Weight loss should occur when you eat fewer calories than you use. Increasing physical
activity while limiting your calories will help with weight loss and weight maintenance.
Talk to your dietitian about your calorie needs to achieve your weight loss goals.
Weight loss should occur when you eat fewer calories than you use. Increasing physical
activity while limiting your calories will help with weight loss and weight maintenance.
Talk to your dietitian about your calorie needs to achieve your weight loss goals.
When using Metabo Pure to help flush out the pounds, it is helpful to have a healthy diet. This presentation depicts why this is important, and adds some advice as well!
Weight loss helpful tips
Weight loss should occur when you eat fewer calories than you use. Increasing physical
activity while limiting your calories will help with weight loss and weight maintenance.
Talk to your dietitian about your calorie needs to achieve your weight loss goals.
Healthy Eating tips for working women. These days women equally contribute towards income generation of a family.Due to long working hours and busy lifestyle women hardly find time to focus on their health.Busy Lifestyle,Long Working Hours,Unhealthy Eating Habits,Lack of Activity,Lifestyle Related Disorders are some the issues women face these days.
GENERAL HEALTHY EATING TIPS
•Eating breakfast is very healthy as it gives a much needed raise to the sluggish BMR.
•Avoid one bite meals as mid time snacks
•Include negative calorie foods
Include foods rich in antioxidants, phyto-chemicals
•Include energy boosting foods – flaxseeds, prunes, walnuts, almonds, alfalfa sprouts, sunflower, melon seeds
•Include high biological value protein – soybean, tofu, mushrooms, skim milk powder
Improve calcium, iron intake add sesame seeds, ragi flour, skim milk powder, soya flour to chapatti Atta
•Add oat bran, wheat bran to boost fiber intake
•Include wheat germ to boost vitamin E intake
(www.youndietplans.com)
Vegan Meal plan Recipes + Vegan Grocery ListAlam82
Want To Cook Ridiculously Tasty Vegan Recipes From Scratch But Have No Idea Where To Start?
There’s JUST ONE REASON you might be struggling as a Vegan and it has everything to do with your ability to make delicious high protein food, FAST.
You're here because you already know a vegan diet is healthier than any other diet that exists. Research shows there's been a 600% increase in the number of people who have made the switch to a vegan diet.
With the growing number of plant-based enthusiasts constantly on the rise, there has never been a better time to eliminate meat and dairy from your diet.
If you’ve spent any time at all on social media, you’d probably think a good portion of the world was vegan.
And why not? With over 90 million #vegan posts on Instagram alone, it's easy to say why Plant-based foods are one of the hottest trends in the food industry right now.
Do you want to lose weight, manage your diabetes, lower cholesterol, lower your blood pressure and feel full of energy? This book will show you why it is important to lower sugars in your diet and teach you exactly how you can achieve this. You will learn to identify the pitfalls in modern foods and how to go on and apply this to your everyday life.
Do you want to feel good
and have more energy?
Eating a wide variety of nourishing foods provides
the energy and nutrients you need every day to
stay healthy. Plan what you eat using these tips.
Global Medical Cures™ | Pocket Guide to Maintaining Healthy Weight
DISCLAIMER-
Global Medical Cures™ does not offer any medical advice, diagnosis, treatment or recommendations. Only your healthcare provider/physician can offer you information and recommendations for you to decide about your healthcare choices.
Change your food intake for a healthy lifestyle. Make necessary changes in your carbohydrate, protein and fat intake for living healthy and balance lifestyle
Many people are tired of sacrificing their favorite food and unable to find extra time for a workout. We all know how difficult it is to reduce weight by controlling food habits and exercises.
There are many such ways to involve yourself in different everyday activities, eat anything you want and still lose weight.
Visit the article given below to know about some smart ways to lose weight without sacrificing your lifestyle.
https://www.icliniq.com/articles/fitness/smart-ways-to-lose-weight
When using Metabo Pure to help flush out the pounds, it is helpful to have a healthy diet. This presentation depicts why this is important, and adds some advice as well!
Weight loss helpful tips
Weight loss should occur when you eat fewer calories than you use. Increasing physical
activity while limiting your calories will help with weight loss and weight maintenance.
Talk to your dietitian about your calorie needs to achieve your weight loss goals.
Healthy Eating tips for working women. These days women equally contribute towards income generation of a family.Due to long working hours and busy lifestyle women hardly find time to focus on their health.Busy Lifestyle,Long Working Hours,Unhealthy Eating Habits,Lack of Activity,Lifestyle Related Disorders are some the issues women face these days.
