This is the time of year when lunches, corporate events and business soirees run rampant. It seems every lunchroom, cafeteria or lobby has a steady supply of food – healthy and sometimes not-so-healthy.
But, have you ever considered how the food choices you make for meetings and catered events influence the health of your fellow employees and clients?
Offer a variety of healthy food choices. There are many healthy and tasty options for meetings and catered events. When food is provided, aim to offer foods that are lower in fat and higher in fibre. Offer a variety of whole grain products, vegetables and fruits. Choose lower fat milk products, leaner meats and foods prepared with little or no fat.
Here are some healthy options:
Sandwiches
• Always include a vegetarian option
• Choose whole grain breads, pita, wraps or buns
• Limit processed luncheon meats. Consider sliced lean roast beef, chicken, turkey or ham
• Offer egg, tuna or salmon made with lower fat mayonnaise
• Include a selection of cheeses (especially lower fat varieties)
• Offer toppings of lettuce, tomatoes, onions, pickles and other vegetables
Tips for selecting foods lower in fat:
• Ask the caterer to use lower fat or fat-free preparation methods and to serve added fats like dressings and condiments on the side
• Select items that are broiled, baked, grilled, roasted or steamed rather than fried, deep-fried or sautéed
• Choose entrees in tomato-based sauces rather than cream, butter or cheese sauces
• Include fresh fruit instead of higher fat desserts like cakes and cookies
• Serve vegetables with low-fat dip instead of butter or cream sauces
Beverages
• Tap water in a glass jug
• 100% fruit or vegetable juices
• Skim or 1% milk
• Coffee and flavoured coffees – regular and decaffeinated
• Tea – regular and herbal teas
Snacks
• Fresh fruit
• Raw vegetables – cut up and offered with fat-free or low-fat dressing, salsa, yogurt dip or hummus
• Whole grain crackers and light cheeses
• Cereal bars and granola bars (not dipped in chocolate, or with added chocolate and marshmallows)
Breakfasts
• Fresh fruit
• Yogurt
• Bagels – serve a variety of whole grain options (quarter and serve with peanut butter, low-fat cream cheese and/or jam)
• Muffins – small, mini or cut in half (include a variety of lower fat, bran and fruit options)
• Loaf bread (e.g. banana, zucchini)
Catered lunches and dinners
• Offer a vegetarian entrée
• Avoid fried foods and cream sauces
• Include at least one vegetable, raw or cooked, without butter or cream sauces
• Include whole grain breads
(whole grain whole wheat, multi-grain, rye)
• Consider providing yogurt, fruit or bite size cookies for dessert
• Serve green salads or mixed lettuce dishes with dressing on the side. Offer at least one low-fat or fat-free dressing. Provide pasta, vegetable, tuna or salmon salads with fat-free or low fat dressing
Adapted with permission from materials produced by the Region of Waterloo Public Health. Revised and distributed by Nutrition Services, York Region Health Services Department, 2007.
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