FACTSHEET
HEALTHY EATING IN A
WORKING ENVIRONMENT
Did you know 3,500 calories = 1 lb of body fat
Consequently having an extra 200 calories per day (a few
biscuits, or a chocolate bar, or a piece of cake, or a packet of
crisps) on 5 days of the week will add approximately 14 lbs
to your weight over a year!
Alternatively reducing your calorie intake by these 200
calories will result in a weight loss of 14lb over the year even
if you change nothing else in terms of your diet and exercise
levels.
General guidelines
• No food is a ‘bad food’ – how much and how often we
eat it determines the effect it has!
• Always eat breakfast, even if it’s just a piece of fruit. If
you don’t have time – MAKE TIME
• Try to eat something every 2 to 3 hours, but snack on
healthy options. This will help to keep the metabolism
working as effectively as possible
• Eating little and often, grazing, is better for you than
going for hours without eating and then grabbing
whatever comes to hand – usually high fat/ high sugar
foods because your blood sugar levels have dropped too
low
• Try and take a lunch break – time out to eat, hopefully
away from the desk. Go out for a walk research shows
that productivity increases with regular breaks and
regular physical activity at lunchtime
• If you have lunchtime meetings which do not provide
lunch be prepared and bring lunch with you. For
example cut sandwiches into quarters so that you can
snack on them before and after the meeting.
• If its your birthday bring cake but also why not bring a
healthy option too – fruit already sliced and presented
on a plate so that colleagues who are serious about
weight loss and weight management do not feel
pressured into having a slice.
• Your meals should be based around starchy foods rice,
bread, pasta, potatoes preferably wholegrain versions.
Gram for gram starchy foods are half the calories of
fat and should be included in each main meal
• 5 a day – preferably a mixture of both fruit and
vegetables. As a rough guide 1 portion = I handful of
any fresh, frozen tinned, dried or juiced fruit and veg
• Try to take regular activity, and exercise the current
advice is to take 5 x 30 minutes of moderate intensity
exercise per week (breathing slightly faster, feeling
warmer, and being aware that your heart is beating
faster than at rest)
• Remember everything in moderation, thinking about
what your meals will be for the day will help you keep
work towards and keep a balanced diet
For more information, including recipe ideas how to read
food labels visit www.somerset.gov.uk/workingwell