GENERAL HEALTHY EATING TIPS
•Eating breakfast is very healthy as it gives a much needed raise to the sluggish BMR.
•Avoid one bite meals as mid time snacks
•Include negative calorie foods
Include foods rich in antioxidants, phyto-chemicals
•Include energy boosting foods – flaxseeds, prunes, walnuts, almonds, alfalfa sprouts, sunflower, melon seeds
•Include high biological value protein – soybean, tofu, mushrooms, skim milk powder
Improve calcium, iron intake add sesame seeds, ragi flour, skim milk powder, soya flour to chapatti Atta
•Add oat bran, wheat bran to boost fiber intake
•Include wheat germ to boost vitamin E intake
(www.youndietplans.com)
Vegan Meal plan Recipes + Vegan Grocery ListAlam82
Want To Cook Ridiculously Tasty Vegan Recipes From Scratch But Have No Idea Where To Start?
There’s JUST ONE REASON you might be struggling as a Vegan and it has everything to do with your ability to make delicious high protein food, FAST.
You're here because you already know a vegan diet is healthier than any other diet that exists. Research shows there's been a 600% increase in the number of people who have made the switch to a vegan diet.
With the growing number of plant-based enthusiasts constantly on the rise, there has never been a better time to eliminate meat and dairy from your diet.
If you’ve spent any time at all on social media, you’d probably think a good portion of the world was vegan.
And why not? With over 90 million #vegan posts on Instagram alone, it's easy to say why Plant-based foods are one of the hottest trends in the food industry right now.
Do you want to lose weight, manage your diabetes, lower cholesterol, lower your blood pressure and feel full of energy? This book will show you why it is important to lower sugars in your diet and teach you exactly how you can achieve this. You will learn to identify the pitfalls in modern foods and how to go on and apply this to your everyday life.
Do you want to feel good
and have more energy?
Eating a wide variety of nourishing foods provides
the energy and nutrients you need every day to
stay healthy. Plan what you eat using these tips.
Global Medical Cures™ | Pocket Guide to Maintaining Healthy Weight
DISCLAIMER-
Global Medical Cures™ does not offer any medical advice, diagnosis, treatment or recommendations. Only your healthcare provider/physician can offer you information and recommendations for you to decide about your healthcare choices.
Change your food intake for a healthy lifestyle. Make necessary changes in your carbohydrate, protein and fat intake for living healthy and balance lifestyle
Many people are tired of sacrificing their favorite food and unable to find extra time for a workout. We all know how difficult it is to reduce weight by controlling food habits and exercises.
There are many such ways to involve yourself in different everyday activities, eat anything you want and still lose weight.
Visit the article given below to know about some smart ways to lose weight without sacrificing your lifestyle.
https://www.icliniq.com/articles/fitness/smart-ways-to-lose-weight
Guidance on psychological first aid, listen, connect, understand signposting - do's and don't's and importance of team / peer support. Source Health Education Scotland
With #coronavirus outbreak more people are social distancing / working from home. It is still important to look after your own health, eat well, hydrate well and move more
Corona virus and working from home.
Keep moving
Hydrate
nutrition
At home exercises.
Andrew Picken
BA Hons/ HND/ DIPHE Public Health MRSPA
Member of Royal Society For Public Health
B. Braun Medical Ltd - example H&W programme preview of activities first 6 months of 2020 - Sheffield HQ. Includes cycle event, massage clinics, financial wellbeing, carers support session and lots of exercise opportunities #WEARETEAMBB
Anti ulcer drugs and their Advance pharmacology ||
Anti-ulcer drugs are medications used to prevent and treat ulcers in the stomach and upper part of the small intestine (duodenal ulcers). These ulcers are often caused by an imbalance between stomach acid and the mucosal lining, which protects the stomach lining.
||Scope: Overview of various classes of anti-ulcer drugs, their mechanisms of action, indications, side effects, and clinical considerations.
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
These lecture slides, by Dr Sidra Arshad, offer a quick overview of physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar leads (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
HOT NEW PRODUCT! BIG SALES FAST SHIPPING NOW FROM CHINA!! EU KU DB BK substit...GL Anaacs
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Pulmonary Thromboembolism - etilogy, types, medical- Surgical and nursing man...VarunMahajani
Disruption of blood supply to lung alveoli due to blockage of one or more pulmonary blood vessels is called as Pulmonary thromboembolism. In this presentation we will discuss its causes, types and its management in depth.
