Healthy Food and Beverage Choices at Meetings and Conferences

Introduction

For many, food choices at work are a large part of the total calories they consume in a day.  Canadians consume larger portions of food and beverages much more often than in past.  Calories from fat sources have increased by 34 per cent in the last decade.  Therefore, improved eating habits at work would greatly influence overall health and well-being.

Healthy eating habits contribute to increased productivity, more positive employee morale and daily well-being.  More importantly, healthy food choices are associated with a decreased risk of chronic diseases including cancer, stroke, obesity, diabetes (Type 2), osteoporosis, and hypertension.

Overlooking food safety issues may also affect health. When food and beverages are served, safe food-handling practices will reduce the risk of food-borne illness.  Food-borne illness is preventable by keeping hot foods hot and cold foods cold prior to serving and by refrigerating leftovers immediately after eating is completed.  Perishable foods and/or beverages left at room temperature longer than two hours will allow food-borne bacteria to multiply and may lead to illness when the food is eaten.  Overall, choosing healthier foods and beverages and following simple food safety practices will contribute to overall health.

These guidelines emphasize variety by suggesting healthy food and beverage choices for meals served at work-related events.  Manitoba has an abundant supply of safe, wholesome and nutritious foods from which to choose. A commitment to health means promoting nutritious meal items at work and meetings to complement foods eaten at home.

---

Guideline One: Limit foods during mid-morning and mid-afternoon if possible

Some foods served between regular mealtimes may contribute to higher intakes of fat and calories (e.g. donuts, cookies).  There may be a dependency on these types of foods during mid-morning and mid-afternoon meetings due to a skipped breakfast or as a motivator to attend work-related events.  Typically, agendas should indicate if refreshments and/or food will be served during meetings and conferences.  For those that expect food to be served during these times, select healthier food choices, such as low-fat, nutrient-dense fruits and vegetables and smaller portions of food.

If it is necessary to serve food and beverages during mid-morning and mid-afternoon, here are some suggestions:

*These options are more cost effective.  Bottled water and fruits platters served with low-fat yogurt are more convenient but more costly.

---

Guideline Two: Consider smaller portion sizes for all food and beverages served

“Supersizing” meals and serving large portion sizes for foods and beverages in North America is common.  Reducing portion sizes at meetings will not only decrease fat and excessive calorie intake, but contribute to cost effectiveness.  Examples of appropriate portion sizes are listed within Canada’s Food Guide.  For example, one serving of meat, poultry or fish is approximately 50 – 100g which is less than half of the 200 – 250g servings that are commonly served during meals.  In addition, it is important to consider the age, gender and activity level of the attendees when ordering food.

Some suggestions for reducing portion sizes for food and beverages:

*As a guide, 100g of meat is about the size and thickness of a deck of playing cards or an audiotape cassette, and 30g of cheese is approximately the size of 4 stacked dice.

**250 ml (1 cup) serving size is adequate for all beverages offered. If beverages are served in pitchers, consider using small glasses ideal for 250 ml (1 cup) servings.

---

Guideline Three: Serve fruits and vegetables as often as possible.

Despite North Americans’ tendency to consume larger portions of food, servings of fruits and vegetables are minimal and need to be increased.  Canada’s Food Guide recommends five to ten servings of fruit and vegetables a day.  For the amount of calories North Americans typically consume, meeting the goal of five to ten servings of fruit and vegetables daily is manageable.  For example, 125 ml (½ cup) of juice and/or fresh, frozen or canned vegetables or fruit is equivalent to one serving.  Consider seasonal and locally grown vegetables and fruits to accommodate cost restrictions.

Suggestions to increase fruit and vegetable servings:

---

Comparing Food and Beverage Choices

Healthier Options for Beverage Suggestions:	To Replace:
100% fruit and/or vegetable juice	Carbonated and/or high sugar drinks
Fruit smoothies with a variety of fruits	Fruit-flavoured drinks
Skim or 1% milk	Whole or 2% milk
Pitchers and/or bottled water	Soda pop
Coffee & tea (regular, decaffeinated and herbal tea)

Healthier Options for A.M./Breakfast Suggestions:	To Replace:
Fruit platters with low-fat yogurt	Regular yogurt
Whole & dried pieces of fruit or canned fruit packed in juice or in light syrup
Small low-fat muffins (maximum 6½ cm (2¾") diameter or cut into halves or quarters)	Regular and/or jumbo-sized muffins
Small low-fat bagels (maximum 9 cm (3½") diameter or cut into halves or quarters)	Regular and/or large-sized bagels and croissants
Non-hydrogenated margarine that is low in saturated fat and low-fat cream cheese for spreads	Butter or margarine made with hydrogenated oils

Healthier Options for Snack/Dessert Suggestions:	To Replace:
Low-fat, plain popcorn	Regular, flavoured or buttered popcorn
Low-fat frozen yogurt	Regular frozen yogurt or ice cream
Pudding made with low-fat milk	Regular puddings
Smaller 5 cm (2") squares of cake	Large portions of cake, pastries & danishes
Smaller (5-6 cm (2-2½") diameter) plain cookies such as vanilla and graham wafers	Large, regular cookies
Fruit salad with or without low-fat yogurt	Chips & doughnuts

Healthier Options for P.M./Lunch/Dinner Suggestions:	To Replace:
Offer at least one vegetable for meals	No vegetable choice
Raw vegetables with low-fat dips	High fat ranch or other flavoured dips
Salads (with low-fat dressing available on the side)	Mayonnaise-based salads that are pre-mixed
Consider low-fat salad dressing, mayonnaise and dressing for coleslaw, potato and pasta salad and sandwich/wrap fillings	High-fat, regular dressings
Limit meat servings to 100 – 125 g portions	150 g portions or larger
For sandwiches and/or wraps: 30 – 50 g slices for lean meats such as roast beef, turkey, chicken & pork (It is recommended to limit processed meats due to high sodium and fat content)	60 g slices or larger Processed meats
30 g slices for cheeses that contain less than 20% milk fat	40 g slices or larger, and higher-fat cheeses
Water-packed fish such as tuna with low-fat dressings	Oil-packed fish
Pre-cut sandwiches/wraps in halves for smaller portions	Whole sandwiches/wraps
Open-faced sandwiches (reduces cost)	Ready-prepared sandwiches
Consider whole wheat and multigrain bread/wraps	White bread/plain wraps
Vegetable-broth based soups without added MSG**	Cream-based soups

*Always include a vegetarian option for meals

**Monosodium Glutamate (MSG) is a flavour enhancer that causes severe reactions for those that are MSG-sensitive.  It is best to avoid MSG whenever possible.  It is equally important to consider all possible food-related allergies of attendees.

---

Guidelines for Caterers & All Food Preparation Staff

Whenever possible, purchase locally grown and produced Manitoba food products. For a complete listing, see the Manitoba Food Products Directory.

Beverage Suggestions:

A.M./Breakfast Suggestions:

P.M./Lunch/Dinner Suggestions:

Snacks & Dessert Suggestions:

These guidelines were developed through a collaboration of Manitoba Health & Healthy Living and Manitoba Agriculture Food and Rural Initiatives, in cooperation with the University of Manitoba, Human Nutritional Sciences practicum program.