Safety, Health and Wellbeing

Healthy options

Our role is to develop and assist in the implementation of the UWA safety, health and wellbeing programs in order to minimise the risk of injury, illness and property damage.

We provide consultancy and other services to promote best practice and legislative compliance in all University and related activities.

Some suggestions for tasty and nutritious food and drinks are provided below.

Morning or Afternoon Teas

sconesSlices, cakes and scones

  • Fruit buns (un-iced)
  • Plain or fruit based pikelets
  • Fruit bread
  • Fruit slice or fruit cake eg. banana or date loaf
  • Plain, fruit or pumpkin scones with 100% fruit spread
  • Fruit or savoury muffins (with vegetables) 
  • Vegetable slice
  • Serve spreads and condiments separately.

Snack food bars, muesli bars, fruit bars and sweet biscuits

  • Un-coated, un-iced, un-filled snack food bars, muesli bars, fruit bars and sweet biscuits
  • Include reduced fat and/or reduced sugar varieties.

Fruit and vegetables

  • Fruit platters or kebabs.
  • Dried fruit e.g. apricots, dates, figs, prunes, apple, and mixed unsalted nuts e.g. almonds, peanuts, walnuts or cashews
  • Vegetable sticks or pieces with dips (see dips section below).

Sandwiches and biscuits

  • Finger sandwiches or wraps
  • Savoury biscuits e.g. water crackers or crisp breads. Topping ideas include cottage cheese, light cream cheese, tuna, sliced tomato or avocado, relishes and chutneys
  • Reduced fat and reduced salt pretzels.

Dips

  • Reduced fat dips including tzatziki, hommus, vegetable based varieties including beetroot, capsicum or eggplant
  • Serve with crackers, raw vegetable sticks or sliced French bread stick.

Cheese platters

  • Offer reduced fat cheeses e.g. reduced fat tasty, fetta, cottage, or ricotta cheese
  • Serve smaller amounts of higher fat varieties such as brie and camembert.

Other savoury options

  • Sushi or California rolls with dipping sauce
  • Fresh rice paper rolls with vegetables.

Hot food

  • Skinless chicken, seafood or lean meat pieces, skewers or balls with a healthy dipping sauce e.g. lean beef meatballs with tomato salsa, grilled chicken breast skewers with satay sauce, grilled prawns with chilli and lime.
  • Baked filo pastry triangles with vegetable fillings e.g. spinach and ricotta cheese, or broccoli and mushroom
  • Pita bread pizza topped with vegetables, lean meat and reduced fat mozzarella
  • Vegetable frittata
  • Mini quiches with lean meat and vegetables
  • Corn on the cob
  • Nachos with reduced fat cheese, salsa, reduced fat sour cream, beans
  • Corn fritters with tomato and avocado salsa
  • Small baked potatoes with reduced fat cheese, beans, salsa, low fat natural yoghurt and chives
  • Vegetable kebabs with healthy dipping sauces such as tomato salsa, mango chutney, chilli and ginger, or satay.
  • Stuffed vegetables e.g. tomatoes, mushrooms or zucchini or lightly grilled or roasted vegetables.
  • Bruschetta with diced tomatoes or mushrooms with fresh herbs.
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Lunch or Dinner

lunch rollSandwiches and Wraps

  • Offer a variety of different breads - wholemeal, wholegrain, rye, soy and linseed, sourdough, high-fibre white e.g. bagels, rolls, baguettes, focaccias, pita, Lebanese or Turkish. Also consider offering gluten-free options.
  • Offer a variety of fillings, approximately 70% vegetarian, 30% lean meat or fish
  • Combine a variety of  fillings and spreads:
    • Salad vegetables: beetroot, spinach, lettuce, tomato, carrot, cucumber
    • Vegetables – lightly grilled or roasted (eggplant, capsicum etc.)
    • Tabouli
    • Lean meat e.g. roast beef, lean skinless chicken breast or turkey
    • Fish - tinned tuna, salmon or sardines
    • Egg
    • Reduced fat tasty cheese
    • Healthy spreads e.g. avocado, hummus, low fat mayonnaise, low fat cottage, ricotta or cream cheese, mustard, chutney, pesto or salsa.

Soups

  • Opt for vegetable-based soups, broths or consommés or soups containing legumes e.g. lentils, split peas.