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
Ozempic: Preoperative Management of Patients on GLP-1 Receptor Agonists Saeid Safari
Preoperative Management of Patients on GLP-1 Receptor Agonists like Ozempic and Semiglutide
ASA GUIDELINE
NYSORA Guideline
2 Case Reports of Gastric Ultrasound
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
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Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
micro teaching on communication m.sc nursing.pdfAnurag Sharma
Microteaching is a unique model of practice teaching. It is a viable instrument for the. desired change in the teaching behavior or the behavior potential which, in specified types of real. classroom situations, tends to facilitate the achievement of specified types of objectives.
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healthy eating for work resource pack final
1. Healthy Eating For Work
This guide is designed to provide you with information, tips and recipes on
healthy eating in your workplace.
You will find:
• ideas for tasty and healthy breakfasts, lunch boxes and snacks that
can easily be prepared at home or in your workplace
• top tips for healthier food choices if you are buying ready made
• quick and easy to follow handy portion sizes
• traffic light system to food labelling
• website links to organisations where you can find out more
By making simple changes to your food choices that will fit around your
lifestyle, these resources will help you to maintain a healthy and balanced
diet.
Take the One You - How are you? 10 minute online self-assessment quiz
which can help you to consider changes to fit your life and make you feel
good. https://www.nhs.uk/oneyou/how-are-you-quiz/
So how can I make sure that my overall eating is balanced and includes
lots of those things that can do me good?
An easy way of thinking about this balance is to think about the food on the
plate, as shown in the Eatwell Guide included in this pack.
• Most of the plate should be vegetables, fruits and wholegrain foods
• Add a moderate amount of protein rich food (beans, pulses, fish, eggs
and meat)
• Add a small amount of dairy (or dairy alternatives) and a very small
amount of healthy oil
2.
3. The Eatwell Guide – how to achieve a healthy, balanced diet
This resource is designed for consumers who want to find out more about healthy eating.
Resource made October 2016. Next review due October 2019.
For more information on the sources used in this text, please contact postbox@nutrition.org.uk
Food group Key message How much should I eat? Some examples of what foods are included? Tips for healthier choices
Fruit and
vegetables
“Eat at least 5 portions of
a variety of fruit and
vegetables every day”.
5 A DAY:
⁻ One portion = 80g
⁻ One portion of dried fruit = 30g
⁻ One portion of 100% unsweetened
fruit juice/smoothie = limit to
combined total of per day150ml
All fruit and vegetables, including fresh, dried, frozen,
canned and juiced varieties.
Dried and juiced varieties can each only count as a
maximum of 1 of your 5 A DAY.
Potatoes are not part of this group. They are included in
the starchy carbohydrates group.
- Eat a variety of lots of different types of fruit and vegetables.
- Add a banana to your breakfast cereal for extra sweetness.
- Try having fruit as a morning snack, and vegetable sticks like carrot,
cucumber or celery as an afternoon snack with some low fat hummus.
- Add grated carrot or courgette to your pasta sauces like bolognaise.
Potatoes, bread,
rice, pasta
and other
starchy
carbohydrates
“Choose wholegrain or
higher fibre versions with
less added fat, salt and
sugar”.
We should base our meals on starchy
carbohydrates.
This group should make up just over a
of the food we eat.third
Potatoes, bread, rice, breakfast cereals, oats, pasta,
noodles, maize, cornmeal, couscous, bulgur, polenta,
millet, spelt, wheat, pearl barley, yams and plantains.
- Choose wholegrain varieties. They contain more fibre and other nutrients
(e.g. wholemeal bread, whole wheat pasta or brown rice).
- Leave the skins on potatoes for extra fibre.
- Don’t add too much fat to these foods (like butter, mayonnaise or
creamy sauces), as this adds lots of extra calories.
Dairy and dairy
alternatives
“Choose lower fat and
lower sugar options”.
We should try and have some milk and
dairy foods (or dairy alternatives) in
our diet each day.
Milk, cheese, yogurt, fromage frais, quark, cream cheese,
dairy calcium-fortified alternatives to these foods, such
as soya drinks and soya yogurts.
Note: Butters, creams and dairy ice-creams are not
included in this group as they are high in saturated fat.
- Use food labels to help choose lower fat and sugar versions, such as semi
skimmed milk or 1% fat milk, low fat yogurt and reduced fat cheese.
- Use less of standard versions, e.g. choose a strong flavoured cheese to
make a sauce like mature cheddar, so you can use less.
- Choose unsweetened, calcium-fortified dairy alternatives.
