have similar tastes.  Each person is  responsible for making one lunch a week and gets to enjoy a homemade lunch every day.  Set the ground rules before you start, such as what [...]

Healthy Eating @ Work

Working Canadians spend at least 60% of their waking hours at their job and eat at least one meal during the workday. Workplaces are ideal settings to promote healthy eating. Productivity and concentration can be optimized by providing adequate time for meals and access to healthy food every day in the workplace. Ideas to Promote [...]

Eat Smart, Meet Smart

As an employer you can utilize the Eat Smart, Meet Smart booklet to role model healthy eating at your workplace. The booklet, produced by The Western and Northern Canadian Collaborative for Healthy Living, provides useful tips for planning healthy meetings, events and conferences including information about portion size, quantities to order, and the kinds of [...]

Healthy Eating Manual

The Nutrition Resource Centre has produced a new resource that will be of interest to workplaces.  It is an on-line resource that consists of 8 ready-to-use “lessons” designed for use by a number of groups including Occupational Health Professionals and other workplace wellness champions who are involved in delivering healthy eating education.  Here’s the link to [...]

BBQs Made Healthy

One of the best ways to enjoy summer weather is to grill it up and invite employees to share a healthy meal together. Barbeques can be a fast and healthy way to enjoy your favourite meats, fish and vegetables outdoors. Side Dishes Vegetable skewers Grilled potatoes Bean salad Condiments Herbs – coriander, basil, and oregano [...]

Encourage Employees to Shop for Local Healthy Foods

Let your employees know about these great resources that will help them locate healthy, local foods: Food in Peterborough! · Get involved with different food projects or become a member of local food cooperatives or community gardens (www.pcchu.ca/food). Community gardens · Work with your staff to start, support or get involved with local projects to [...]

Do You Need to Supplement Your A, B, C’s?

There are so many types of vitamins and supplements available today and people are confused about whether or not they should be using them.  Generally, most people get all the nutrients they need from a balanced diet following Canada’s Food Guide to Healthy Eating. However, some individuals (e.g. women who may become pregnant, women who are pregnant or [...]

Reveal the Nutritional Value of Vending Machine Snacks

Some people will make different food choices if they know the nutritional content of the food.  The nutrition label on the food items in vending machines are not usually visible so reproduce the nutrition labels and post them near the machine.  Suggest alternative healthy items, and if possible, make them available to employees.  For example, provide a fruit [...]

Eating Fruits and Vegetables

Post information in your workplace cafeteria, lunch or break room about ways employees can increase the amount of vegetables and fruits they bring to work or eat while at work. Information can include: 1.       Examples of different vegetables and fruits. This may encourage employees to try something new. 2.       Ways to include vegetables and fruits in [...]

Eat Well, Be Active (Kit)

Health Canada has produced two great resources that walk you through healthy eating  and physical activity information.  There are step by step instructions on how you can facilitate this in different settings.  See the two guides below for more information: Activity Plan #1 (Children and Adults):  Benefits of Eating Well and Being Physically Active http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/educ-comm/toolkit-trousse/plan-1-eng.php Activity [...]

Familiarize Employees with Canada’s Food Guide

Distribute flyers around the workplace that display Canada’s Food Guide: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php and explain the recommended daily intake of different foods.  Make sure that these flyers are available in and around cafeterias, dining areas, rest areas, and vending machines. Source:  Peterborough County-City Health Unit

His & Hers Health Fair

Organize a Health Fair at your workplace. Invite organizations to provide a display or handouts that introduce employees to the issues related to healthy eating, staying active, and maintaining vitality throughout life. Approach different organizations for resources.  Organizations could include your local Health Unit, Heart and Stroke Foundation, Canadian Mental Health Association, Canadian Diabetes Association, or the [...]

Nuts!

To promote the nutritional value of nuts, host a contest for which employees must guess the fat, sodium, and cholesterol content in a jar of nuts. Participants might be in for a surprise.  Provide free samples of recipes that call for different varieties of nuts.  Following the activity, distribute additional nutritional information on nuts that [...]

Place a Spotlight on Healthy Eateries in Your Area

To encourage employees to abandon high-fat foods in favour of healthier eating habits, create a listing of restaurants in your area that specialize in healthy, nutritious foods.  Incorporate this listing into a monthly newsletter, invite a healthy restaurant to cater a workplace event, or pass around sample menus from each establishment.   Source: Peterborough County-City [...]

It’s All on the Label (Kit)

Individuals who are familiar with the nutritional labels printed on food packaging have the ability to distinguish healthier foods from less healthy options.  It’s All on the Label is an activity that educates employees about food labels while providing a hands-on opportunity for employees to put their knowledge to the test.  It’s All on the [...]

Points for Nutrition (Kit)

Employees who are able to distinguish nutritious, healthy foods from less healthy options have the background knowledge required to assemble a well-balanced diet.  Using a fun, simple activity that takes place in your workplace cafeteria, Points for Nutrition awards employees who experiment with healthy food options.    Points for Nutrition takes place during an ordinary lunch [...]

