Eating well

The Eatwell Guide below a helpful reminder to ensure you get the nutrition and balance in your diet. For full information, visit this link:

Healthy day at work:

Breakfast: Have a fruit juice or fruit, or both, with your breakfast every day.
Mid-morning: Keep a well-stocked fruit bowl at home and at work so you can eat fruit during the day.

Lunch: Try taking an extra serving of vegetables or a side salad with your lunch. If lunch means fast food, try a vegetable chilli with a baked potato. The potato doesn’t count towards your five a day, but the vegetable chilli will.

Mid-afternoon: Snack on some fruit or sticks of raw vegetables like celery, carrots or peppers.

Evening meal: Serve two types of vegetables with your dinner, and make the portions a bit bigger than usual.

Source: 5 A DAY, Just Eat More leaflet.

Hints and tips for fluids:

• Fill a one litre bottle of water at the start of each working day and commit to drinking it all before you go home.
• Take water with you into meetings and reduce your intake of caffeinated drinks.
• Remember to take a drink with you when you are on the move for example on car or train journeys.
• Don’t always take drinks when team members offer to make them for you. Instead, get up and make your own – the extra exercise is good for your health!
• Each time you drink a caffeinated drink, have a glass of water too.

What should I be looking for on food packets?

Total fat
High in fat: more than 17.5g of fat per 100g
Low in fat: 3g of fat or less per 100g
Saturated fat “saturates”
High in saturated fat: more than 5g of saturated fat per 100g
Low in saturated fat: 1.5g of saturated fat or less per 100g

High in sugars: more than 22.5g of total sugars per 100g
Low in sugars: 5g of total sugars or less per 100g

High in salt: more than 1.5g of salt per 100g
Low in salt: 0.3g of salt or less per 100g