Beans, pulses, fish,
eggs, meat and other
proteins
“Eat more beans and
pulses. Have 2 portions of
sustainably sourced fish per
week, one of which is oily.
Eat less red and processed
meat”.
Eating some foods from this group each
is important.day
High consumers of red or processed
meat per day (90g or over) should try
to cut down (no more than 70g).
Meat and poultry, white fish, oily fish, shellfish, nuts,
eggs, beans and other pulses, and vegetarian meat
alternatives such as tofu or mycoprotein.
-Choose lean cuts of meat and mince, and remove any visible fat on meat
or skin on chicken to lower our saturated fat intake.
- Grill, bake or poach meat and fish rather than frying, and try to avoid
fish in batter, breadcrumbs or pastry, as they can be high in fat and salt.
- Pulses (lentils, chickpeas, beans) are good alternatives to meat as they’re
low in fat, and high in fibre. Why not use in curries, stews or soups.
Oils and spreads “Choose unsaturated oils
and spreads and eat in
small amounts”.
Unsaturated fats provide essential
fatty acids and fat soluble vitamins - so
they’re an important part of your diet.
But, consumption should still be limited
.as they are high in calories
Unsaturated oils (vegetable oil, rapeseed oil, olive oil and
sunflower oil); soft spreads made from unsaturated oils.
Note: Butter is high in saturated fat and is not included
in this group.
- Try to replace saturated fats with small amounts of unsaturated fats,
which could help to reduce the risk of heart disease, e.g. rapeseed oil
instead of coconut oil or butter.
- Remember, all types of fat are high in calories, so we should use these in
small amounts to help maintain a healthy weight.
Foods to eat less often
and in small amounts
This group is not needed as
part of a healthy, balanced
diet.
If you do choose to include these foods
in your diet, they should be consumed
and ininfrequently small amounts.
The majority are consuming too much
saturated fat, sugars and salt
Foods/drinks high in saturated fat, salt and sugar -
Chocolate and sweets, cakes and biscuits, puddings and
pastries, jams, table sugar, syrups and honey, savoury
snacks like crisps and pretzels, rich sauces and gravies,
butter and ghee, cream and ice-cream, mayonnaise, fried
foods and sugar-containing soft drinks.
- Rather than spreading butter, jam, marmalade or honey on your toast,
try a scrape of low-fat spread or sliced banana instead.
- Go for wholemeal fruit scones, fruit loaf or oatcakes instead of
croissants, pastries, biscuits or cakes.
- If you like fizzy drinks why not try diluting a small amount fruit juice
with sparkling water and choose diet versions where possible.
4. Portion Sizes
For healthy adults the types of different food and drinks we need may vary
from person to person.
The portion sizes below are a guide for healthy adults. If you’re very active
you may need more, if you’re trying to lose weight you may need smaller
portions.
If you’re measuring portion sizes with your hands then this will vary
depending on the size of your hands - generally bigger people will
automatically get bigger portions and smaller people will get smaller portions.
So let’s look at getting portion size right for you!
Your hand size is a useful tool to help you measure portion sizes:
See the ‘Find your balance’ guide on the next page for more details of how
many portions of each food group you should eat each day
You need a
very small
amount of
unsaturated
fat per day.
The size of 2
thumb tips is
all you need
A dairy portion is a
piece of cheese the size
of two thumbs together,
a small pot of yoghurt or
a medium glass of milk
or non-dairy alternative
Dairy:
5. LABELLING
F O O D
THERE’S LOTS OF INFORMATION AND GUIDANCE TO BE FOUND ON FOOD
LABELLING BUT MAKING SENSE OF IT ALL MIGHT NOT BE QUITE THAT EASY.
if there’s no colour coding label - you can still use the back of pack information to help you make
healthy choices. Why not cut out and keep the traffic label guide and take it along when you do
your shopping. Then you can work it out for yourself.
DON’T
PANIC
Typical values 100g Each pack (typically % RI* for an
contains 400g) contains RI* average adult
Energy 463kJ 1853kJ 8400kJ
110kcal 442kcal 22% 2000kcal
Fat 4.2g 16.8g 24% 70g
of which saturates 5.4g 21.6g 108% 20g
0.3g
Carbohydrates 13.3g 53.2g
of which sugars 1.7g 6.8g 8% 90g
Fibre 1.5g 6.0g
Protein 4.1g 16.4g
Salt 0.4g 1.8g 30% 6g
This pack contains 1 serving
*Reference intake of an average adult (8400kJ/2000kcal)
Nutrition
HERE’S AN EXAMPLE OF HOW IT WORKS.
