Transcript No Slide Title - Campaign for Learning

A financially fit lunch
Aim of activity
To explain the cost and calorie savings of taking your own lunch to work
Live Long & Prosper theme
Healthy living
Skills for Life covered
Numeracy
Learning outcomes
By the end of the session, participants will be able to:
Calculate the difference in terms of money and health of bringing a packed
lunch instead of buying it
Think about healthier alternatives for packed lunches
Resources required
Shop Lunch handout
Homemade Lunchbox handout
Nutrition fact sheet
Lunch ideas handout
Introduction: Health warning…and health benefits (10 minutes)
Go though the learning outcomes of the session with the group.
Let people know that if they plan to make big changes to their diet they must
consult a doctor first.
Give information on the benefits of eating healthily. Use the Nutrition Fact
sheet as a starting point. Ask if anyone else has any information they can add.
Main Content: Healthy Eating (10 minutes)
Using the ‘Shop Lunch’ and ‘Homemade Lunchbox’ handouts work out the
cost of each lunch. Then work out the potential savings of bringing lunch from
home over the course of a month (remember this would only be for the
working week – usually 5 days).
Discuss the differences in ingredients, fat and calorie contents of each lunch.
If you would like to extend the workshop you could use the ‘Lunch Ideas’
handout as a starting point for a discussion on what people could pack for
their lunch.
A financially fit lunch
Conclusion/Review (5 minutes)
Close the session by encouraging colleagues to bring lunch from home for a
week. You may wish to ask people to think about what they could do with the
savings. You could offer an prize for the most financially fit lunch.
Where to go for further information
For general information on healthy eating:
www.food.gov.uk
www.eatwell.gov.uk
For lunch box and healthy eating ideas:
www.bbc.co.uk/dna/h2g2/A846678
www.tesco.com/lunchbox
www.somerfield.co.uk/foodanddrink/recipes/recipesearch/index.asp
The Adult Core Curriculum has information on numeracy and literacy:
http://excellence.qia.org.uk/sflcurriculum
www.dcsf.gov.uk/curriculum_numeracycurriculum_numeracy
www.dcsf.gov.uk/curriculum_literacy
The BBC Skillswise website can help with calculations:
www.bbc.co.uk/skillswise/numbers/wholenumbers
For advice on addressing literacy and numeracy issues in the workplace:
www.traintogain.gov.uk - find out about Government support for training, or
to arrange a visit from a skills broker
For more information on Skill for Life for individuals:
http://geton.direct.gov.uk
www.move-on.org.uk
A financially fit lunch
Nutrition
Fact sheet
Healthy eating is about getting a balance of all the main food groups:
Starchy foods – Starchy foods such as bread, cereals, rice, pasta and potatoes
are a good source of energy and the main source of a range of nutrients in our
diet. As well as starch, they contain fibre, which helps the digestive system
work, helping prevent problems like constipation. They also contain nutrients
such as calcium, iron and B vitamins. Try to choose wholegrain varieties when
you can.
Fruit and vegetables – Fruit and vegetables are a good source of vitamins and
minerals. Evidence suggests that people who eat lots of fruit and vegetables
are less likely to develop chronic diseases such as coronary heart disease and
some cancers. It is recommended that we eat (a variety of) five portions every
day. This may help lower the risk of heart disease, cancer and other health
problems.
Meat, fish and alternative sources of protein - The body needs protein to grow
and for body tissues to repair themselves. Proteins also provide B vitamins,
which help release the energy from food so it is available for the body to use.
Everyone should be trying to eat at least two portions of fish a week, (one of
which should be oily). Eating oily fish may help protect against heart disease.
Milk and dairy – These products provide protein, and are a source of vitamins
A, B12, and D, as well as an important source of calcium . Calcium is needed
for healthy bones and teeth.
A financially fit lunch
Nutrition
Fact sheet
continued
Healthy eating also means that you should watch how much fat, sugar and salt
you eat.
