healthy(workplace(lunches,(snacks( &eang(out( m
TRANSCRIPT
30/03/2015
1
ww
w.M
ac-N
utrit
ion.
com
Healthy Workplace Lunches, Snacks & Ea7ng Out
Cambridge Assessment 09/02/15
ww
w.M
ac-N
utrit
ion.
com
Aims • Understand how lunch=me choices impact produc=vity
• Go away with prac=cal ideas – making the best lunch choices suited to your individual goal
• Taste/make some healthy snack op=ons – that will help facilitate stable energy levels and sa=ety
• Learn some prac=cal tools – especially for when ea=ng out
ww
w.M
ac-N
utrit
ion.
com
HEALTHY WORKPLACE LUNCHES IDEAS FOR...
ww
w.M
ac-N
utrit
ion.
com
What is your Goal?
GOAL KEY CONSIDERATIONS
Health
Fat Loss
Weight Gain
Clinical (IBS/Diges=ve Health)
Sports Performance
• Exercise • Variety
• Not low fat/protein • Nega=ve Energy Balance
• Protein • Vegetables/Salad
• Resistance Exercise • Posi=ve Energy Balance
• Protein
• Food type (specifics)
• Energy Balance (fuelling) • Op=mal macro intakes
ww
w.M
ac-N
utrit
ion.
com
Optimal Health - Changing the Norms...
ww
w.M
ac-N
utrit
ion.
com
Muscle CHO use during exercise
Adapted from Sherman W, Lamb D. In: Perspec=ves in Exercise Science and Sports Medicine. Volume 1: Prolonged exercise. Lamb D, Murray R, (eds). Benchmark Press Inc, USA. 1988:213–280
30/03/2015
2
ww
w.M
ac-N
utrit
ion.
com
Daily CHO requirements
4 – 8 g/kg bm 8 - 12 g/kg bm ~2 g/kg bm
ww
w.M
ac-N
utrit
ion.
com
‘Average Woman’
Based on Needs
2g/kg BW
65kg
= 130g CHO
Based on percentages
50% of the diet
2000kcals
= 250g CHO
ww
w.M
ac-N
utrit
ion.
com
Perspective -
75g • Oats with honey & berries + Glass of OJ
65g • Sandwich & banana (crisps, chocolate bar?)
80g • Chicken & Rice (ice cream?)
=240g • Excluding any snacks or desserts!
20g • Fruit and Nut Mix
ww
w.M
ac-N
utrit
ion.
com
What has CHO got to do with Workplace Wellness?
CHO Management
Concentration
Energy
Stress Immune Function
Sick Days
PRODUCTIVITY!
ww
w.M
ac-N
utrit
ion.
com
What is the purpose of lunch? • Sa=sfy appe=te/hunger • Slow energy release for rest of the day • Prepare for post-‐work exercise/training? • Business/Social • Break from work
– Shouldn’t be eaten at desk – Mental break
• Help add variety to ea=ng throughout the week – Client example (fish)
• Is it always necessary? (IF) – Is it unnecessary?
Pairs/Groups
ww
w.M
ac-N
utrit
ion.
com
The Mid-‐ARernoon Slump – Avoidable?
• YES • High Calories vs High Carbohydrate? • Knowing yourself
– Consistency / Rou=ne vs Erra=c
• Caffeine…
30/03/2015
3
ww
w.M
ac-N
utrit
ion.
com
A Note on Caffeine... • Caffeine is a s=mulant
• Commonly found in… – Tea / Coffee – Coke / Diet Coke – Energy Drinks – Chocolate / Hot Chocolate
• If you struggle with fluctua=ng energy levels/feel like you need caffeine to keep energy levels up…. Re-‐evaluate amount of daily caffeine you consume
• Caffeine and sleep quan=ty/quality
ww
w.M
ac-N
utrit
ion.
com
If energy levels are inconsistent… • Aim to reduce daily caffeine intakes by:
– Switching to decaf versions of tea/coffee – Drinking more water – Drinking more green/herbal teas
• Poten=ally improve sleep quan=ty/quality by: – Not having any caffeine amer 4pm
• Aim to have 36 hours completely off all caffeine every week – This includes decaf versions – It may be easier to do this on a weekend? – If addicted, you will likely experience withdrawal symptoms (mood
disturbances, headaches etc.) Have paracetamol handy!!
ww
w.M
ac-N
utrit
ion.
com
BUYING LUNCH Prac=cal Recommenda=ons for…
ww
w.M
ac-N
utrit
ion.
com
Buying Lunch -‐ Canteen • Canteen Op=ons should include...
• ~25g PROTEIN • VEGETABLES/SALAD • MINIMAL PROCESSED FOOD
• CARBS/FAT ACCORDING TO GOAL
ww
w.M
ac-N
utrit
ion.
com
Buying Lunch -‐ Supermarket • Supermarket Op=ons should include...
• ~25g PROTEIN • VEGETABLES/SALAD • MINIMAL PROCESSED FOOD
• CARBS/FAT ACCORDING TO GOAL
ww
w.M
ac-N
utrit
ion.
com
Case Studies -‐ TASK • Read the case study and choose the most op=mal supermarket
foods from the list.