SATURATES
SUGARS
SALTFAT
1
each pack contains:
% of an adult’s reference intake.
Typical values per 100g: Energy 463kJ/110kcal
SERVING
ENERGY
463kJ 16.8g 7.2g 0.2g 1.8g
110kcal
FAT SATURATES SUGARS SALT
6% 24% 36% 8% 30%
HIGHMED LOW HIGH
Some manufacturers use traffic light labelling to help you see
at a glance what’s healthy and what’s not. It’s usually found
on the front of packaging and will look something like this.
FAT SATURATES
(TOTAL)
SUGARS SALT
HIGH MORE THAN
17.5g per 100g
MORE THAN
5g per 100g
MORE THAN
22.5g per 100g
MORE THAN
1.5g per 100g
MEDIUM BETWEEN 3.1g
and 17.5g per 100g
BETWEEN 1.6g
and 5g per 100g
BETWEEN 5.1g
and 22.5g per 100g
BETWEEN 0.31g
and 1.5g per 100g
LOW 3g OR LESS
per 100g
1.5g OR LESS
per 100g
5g OR LESS
per 100g
0.3g OR LESS
per 100g
THE TRAFFIC LIGHT SYSTEM IS BASED ON THE FOLLOWING UK GOVERNMENT RECOMMENDED GUIDELINES.
ONLY EAT
OCCASIONALLY
OK MOST
OF THE TIME
THE HEALTHY
CHOICE
CUTMEOUTANDTAKEMESHOPPING
Make sure you’re comparing
the values per 100g/ml
not the values per portion/slice figures.
7. *any sugars added to food or drinks, or found naturally in honey, syrups and unsweetened fruit
This resource is designed for consumers who want to find out more about healthy eating. Last reviewed November 2016. Next review due November 2019.
What counts?
Chocolate
Sweets
Cakes and biscuits
Puddings and pastries
Jams, table sugar, syrups and honey
Savoury snacks like crisps and pretzels
Rich sauces and gravies
Butter and ghee
Cream and ice-cream
Mayonnaise
Fried foods including fried chips
Sugar-containing soft drinks
Foods high in saturated fat, salt and sugar
These foods are not needed as part of a healthy, balanced diet.
If these foods are chosen to be included in the diet, they should only be
eaten infrequently and in small amounts.
Most people in the UK eat too much saturated fat salt and sugar, and
need to cut down.
Top tips: How do I make healthier choices?
Too much saturated fat can…
Too much salt can...
Too much sugar can…
… raise blood cholesterol levels and increase risk
of heart disease and stroke.
…cause you to eat too many calories, increasing
risk of weight gain, plus increase the risk of tooth
decay.
…raise your blood pressure, and increase risk of
developing heart disease or having a stroke.
Look at food labels – they can help you
choose foods that are in saturatedlower
fat, salt and sugar, and avoid those that
are !high
Swap cooking with butter or coconut
/palm oil, for rapeseed or olive oil
Swap honey for mashed banana
and a sprinkle of cinnamon in porridge
Swap cakes and pastries for
fruit loaf/scones or even some fruit
To add flavour to your meals, try
to replace salt with pepper, herbs
and spices
Swap high fat savoury snacks for oatcakes
or crackers/melba toast with some
cottage cheese or hummus
SALT no more than each day6g
SAT FAT no more than each day20g
FREE SUGARS* no more than each day30g
SALT no more than each day6g
SAT FAT no more than each day30g
FREE SUGARS* no more than each day30g
Recommendations for adults:
8. Making your own breakfast, lunch and snacks
You can have more control of what and how much you eat and can save
yourself money if you plan ahead and bring food in to work with you.
Make your fridge, freezer and microwave your friends. Prepare large batches
of healthy lunch foods when you have the time and split into portions (don’t
forget the portion control advice) and store in the fridge and/ or freezer until
needed. Make use of workplace fridges and microwaves to keep food fresh
and to heat it up. See the recipes in this pack for ideas.
Breakfast at work
If you can’t face breakfast when you get up, try preparing one of the breakfast
recipes in this pack to have at your first break time at work. Having breakfast,
particularly one which includes protein, may help you to stave off hunger and
reduce snacking on less healthy foods. It is also a great opportunity to get at
least one of your 5 a day. Check out the Have Breakfast Challenge sheet in
this pack and our breakfast recipes for ideas.
