Nutritionists and occupational health doctors encourage mining companies to meet the nutritional adequacy of their workers. In addition to improving health status, adequate nutritious food also maintains employee work productivity.
The obligation to fulfil good working nutrition for mining employees has been mandated in the Minister of Energy and Mineral Resources Decree No. 1827 K/30/MEM/2018. The Decree of the Minister of Energy and Mineral Resources states that the food, drink and nutrition provided for mining workers has to meet the safety, adequacy and hygiene requirements in accordance with applicable regulations and take into account the workers’ nutrition balance.
Here’s how to ensure a healthy diet for mining workers.
- Portion control
Before even considering what to eat, it is worth sizing up just how much you should put on your plate. With a smorgasbord of options in the mess hall, it’s all too easy to overdo it. Whether your choices are healthy or not, overeating will still lead to weight gain. Try to give yourself fist-sized portions of food. If you’re still hungry after some time, then add a bit more, but avoid an overflowing plate first up. Eating smaller portions 6-7 times a day will give the same amount of calorie intake but at a much better spread across the day, which will ensure your body stays energized when you need it the most.
- Go for a balanced diet
Eat sensibly, and your energy levels will rise very quickly. Your body needs 13 essential vitamins to function properly, and the only way to get the right vitamins is by eating the right foods, from the right food groups, which are fruits, vegetables, oils, dairy, meat, and grains. Always aim for a selection of fruit and vegetables on your plate at every meal, and ensure they make up at least half of your meal.
- Start the day right
Starting the day with junk food is likely to lead you to crave more junk food later. If you start your day with a healthy sandwich and some fruit, your energy levels will be higher through the morning so you won’t have to excessively eat heavy, unhealthy food at lunchtime.
- Know your carbs
Your body uses calories to create energy to perform hard physical labour. Up to 85% of your calories burnt in physical jobs comes from carbohydrates. Good carbohydrates are found in foods (like in the list below) and will keep you energized for hours. Here are a list of good carbs, i.e. vegetables, bananas, apples, strawberries, peas, lentils, kidney beans, peanuts, walnuts, hazelnuts, macadamia nuts, pumpkin seeds, chia seeds, whole grains like oats, quinoa, brown rice, boiled or baked potatoes and sweet potatoes.
- Staying well hydrated
The amount of fluid your body requires depends on many factors including how physically demanding your role is, your body type and the environmental conditions that the work is being carried out. Waiting until you are thirsty as an indication to drink is not a good strategy to replace fluid deficits. Drinking small amounts frequently, over short intervals is the best way to replace lost fluids and maintain optimal hydration levels throughout your shift. Water is the best choice and should be the primary drink of choice for hydration.
Aside from organize a healthy diet, mine workers also have to exercise regularly. Exercise is part of a healthy lifestyle. People who exercise regularly are generally healthier and stay active longer as they age.
Especially for mining workers, exercise must still be done on the sidelines of work shifts. Because with regular exercise, workers will get more energy; sleep better; reduce tension and stress; increase immunity; build and maintain healthy bones, muscles and joints; reduce the risk of injury; and improve focus.
