Here’s What You Can Do In The Workplace To Combat Obesity A new practical guide, for healthy food portion sizes, has been created by the British Nutrition Foundation. This guide is set to tackle the growing rate of obesity in the country, by clearly labelling and explaining what is a ‘healthy portion’ for your meals and snacks.
The British National Foundation (BNF) has put together its ‘Find Your Balance’ guide to help you figure out how much you should be eating, bearing in mind men should eat around 2,500 calories and women 2,000.
The guide covers everything from starchy carbohydrates, protein, dairy, fruit and vegetables to oils and spreads and best of all, you don’t need any kitchen equipment to follow their guidelines.
Taking a simpler approach to food portions, the foundation has set the portion sizes around ‘hands.’ As everyone is a different height, shape and size, individuals are encouraged to utilise their individual hand size to size up portions for dried carbohydrates, protein sizes and vegetables.
The BNF detailed what would be a healthy portion size for each individual:
“According to the guide, the correct amount of rice or pasta to eat is 180g when cooked, or equivalent to the amount that would fit in two cupped hands.
The suggested single portion of a grilled chicken breast, a cooked salmon fillet or a cooked steak is “about half the size of your hand”.
The recommended portion of fruit juice constitutes one small glass (150ml), while milk or a plant-based alternative is estimated to be the equivalent of one medium glass (200ml).
As for a baked potato, one portion should be “about the size of your fist” and cheddar cheese should be no more than “about the size of two thumbs together”.
It can be difficult to stay health conscious at work. Snacking at desks is widely accepted in many offices and you can soon lose track of how many biscuits, sweets or cans of drink you’re getting through in a day. This combined with sitting down in front of a computer for 7 hours a day can very easily lead to weight gain and health issues.
Jonathan Friend, Food Safety Consultant for STS Food Safety, delivers tips on how to stay in shape and health conscious whilst in the workplace:
Tips for losing weight in the office Eat regular meals. Skipping meals may cause you to snack on sugary more calorific foods, instead of eating a balanced diet. Read food labels when buying foods. Many labels are sign posted with recommended daily allowances of protein, salt, sugar and fat content. Aim for foods higher in fibre and protein, and lower in sugar and salt. Tips for exercising in the office Take the stairs not the lift. You can burn up to 5 calories on average per floor. Standing at your desk is better than sitting. An average person can burn up to 0.15 calories per minute standing for 6 hours. That’s 54 more calories day when compared with sitting at your desk. How to snack control and look at portion sizes for food in the workplace Drink lots of water. Thirst can sometimes be confused with hunger; a glass of water can help stave off craving for snacks until lunch. Try to make healthier snack choices: perhaps replace sugary chocolate with fresh fruit or try nuts or a high-fibre protein bar instead of crisps. Boredom can make you reach for a biscuit! Try to be conscious of your cravings and be aware if you’re snacking to break up a long day. Why it’s important to control obesity Obesity increases the risk of heart attack and stroke. Obesity increases the risk of type II diabetes in adults. The cost to the NHS of obesity-related illness is enormous: £6.1 billion in 2014-5.