Lunch time options
Make your own healthy soups, salads and sandwiches from the recipes in
this pack, or take in leftovers from yesterday's healthy dinner which will
save you time and money.
Snacks at work
Depending on what you choose, snacks can form part of a healthy diet. They
can also stop you overeating at lunch and other meal times by ensuring you
don’t get too hungry throughout the day.
Instead of reaching for high fat, salt and sugar snacks, why not try some of
the Super Snacks suggestions in this pack. If you're buying packaged
snacks, choose those products with more greens and ambers on the traffic
light label and keep an eye on the calories (see the Food Labelling sheet in
this pack for an explanation of how the Traffic Light System works).
Drinks at work
In the UK, it is recommended that we have 6-8 drinks every day, in addition to
any water provided by food. Drinking plenty of fluid prevents headaches,
fatigue and dizziness from dehydration. The following are all healthier drink
options:
• water (this is the best option for a regular drink)
• lower fat milks
• unsweetened beverages (e.g. tea, coffee, sugar-free drinks)
10. Top tips for buying healthier lunch options
If you don’t have the time, storage space or inclination to make your own
lunches and snacks for work, follow our top tips for buying ready-made healthy
lunches while you are out and about.
Salad tips:
• avoid salads prepared with mayonnaise or covered in oily dressings –
examples include coleslaw, potato salads and some pasta salads
• check the calories and the fat, sugar and salt on the nutrition label of pre-
packed salads. See the Food Labelling guidance in this pack.
• Choose salads with dressings sold separately so you can control how
much you eat
Sandwich tips:
• choose brown, wholemeal or higher-fibre breads
• check the calories and the fat, sugar and salt on the nutrition label of pre-
packed sandwiches. See the Food Labelling guidance in this pack.
• you may not need butter, spread or mayonnaise if your choice of sandwich
filling is moist
• bulk up your sandwich with vegetables, like tomatoes, lettuce and
cucumber
• healthier sandwich fillings include turkey, chicken, tuna, seafood (such as
prawn and crayfish), avocado, reduced-fat hummus and hard-boiled egg
(without the mayonnaise)
• lower-fat cheeses include quark, cottage cheese, mozzarella (especially
reduced fat), feta, lower-fat soft/cream cheese and reduced-fat cheddar
• with sandwich meal deals, choose water and fruit or yoghurt if they're
available, rather than sugary drinks and crisps
Hot food tips:
• healthier fillings for baked potatoes include baked beans, cottage cheese,
tuna and sweetcorn, vegetarian chilli con carne and ratatouille – avoid
adding butter, which is high in fat and calories, and be wary of ready-
mixed fillings, which can be high in fat and salt
• with pasta, opt for tomato or vegetable-based sauces, which count
towards your 5 A Day and are lower in calories and fat than cheese- and
cream-based sauces, and avoid adding cheese to your pasta
• go for soups with chunky vegetables – have it with a wholemeal bread roll
to make it a filling meal
Sources: www.nhs.uk/live-wy-eating-out-tips/ell/eat-well/health
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/cheese/the-good-the-bad-and-the-ugly
11. Super Snacks
Here are some healthy snack ideas based on the four main food groups in
the Eatwell Guide:
Fruit and vegetables
• Banana
• Grapes
• Mixed fruit salad
• Vegetable sticks (served with reduced fat houmous or low fat cream cheese)
Potatoes, bread, rice, pasta or other starchy carbohydrates
• Rice cakes (served with a no added sugar/no added salt peanut butter)
• Wholemeal toast or pitta (served with banana slices)
• Multi-seed flat bread (served with mashed avocado or guacamole or a
dip/spread made with oily fish)
• Plain popcorn (with a sprinkle of chilli powder or cinnamon)
Dairy or dairy alternatives
• Small plain unsweetened low-fat yogurt (topped with fruit, nuts and seeds)
• Reduced fat cheese cubes (served with cherry tomatoes)
• Reduced fat cream cheese (served with wholegrain breadsticks)
• Low fat milk – semi or skimmed (blended with a banana and pinch of
cinnamon)
Beans, pulses, fish, eggs, meat and other proteins
• Hard-boiled egg
• Baked chickpeas
• Small handful of nuts and seeds
• Houmous (served with wholemeal pitta)
• A dip/spread made with oily fish like sardines or mackerel
100 kcal snack examples
• A large banana
• Small piece of reduced fat cheddar cheese (about 25g) and cherry tomatoes
150 kcal snack examples
• A small low fat plain yogurt, orange segments
and a sprinkling of sunflower seeds
• Carrot sticks and two tablespoons of low fat houmous
200 kcal snack examples
• Slice of wholemeal bread or toast, low fat spread and no added sugar or salt
peanut butter
• Small handful of unsalted mixed nuts
12. Healthy diet and lifestyle tips for
SHIFT WORKERS
First thing's first - what should a healthy balanced diet look like?