Mocktail Party (Kit)

Wherever you look, there are refreshing beverages that do not contain alcohol.  The Mocktail Party is a fun workplace social event that promotes non-alcoholic mixed drinks, also known as “mocktails.”  Consider hosting this event before a meeting or following a presentation on safe drinking practices.  Visit the Peterborough County-City Health Unit’s website for great mocktail recipes:  [...]

Healthy Eating Around the Clock (Kit)

For shiftworkers, health and well-being depend on eating habits that make the most of a busy schedule.  Using the Fact Sheet included below, design and facilitate a staff seminar that promotes healthy eating strategies especially designed for nighttime and evening employees.  As an added measure, consider distributing printed material on healthy eating tips.   Format [...]

Fast Food Awareness (Kit)

As an additional measure to encourage employees to make healthy food choices and avoid lunches that are high in fat, host an informational seminar on fast food.  Using the resources included below, facilitate a discussion on the nutritional value of fast food and alternative healthy lunch options.  Distribute printed materials on the nutritional value of [...]

Healthy Food Policy

Develop a healthy eating policy for your workplace that identifies healthy foods to include in the cafeteria, in vending machines, and for catered meetings and events. Start with a policy to increase fruit and vegetable options at workplace sponsored events (e.g. meetings, catered lunches). For example, 100% fruit juice could be included as an option [...]

Place Limits on Workplace Junk Food

Does your workplace have an abundance of tempting, unhealthy snacks?  Develop guidelines or policies that require that healthy food choices are served at all meetings and workshops. Some examples of healthy snacks and beverages include water, milk, 100% fruit juice, fruit and vegetable  trays, low-fat dip, yogurt, nuts, whole-grain crackers, lower-fat muffins, and whole grain [...]

Provide Food Storage and Preparation Equipment

To support employees in their efforts to increase their consumption of healthier foods, ensure that staff have access to a fridge, a microwave, and a toaster in break areas. Lunches brought from home are typically lower in fat, salt/sodium, and calories than lunches purchased at restaurants, cafeterias, or from vending machines. For example, the refrigerator [...]

Familiarize Employees with Eating Well with Canada’s Food Guide

Distribute copies of the guide around the workplace.  Learning more about Canada’s Food Guide will help staff learn how much food they and their families need, what types of foods are the healthiest, and the importance of daily physical activity.  Make sure that copies of the guide are available in and around cafeterias, dining areas, [...]

Encourage Employees to Choose Healthy Options for their Meals and Snacks

Provide employees with educational materials on healthy lunch choices and a listing of healthy eateries in the area. Appropriate handouts can be found at these links: Eat Right Ontario: Cafeteria Food-spot the healthy choices: http://www.eatrightontario.ca/en/ViewDocument.aspx?id=298   Eat Right Ontario: Brown Bag it to Work: http://www.eatrightontario.ca/en/ViewDocument.aspx?id=3   Eat Right Ontario: Top Ten Tips for Eating Out: [...]

Encourage Employees to get their Cholesterol Checked Yearly

Encourage employees to know their numbers (e.g. LDL, HDL, triglycerides) and provide information on the benefits of a diet that is low in cholesterol.  Make healthy recipes available including tasty substitutions for high-cholesterol foods.   Source:  Peterborough County-City Health Unit

Calcium Counts—Encourage Your Employees to Consume the Recommended Amount

Adequate calcium consumption promotes healthy bone growth and helps prevent osteoporosis in later life.  In order to draw employees’ attention, create lunchroom displays advertising over-the-counter calcium supplements and calcium-rich foods.  Samples of recipes that are high in calcium may also prove helpful.  Host a seminar on the prevention of osteoporosis to get employees thinking about [...]

Create an Attractive Placemat for Your Cafeteria Trays

Employees might welcome this creative alternative to the monthly wellness newsletter.  A recyclable placemat could provide a helpful advertising tool for a variety of health topics such as healthy eating strategies, nutritious recipes, and workplace wellness events.   Source:  Peterborough County-City Health Unit

Eat More Fish!

Employees who make fish and seafood a regular part of their diet will benefit from a welcome dose of protein, fatty acids, and other nutrients.  Distribute flyers or pamphlets on fish and seafood to your workforce.  Helpful tips may include information on the nutritional value of seafood, a guide for buying fish at local supermarkets, [...]

Host a Salad Bar Buffet

Whet your employees’ appetites for vegetables and other produce by hosting a salad bar buffet.  During the event, distribute  Canada’s Food Guide. Emphasize the amount of vegetables that employees should eat in a given day.  Supplement this information with a listing of local farmers’ markets, a price guide for popular produce, and a selection of [...]

At Work Vegetable Garden

Consider converting any available green space at your workplace into a vegetable garden. Employees can volunteer to plant and care for the garden. Depending on how much is grown and harvested, vegetables can be shared among the staff and/or community neighbours or donated to the local food bank or shelter.  If a garden plot is not available, [...]