Fats – We need to eat some fat for good health as it help us absorb some vitamins, gives us
energy and is a source of essential fatty acids. There are three main types of fat – saturated
fats, trans fats and unsaturated fats. As well as trying to eat less fat overall, it is advised that
we cut down on saturated fats and trans fats, which can increase the amount of cholesterol in
the blood. These should be replaced with unsaturated fats, which can be healthier as some
reduce cholesterol in the body. They can also provide us with essential fatty acids including
Omega 3, which are found in oily fish. As a guide when you are looking at labels:
For total fat:
High is more than 20g fat per 100g
Low is less than 3g fat per 100g
For saturated fat:
High fat content is more than 5g saturates per 100g
Low fat content is 1.5g saturates or less per 100g.
Sugar – Sugar occurs naturally in foods such as fruits and milk and these types of sugars are
fine to eat. It is added sugars that we should cut down on. Sugar is added to many types of
food including drinks and sweets. Sugars may sometimes be labelled as sucrose, glucose,
fructose, maltose, hydrolysed starch and invert sugar, corn syrup and honey. As a guide when
you are looking at labels, find the ‘Carbohydrates (of which sugars) label:
High sugar content is more than 15g sugars per 100g
Low sugar content is 5g sugars or less per 100g.
If the label only gives a total figure for ‘Carbohydrates’ and not for ‘Carbohydrates (of which
sugars)’ you may need to look at the ingredient list to see if there are added sugars.
Salt – Salt helps to maintain fluid in your blood cells and transmit electrical impulses between
your brain, nerves and muscles, but as a population we are eating too much of it. Too much
salt can raise blood pressure, which can lead to heart disease and stroke. As a guide when
you are looking at labels:
High salt content is more than 1.5g salt per 100g (or 0.6g
sodium per 100g)
Low salt content is 0.3g salt or less per 100g (or 0.1g sodium
per 100g).
N.B. The amount you eat of a particular food affects how much fat you will get from it.
A financially fit lunch
Melon, avocado and chicken salad
£1.15 per portion
Calories per portion*: 300Kcals
Fat content per portion*: 21g
Cost per portion*: £1.15
Water from the tap
Free (water rates!)
0 Kcal per pack
0 grams sugar per 100 ml
0 grams saturated fat per 100 ml
0 grams salt per 100 ml
Homemade vegetable crisps
Calories per portion*: 70Kcals
Fat content per portion*: 5g
Cost per portion*: 30p
Homemade
Lunchbox
Banana
Calories per portion*: 90Kcals
Fat content per portion*: 0.3g
Cost per portion*: 20p (if bought in a
bunch)
Plain yoghurt with strawberries
Calories per portion*: 123Kcals
Fat content per portion*: 1.2g
Cost per portion*: 50p
*Cost, calorie and fat information is given as a guide only.
A financially fit lunch
starchy foods
pitta bread
bagel
rice
cous cous
chappati
noodles
wraps
milk & dairy
cheese
fromage frais
paneer
yoghurt
Lunch
Ideas
meat, fish &
alternatives
tuna
chicken
lentils
sardines
quinoa
tofu
fruit & vegetables
guacamole
banana
carrot sticks
lettuce
raisins
blueberry
smoothie
cauliflower curry
A financially fit lunch
Shop
Lunch
Shop bought chicken and bacon
sandwich
Calories per portion*: 547Kcals
Fat content per portion*: 26g
Cost per portion*: £3.10
Cheese and onion crisps
Calories per portion*:
131Kcals
Fat content per portion*: 8g
Cost per portion*: 35p
Can of fizzy drink
Calories per portion*:
139Kcals
Fat content per portion*:
0g
Cost per portion*: 50p
Banana
Calories per portion*: 90Kcals
Fat content per portion*: 0.3g
Cost per portion*: 50p each
banana
Strawberry yoghurt
Calories per portion*:
125Kcals
Fat content per portion*: 0.2g
Cost per portion*: 70p
*Cost, calorie and fat information is given as as a guide only.
*Cost, calorie and fat information is given as a guide only.