Wholegrain or high fibre
starchy foods (e.g. pasta, rice,
bread, potatoes with skins)
Fruit and vegetables
- a wide variety
6-8 drinks each
day (water is best)
Some lower fat, lower
sugar dairy foods (e.g.
plain milk and plain yogurt)
Some good sources of protein
(e.g. beans, lentils, fish, lean
meat, eggs, nuts, seeds)
A good diet can help lower your risk of developing heart disease, type 2
diabetes and some cancers, and help the way you look and the way you feel!
BEFORE your shift DURING your shift
AFTER your shift
When buying foods, use traffic light labels. Go for mainly greens and limit reds
Getting enough good quality sleep during the daytime can be challenging, but is really important for
your overall health and well-being.
What should I eat?
Try to avoid having large, heavy meals as this can make you feel
drowsy. If it is hard to purchase a healthy meal on shift, try to take
your own! Filling options which you can prepare at work that will
provide lots of nutrients include:
Eat breakfast so you won’t wake up from hunger - keep meals light. Eating late at night, especially high fat/high calorie
meals, may cause indigestion which can disrupt sleep.
Avoid drinking alcohol - people sometimes drink alcohol before going to bed to calm them, but it actually disturbs sleep.
Relax - get into a relaxing bedtime routine that promotes good sleep, like having a warm shower/bath, reading a book,
doing some light stretching (like yoga) and avoiding screen time - so no TV, phone, laptops and tablets before sleeping.
Before you go to sleep...
What should I eat?
There are some healthy, filling options you can eat at home
(or take to work and re-heat) that will provide lots of
nutrients. Making extra, or preparing some of these meals in
advance, to eat when you finish your shift, could be a good,
time-saving option too! Why not try:
Porridge with low fat milk, nuts, seeds and dried fruit
Bean and vegetable chilli with brown rice
Bagel with chicken, low fat mayonnaise and salad
Wholewheat pasta with canned fish, tomato and spinach
Noodles with stir-fry veg and tofu
Meat/vegetable and chickpea curry with chapatti
Wholegrain lower sugar cereal with fruit (like a banana)
Jacket potato (with skin), baked beans, low-fat cheddar and
salad or canned tuna and sweetcorn
Low-fat ready meals that have some carbohydrates (rice,
noodles or pasta), protein (chicken, beans, prawns or fish),
add some veg (can be microwave pack) and/or a side salad.
Sandwiches with wholemeal bread, rolls or pitta, protein such
as chicken, egg or tuna, and salad. If you want to add mayo
or sauce, you can find low fat versions!
Soups - good choices have lots of veg and beans and make
sure the salt content isn’t too high. Why not add a wholegrain
roll or pitta too!
Fruit and/or low-fat yogurt for dessert or keep for a snack
Do you eat lots of processed meat (e.g. sausages,
burgers)? Why not swap to less fatty meats like chicken,
turkey or lean beef, or some bean alternatives like falafel.
13. top tips for...
Energy boosts
Caffeine lovers
Relying on caffeine to stay awake?
Too much caffeine can increase anxiety, stop you from sleeping after your shift and may lead to heart
problems over time.
How much caffeine are you having in one day (average measures)?
tea
75mg
coffee
100mg
cola
40mg
energy drink (250ml)
80mg
NOTE: If you are pregnant, your daily limit of caffeine is 200mg.
2 mugs of tea
2 mugs of coffee
1 large energy drink can (500ml)
Recommended limit of caffeine for adults in 24 hours = 400 mg
If you have 150mg
+ 200mg
+ 160mg
= you will have gone over the recommended
limit of caffeine for adults in a 24 hour period
You should also try avoiding having more than 200mg in one sitting
During your night shift, do you often find yourself grabbing sugary foods and drinks like chocolate and
biscuits to try and give yourself a quick energy boost?
It's a better idea to choose fibre-rich foods, as they release energy more slowly. Why not try these
fibre-providing snacks:
Although you may reach for energy drinks to help you stay awake and alert during night shifts, be careful
about having too many.
Fruit Vegetable sticks Unsalted nuts
Rye crispbread
with nut butter
Wholemeal pitta
with houmous
Lower sugar cereal bar
Many energy drinks contain lots of added sugars which are linked to tooth decay and weight gain.
