newcastle university prof. chris seal & dr. amelia lake healthy eating at work (research...
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Newcastle University
Prof. Chris Seal& Dr. Amelia Lake
Healthy Eating at Work(Research Project)
Durham University
Albert Potts
HEALTHY EATING: Simplifying mixed messages .....
Team Durham Nutrition Support
HEALTHY EATING:
Simplifying mixed messages …….
Introduction
nutritional ‘features’ have become a key feature in the popular press
focus can be on both health or performance
whilst optimal advice may need to be specific to the needs of the individual .....
general dietary principles are similar for all
some examples …..?
So what is the problem?
The basic principles of healthy eating are clearly ‘out there’ …..
The sad truth is that ‘we’ are;
inherently lazy and easily ‘put off’
creatures of habit
not well designed for ‘modern convenience’
reluctant to change behaviours
Problems: Mixed Messages?
Problems: Missed Messages?
Getting it right ….
The key message is to strike a balance between the amount of food consumed and the amount of energy expended.
What are the implications if this balance is allowed to slip?
Take a look in the Mirror!
How can we manage the balance?
‘Typical’ Energy Requirements based on ….
Females 2000 kcal
Males 2500 kcal
This energy is ultimately derived from the foods that we eat …. It is a real issue that many people have little or no idea of exactly how much food they should be eating
What foodstuffs should our energy come from?
Protein
CHO (starch)
CHO (sugar)
Fat
< 30%
12-15%10 %
> 45%
% of total energy intake
British GDA’S
Energy 2000 kCal
Fat 70g
(of which saturates) 20g
Carbohydrate 230g
(of which sugars) 90g
Protein 45g
Fibre 24g
Salt 6g
Activity to try out at home!
Reading Food Labels …
Spotting high fat foodstuffs …
How do you know when a foodstuff is relatively high in fat?
Divide the energy (kcal) in 100g of food by 25
note this value
Amount of fat in 100g of food should be less than this value ….. Example ….
Practical advice to help make positive changes in behaviour.
Have you considered …..
Reduce Portion Sizes
Do you really ‘need’ all that food?
Gratuitous use of food!
Are you a ‘plate finisher’?
Is it really necessary?
Substitute ‘lower’ fat foodstuffs
What do you typically put on … say a baked potato?
How about cottage cheese, tuna, baked beans etc …
What type of ‘spread’ do you use
Why not use ‘low fat’ alternatives?
Mayonnaise?!
And finally …. alcohol intake!
most people aware of effects of chronic abuse ..... liver and nervous disorders
great ignorance of ‘other’ effects
26% believed alcohol has zero calorific value
alcohol is relatively ‘energy dense’
bottle of wine ~ 600 kcal
pint of beer ~ 180 kcal
Good nutritional practice
Take home messages ….
General recommendations
Eat a wide variety of foodstuffs
increases opportunity to supply a wide range of nutrients
individual is less likely to omit a ‘critical’ nutritional component
Eat low fat foodstuffs
saturated fats increases cholesterol and LDL ........ bad news
gastric emptying is slowed by addition of fat to a meal
gives feeling of ‘fullness’ and can prevent adequate consumption of CHO
Eat wholemeal breads, cereals, vegetables and fruit complex CHO
help restore depleted muscle glycogen
contain fibre minerals and vitamins
exercise some caution
large quantities may be too bulky/filling ...
Panel Discussion and Questions
County Durham & Darlington Fire & Rescue Service
Mark Whelan,Director of Organisational & People Development
County Durham & Darlington Fire & Rescue Service
Susan Johnson O.B.E.,Chief Executive
Cheshire Fire and Rescue Service
Paul Hancock, Deputy Chief Fire Officer
Closing Comments and Final Remarks