The 1st to the 7th of July is Corporate Wellness Week, and Pick n Pay encourages you to pick up healthy eating habits at work.
The foods you eat at work are important to your overall health, productivity and well-being. Planning appropriate meals and snacks helps to maintain normal blood glucose levels, helps you meet your nutrient requirements each day, prevents you from snacking on more energy dense foods, which could cause weight gain in the long term, and helps you sustain your energy levels throughout the work day.
Choose 1 to 2 foods from each of the food groups below to build your balanced lunch box for work:
Roast chicken breast cut into strips
Chicken drum sticks
Smoked chicken breast
Lean shaved turkey, chicken, ham (whole muscle)
Toasted, flavoured chickpeas
Meat leftovers from previous night’s dinner
Carrot sticks / baby carrots
Bell pepper strips
Lettuce (for wraps and sandwich fillings)
Mini fruit kebabs
Any whole fruit chopped into bite-sized serving
Drinking yoghurt without added sugar
Homemade dairy smoothie
High fibre starchy food
Beans, chickpeas or legumes (in a salad)
Mini whole-wheat wrap
Sweet potato wedges
High fibre crackers
Mini oat/bran/apple muffins
Plain instant oats
Reduced oil salad cream
Peanut butter without added sugar
Peanuts and raisins (unsalted)
Low-fat dressings and dips
- Remember to drink water throughout the workday – keep a jug or bottle on your desk for frequent sipping.
- Keep your lunch safe in a clean insulated lunch box or bag. If possible, store the perishable foods in your lunch box in a fridge, or use a small re-freezable ice pack to help keep your food cold.
MEET OUR EXPERT - Leanne Kiezer
Need some ideas of healthy lunch box snacks to pack for work?
Pick n Pay provides you with a few nutritious, easy-to-prepare and convenient to pack lunch box solutions here!
The ingredients referred to in the recipes above are available from Pick n Pay:
Vegetables and fruit
Red curry paste
Legumes and lentils
Whole wheat fusilli
Whole wheat spaghetti
Whole wheat penne
Fats and oils
Sugar-free peanut butter
Herbs and spices
Dumpy, low-GI, wholegrain, seeded bread
Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition and health-related queries, email firstname.lastname@example.org or call 0800 11 22 88.