Drinking just 1 large (500 ml) can of an energy drink can easily take you over the amount of sugar you should
be having in a day, so do limit your intake and try to choose ‘diet’ versions.
REMEMBER: Energy drinks contain caffeine, and having more than 1 small
can of energy drink close to bedtime can affect sleep in some people.
Eat regularly - to help with energy levels, try to have 3 balanced main meals in each 24 hour period,
instead of eating very little throughout the day and then a big meal at the end of your shift! Sit down,
relax and let your food digest.
Stay active - during breaks or time at home, try to do some regular exercise (even if it's just light -
walking up and down stairs). Physical activity can improve quality of sleep and reduce stress as well!
Keep hydrated - don't forget to drink (water is best) to prevent dehydration! Dehydration may make you
feel tired and possibly lightheaded. Carrying a re-usable water bottle with you can help remind you to
keep hydrated.
Hydration can also affect your sleep - drinking too little can cause you to wake during your sleep feeling
thirsty; drink too much, and you might wake needing the toilet! Try your best to balance your fluid intake.
A healthier lifestyle
NOTE: Try not to drink any caffeine 4 hours before sleep.
In addition to a healthy diet - you should also remember to...
Energy drinks
Find yourself grabbing these often?
14. Eating at Work - Top Tips
This pack is full of tips and recipes to help you eat healthy food at work, but
how and where you eat it is also important. These are our top tips.
Don’t eat while distracted
What happens while you’re eating can be as important as what you eat. A
study mentioned in British Heart Foundation’s ‘Heart Matters’ online
magazine suggests that distractions while eating mean we are more mindless
about what we consume so the food we eat doesn’t fill us up. We are
therefore more likely to continue eating, and also eat more later on. Remove
distractions such as phones and computers and just focus on eating.
Fix your meal times
Pin food to certain times. Plan what you’re going to eat and what time you’ll
have it, then stick to it: have breakfast and don’t eat again until lunchtime,
even if you feel hungry at 11 o’clock. Then pin food to certain places: the
office table, a café, the common room. That way, food gets put back where it
belongs rather than filling up all the nooks and crannies of our lives.
Manage your environment
Don’t keep food in the car, put healthy foods at eye level in the fridge, try not
to have unhealthy foods in the house/office and avoid restaurants and shops
that don’t serve any healthy options. If you work somewhere where people
bring cakes and biscuits into every meeting, say you don’t want that and
suggest healthier habits for the workplace.
Move more
Sitting still and eating too much are a particularly bad combination for weight
gain. Try and spend most of your break times moving, even if you just walk
to a different part of the office or building. Weather and venue permitting, try
to go outside. Exercise can reduce your risk of major illnesses, such as heart
disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk
of early death by up to 30%.
Find different ways to treat yourself
Often, a problematic relationship with food comes from years of failed dieting.
It can make food more of a preoccupation – it starts to fill our lives. If you use
food to deal with difficult emotions, it can help to find a replacement. Come up
with non-food rewards to celebrate a good day or achievement or for
surviving a particularly difficult meeting.
Sources:
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/weight/food-decision-making
https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
15. Where to find out more
www.bda.uk.com/foodfacts/home
Food Fact Sheets written by dietitians to help you keep your body fit and
healthy
www.choosetolivebetter.com
Helps you check if you are overweight or obese and provides top tips on how
you can make healthier choices in life.
www.derbyshire.gov.uk/heartofderbyshire
Go to the ‘Portion Control’ page for lots of great fact sheets including calories
in drinks, sweet and savoury food swaps, fat and sugar in foods and what 100
calories actually looks like.
www.nhs.uk/change4life
Fun ideas to help your family eat more healthily including games, quizzes,
activities and recipes
www.nhs.uk/live-well/eat-well
Lots of advice including getting your 5 a day, eating a healthy vegetarian or
vegan diet and eating healthily on a budget.
www.nhs.uk/oneyou/
One You is aimed at adults and contains advice on healthy eating
including recipes, an alcohol checker to monitor alcohol consumption, and
tips for encouraging physical activity, plus the ‘How are you’ quiz
mentioned at the start of this pack.
www.nutrition.org.uk
Find your balance (advice on portion sizes), tips for a healthy heart, healthy
eating during pregnancy, 7 day meal plan and more.
www.safefood.eu/Healthy-Eating
Healthy eating advice and lots of great recipes for healthy breakfasts, lunches
and snacks