Salads and vegetables

  • Offer vegetables and/or salad with all meals
  • Offer a variety of salads e.g. garden, bean, pasta, rice or pasta, potato, tabouleh, couscous, coleslaw, roasted vegetables and egg salad
  • Preferably leave salads undressed or serve dressings separately 
  • If preparing dressings use ingredients such as lemon juice, vinegar, herbs, oils such as canola, sunflower, olive, or sesame oil, reduced fat natural yoghurt.

Meat

  • Use lean meat or trim visible fat from meat and skin from poultry
  • Avoid processed meats as most are high in fat and salt e.g. sausages, salami, frankfurts, kabana, polony, mortadella, bacon and ham.

Better barbeque suggestions

  • Use low fat sausages and hamburgers
  • Make kebabs with a combination of meat and vegetables or all vegetables (such as zucchini, eggplant, capsicum, mushroom, tomatoes and onion)
  • Serve barbecued corn on the cob
  • Try unsweetened fruit juice with garlic, mustard and/or herbs to baste/marinade
  • Provide a variety of low salt chutneys and sauces.
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Desserts

fruit crumbleDesserts should contain fruit, for example:
  • Apple strudel
  • Crepes with fruit
  • Stewed fruit
  • Fruit crumble
  • Baked apples
  • Fresh fruit.
Try using reduced fat natural yoghurt in place of cream.

 

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Breakfast

Fruit

  • Fruit platters
  • Fruit, yoghurt and muesli cups
  • 100% fruit juice (no added sugar)
  • Fruit smoothies (made with reduced fat milk and yoghurt).

Breads and cereals

  • A variety of breads bagels, baguettes, English muffins, raisin toast, crumpets
  • Low fat bran or wholemeal muffins – plain or fruit
  • Wholegrain or high fibre cereals e.g. Weetbix, porridge, bran flakes or natural untoasted muesli. Serve with reduced fat milk, soy milk and /or yoghurt.

Cooked breakfast ideas

  • Pancakes, pikelets, waffles or scones topped with sliced fruit e.g. banana, strawberries etc, and reduced fat yoghurt
  • Eggs - scrambled, poached, boiled or in omelettes or frittata with vegetables
  • Reduced salt canned baked beans or spaghetti
  • Lean bacon or lean ham, grilled
  • Tomato, grilled
  • Mushrooms, grilled
  • Spinach
  • Steamed asparagus.

Drinks

  • Ensure that water is readily available and promoted.
  • Offer alcohol-free alternatives such as 100% fruit juice with no added sugar (small serve up to 250ml), vegetable juice, mineral water and iced tea. In accordance with the Liquor Control Act 1988, where alcohol is provided, water must be provided free of charge.
  • Offer a variety of coffees and teas, including decaffeinated coffee and herbal teas. Serve with low or reduced fat milk and/or soy milk. Serve sugar/artificial sweeteners separately.

Alcohol

Consider whether you really need to supply alcohol at your event.

Cancer Council recommends that to reduce their risk of cancer, people limit their consumption of alcohol, or avoid alcohol altogether. For people who choose to drink alcohol, Cancer Council recommends drinking only within the National Health and Medical Research Council guidelines for alcohol consumption

Where alcohol is provided at University events, it must be served in accordance with the UWA Alcohol Policy. If serving alcohol you should also consult the UWA Managing Alcohol at Events Toolkit which provides guidance on providing a safe drinking environment (at an event) and meeting a duty of care to guests.

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Healthier snacks for the tea room

Consider replacing the biscuits, chocolates or lollies in your tea room with some healthier options. 

Fruit boxes

Many companies provide fruit boxes delivered to the door for around $30 a box. A few such suppliers are listed below:

Long life options

Some healthier options available from Staples include:

  • Victoria Gardens Fruit & Nuts Portion Control 25g Carton of 60. Product Code: 87065844 
  • Victoria Gardens Premium Mixed Nuts Unsalted Portion Control 25g Carton of 60. Product Code: 87065848
  • Thankyou Nut & Chia Bar 210g Box of 6. Product Code: 18930659
  • Victoria Gardens Fruit Nuts & Seeds 1kg. Product Code: 18826130
  • Victoria Gardens Pretzels 15g Carton of 100. Product Code: 18906582

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