Host Themed and Holiday Nutrition Events

When it comes to theme events, the possibilities are endless.  All it takes is a little creativity.  For Valentine’s Day, employers may host a seminar or activity on heart-healthy foods entitled, “Just for the Heart of It.” Thanksgiving might coincide with a presentation on the nutritional value of turkey or healthy tips for preparing holiday [...]

How Much is in a Portion?

Host an activity in which employees must select the appropriate serving sizes of a variety of different foods.  The employee who selects the most correct serving sizes wins.  Encourage employees to use Canada’s Food Guide to determine appropriate serving sizes. Follow up this activity with a seminar on appropriate portion sizes and the importance of [...]

Feature Interactive Displays or Bulletin Boards in High-Traffic Areas

Colorful and attractive displays on nutrition and heathy eating easily draw the attention of employees.  Create posters or bulletin boards that advertise healthier  meal choices, healthy tips for food preparation, and favourite healthy recipes.  The same strategy can be used for many other topics including being active, being smoke free, responsible drinking, reducing stress, shiftwork, [...]

Offer Healthy Foods in Vending Machines and Snack Cupboards

Make sure to have healthy convenience foods available in vending machines and snack cupboards.  Not sure how nutritious the food is?  Visit Eat Smart Ontario’s website to use their “Eat Smart! Choices Calculator’: http://www.eatsmartontario.ca/calc  You can input the information from a package’s nutrition label and get some feedback on its nutritional value.  If the nutrition label [...]

Healthy Recipe Contest (Kit)

A healthy recipe contest  promotes employees to cook appetizing  and healthy meals.  Participants are encouraged to submit their favorite  healthy recipe to activity coordinators, who will then judge each recipe based on its nutritional value, inventiveness, and taste.  The employee who has submitted the most mouth-watering  healthy meal is declared the winner.  Following the contest, [...]

Bottomless Fruit Basket

Support and promote a “potluck” fruit basket in various work areas or departments. Provide support for this initiative by matching the funds collected by employees to replenish the fruit. Other ways of supporting this project could include providing a seed grant to start the basket, with employees taking over and taking turns refilling the basket [...]

Food Safety

Ensure that employees have access to all of the tools to ensure safe food practices are maintained at work.  These may include having hand-washing facilities available, a refrigerator for food storage, and a clean area for staff to eat their meals and snacks.     Source: Windsor-Essex County Health Unit, Retrieved Nov 5 2009 from [...]

Cafeteria and Vending Machine Options

To support and encourage employees to choose healthy food items for their meals and snacks while at work, consider offering employees healthier food and beverage options in the cafeteria and/or vending machines that are priced competitively with, or similar to, other foods and beverages offered.   Cafeterias Sell a serving of cut vegetables and low [...]

Healthy Food Options—From a Vending Machine

Adding healthy food and beverage choices to workplace vending machines assists employees in eating better.  Healthy eating also decreases the chance that late night workers will experience gastrointestinal disturbances.  Concentrating on workplace vending machines, replace soft drinks with water, fruit juice, and milk.  Try substituting low-calorie pastries with low-fat, whole grain muffins and bagels.    Source: [...]

Provide Employees with Healthier Cafeteria Options

The availability of healthy food choices in the workplace and in the cafeteria influences how employees choose to eat.  Make healthy options widely available, and limit the prevalence of foods that have little nutritional value.  Try substituting unhealthy foods with more nutritious options.  For instance, serve milk instead of cream for coffee and tea.  Provide [...]

Take-Home Food Options

Work with cafeteria staff to implement a take-home dinner option from the food that did not sell during the lunch hour.  Recognizing that families are stressed for time, healthy pre-packaged meals (refrigerated if needed) that are quick to grab could be sold to employees to take home to their families. Or, prepare bagged lunch options [...]

Alertness-Promoting and Sleep-Inducing Foods

Host a seminar for shiftworking employees that discusses foods, recipes, and meal choices that are designed to either promote alertness or relaxation.  Diet strategies may help late night workers master their difficult schedules—and avoid health complications in the process. Source: County of Lambton, Community Health Services Dept.

Healthy Eating Habits, Around the Clock

Encouraging healthy eating during shiftwork can optimize employee health and well-being.  Host a seminar or activity that promotes healthy eating strategies designed especially for shiftworkers.  Programming should emphasize the value of three meals per day, healthy snacks, foods that are mild in flavor and easy to digest, and plenty of fluids.  If possible, suggest that [...]

Healthy Food Options—From a Vending Machine

Adding healthy food and beverage choices to workplace vending machines assists employees in eating better, which also decreases the chance that late night workers experience gastrointestinal disturbances. Source: Brant County Health Unit

Supermarket Tour

                            What? Tour your local grocery store with a Registered Dietitian guiding you to the healthiest food choices!  Who? Open to everyone in the community who would like to eat healthier to prevent disease and enhance health and well-being Cost? Registration is free but is limited to 15 participants To register: Call 742-2733 or [...]