newcastle university

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