Considera=ons:
• What are their goal(s)?
• What choices are there?
• Is there a budget restraint? • How much =me is there to buy and prepare food?
30/03/2015
4
ww
w.M
ac-N
utrit
ion.
com
Case Studies: ANSWERS • There are no definite answers…. • This is what we would suggest:
ww
w.M
ac-N
utrit
ion.
com
1) Super Slimmer Sarah • Key Considera=ons
– Less than 500kcals – High in protein to aid sa=ety – Low in sugar and processed foods
Cooked Chicken Breast (200kcals)
Salad Bar (100kcals)
¼ Pot Couscous (100kcals)
½ Avocado (100kcals)
ww
w.M
ac-N
utrit
ion.
com
2) Ethel & Chris7an • Key Considera=ons
– Vegetarian – Something light (to avoid amernoon slump) – Something that is low(er) in carbohydrates & higher in fat to help with
concentra=on and sustained energy levels – Low in sugar and processed foods
2 x Boiled Eggs Carrot S=cks & Hummus Greek Salad Pot Full Fat Greek
Yoghurt & Cashews
ww
w.M
ac-N
utrit
ion.
com
3) Running Roger • Key Considera=ons
– Roger needs enough protein so that he recovers maximally from his lunch=me run
– Roger needs foods that will give him adequate energy levels for his evening runs
– He needs something that he can prepare and eat quickly – No fish – Rehydra=on
Protein Bar Full Fat Greek Yoghurt
Mixed Nuts Banana
ww
w.M
ac-N
utrit
ion.
com
4) Mar7n & Georgia • Key considera=ons
– Adequate protein to s=mulate muscle protein synthesis – Rela=vely high in calories (energy)
Tuna
Microwave Rice
Posh Salads (Bean Salad) Avocado
Raspberries for dessert! Olives
ww
w.M
ac-N
utrit
ion.
com
SNACKS
30/03/2015
5
ww
w.M
ac-N
utrit
ion.
com
Is snacking a necessity?
• Ea=ng lirle and omen does NOT speed up your metabolism
• However, having appropriate healthy snacks prepared/available can poten=ally help curb hunger & prevent snacking on junk/overea=ng at meal =mes
ww
w.M
ac-N
utrit
ion.
com
Snacking… • Key factors to consider for snacks
– Protein content – Sugar content
Ø Energy content Ø Sa=ety ra=ng
– Nutrient Content
• Can help increase daily calories without the need for a large appe=te! – For weight gain goals – For those who struggle to eat enough
Vs.
ww
w.M
ac-N
utrit
ion.
com
List of High Protein Snacks...
www.Mac-‐Nutri=on.com/CambridgeAssessment
ww
w.M
ac-N
utrit
ion.
com
Other Snack Ideas • Olives • Olive/Feta Mix
• Oatcakes with Nut Burer/Houmous
• Rice Cakes with Corage Cheese/Houmous/Nut Burer
• Nuts • Trail Mix
• Fruit Salad (where sweetness is preferred) • Bought higher-‐protein yoghurts
– Danio, TOTAL Split-‐pots, LIBERTE with fruit...
ww
w.M
ac-N
utrit
ion.
com
Snack Table – Come and Try Some!!
• Whey + Greek Yoghurt – Great as a snack! – Great as an on-‐the-‐go breakfast! – Great as a dessert!
• Oat & Whey Bars
• Trail Mix
• Mac-‐Bars/Almond Choc Chip Cookies
• PB and Whey Balls
• Beef Jerky
Split into 4 Groups!
Group 1 – Snack Tas7ng Table
Group 2 – Snack Sta7on A (Trail Mix) Group 3 – Snack Sta7on B (Greek Yoghurt & Whey)
Group 4 – Snack Sta7on C (PB Protein Balls)
ww
w.M
ac-N
utrit
ion.
com
MyProtein Products
• Whey Protein
• Oat & Whey Bars
• Beef Jerky • Nut Burers • Soy balls • Supplements
– Fish Oils – Vitamin D
MP4156
30/03/2015
6
ww
w.M
ac-N
utrit
ion.
com
ARer-‐Work Drinks... • Alcohol Swaps... • 7kcals per gram of alcohol
• Food intake around alcohol = increase in fat storage • Not telling you not to drink but to make the best choices & to
increase your awareness of the calories you are drinking!!
ww
w.M
ac-N
utrit
ion.
com
PICK THE LOW(ER) CALORIE OPTIONS!! • But remember/bear in mind fat storage increases with alcohol
• Best op=ons:
Clear spirits with DIET/LIGHT mixers
Spirits on Ice Red Wine
ww
w.M
ac-N
utrit
ion.
com
AVOID Where Possible • High sugar drinks
– Fruit Ciders – Alcopops – Cocktails
• High sugar mixers – Fruit Juice – Coke – Lemonade
• Flavoured/Sugary Shots – Sourz – Jaagerbombs – Creamy Shots (Tequila Rose)
ww
w.M
ac-N
utrit
ion.
com
Questions?