Healthy eating on the go Thanks for coming. Today’s presentation is all about ‘Healthy eating on the go’ - giving you practical suggestions for how to choose healthier options when you are eating out at food outlets, service stations and catered events. We’ll also cover ways to store food when you’re out on the road. (Click to next slide)

Overview How to eat healthy on the go Fast food outlets Service stations Catered events Sugar content in drinks Food storage and safety Top 5 tips to ‘take away’ In particular, we’ll be talking about: How to eat healthy on the go At fast food outlets At service stations At catered events Sugar content in common drinks Food storage and safety 5 top ‘take away’ or take home messages (Click to next slide)

Eat healthy on the go Plan ahead Pack healthy snacks Take your water bottle Look for healthy options Read the menu – aim for: Meals 1200-2300kJ Snacks 400-800kJ Selecting healthier food and drink choices while working ‘on the go’ can often be a challenge. It’s getting easier though to find more convenient and healthy alternatives to fried foods at fast food and takeaway outlets. Food outlets must now display kilojoule (energy) content of foods on their menu boards. This is great because it makes it easier for you to make an informed meal or snack choice. Some great ways for you to eat healthy when you’re on the go include: Plan ahead: think about your day and where you’ll be at meal times, this can help you achieve some consistency and avoid impulsive purchases Pack healthy snacks: just a few staples in your pack can help maintain energy on a long shift, e.g. tin of tuna, tin of baked beans, mixed raw nuts, fresh/dried fruit, wholegrain or rice crackers, bottle of water Take your water bottle: simply fill and chill for lasting hydration without all the calories of sugar sweetened drinks Look for healthy options available: we’ll go through some of these on the menus for common food outlets on the next few slides Read the menu and know your kilojoules: a good guide is to aim for 1200-2300kJ per meal, and 400-800kJ per snack. (Click to next slide)

Fast food outlets Choose smaller portions Say ‘no thanks’ to upsizing Limit sauces and creamy dressings Swap fries for more vegetables Eat slowly, stop when you’ve had enough Look for a lower kJ meal Drink water When dining at fast food outlets, help save on the kilojoules, and limit weight gain: Choose smaller portions Say “no thanks” to upsizing, It’s not value for money. Limit sauces and creamy dressings. Ask for them on the side and only use a little bit. Swap the fries/hot chips for more steamed or grilled veg. Eat slowly and stop when you have had enough Look for a lower kilojoule meal (remember aim for 1200-2300kJ per meal) Drink water instead of flavoured water, sugary soft drink, or energy drinks **Hand out – Get Healthy at Work Healthy Eating on the Go factsheet** (Click to next slide)

Service stations Find a healthy snack e.g. Skim coffee Cheese & cracker mix Yoghurt Plain popcorn Replace the fatty meat pie with a chicken and salad or egg and salad sandwich Grab a bag of mixed nuts instead of mixed lollies At service stations, try to: Look for healthy snacks Choose a fresh sandwich over a fatty meat pie and sauce Grab a bag of mixed nuts rather than a bag of mixed lollies (Click to next slide)

Catered events Avoid fried entrees Go for the fruit platter Ask for grilled, not battered Request healthy sandwiches or sushi Say ‘no thanks’ to baked items – cakes, muffins and slices Fill up on more salad and vegetables To help you out at catered events, we recommend you: Avoid fried entrees Go for the fruit platter Ask for grilled, not battered Request healthy sandwiches or sushi Say “no thanks” to baked items like cakes, muffins and slices Fill up on more salad and vegetables – fill half your plate with salad and vegetables to help limit the unhealthy options. (Click to next slide)

Drinks Avoid sugary drinks Choose water 1 in 3 Australians consume sugar-sweetened drinks on any given day Just 1 can of sugary drink a day can lead to 5kg weight gain in a year! Swap sugary drinks for water 1 in 3 Australians consume sugar-sweetened drinks on any given day Just one can of sugary drink a day can lead to 5kg weight gain in a year! *Reference: http://www.rethinksugarydrink.org.au/ (Click to next slide)

Food storage and safety Esky Chiller bag Ice bricks Aluminium drink bottle Freeze your water bottle Insulated meal bowl or thermos Portable fridges There are lots of options for keeping your packed meals, snacks, and water fresh, safe and chilled while you’re on the go. Why not invest in a good quality: Esky – choose from solid insulated container style, very sturdy, or opt for collapsible soft cooler bag style, fairly inexpensive from places like Big W Chiller bag – lightweight, transportable, some come with a shoulder strap, as well as different zipper parts and an arrangement of different compartments Ice bricks – they come in a range of sizes and colours, most are inexpensive and worth the purchase to keep your food cool and fresh Aluminium drink bottle – good for your hydration, reusable, and good for the environment! Freeze your water bottle – keeps food cold and gives you a refreshing drink as it melts across the day Insulated meal bowl or thermos for hot meals – invest in an insulated thermo bowl that keeps food hot or cold for extended periods (at least 2 hours), a range available on the internet from $15-40. Portable fridges – handy to plug into the car on long journeys, most starting around $50 (Click to next slide)

Top 5 tips Fresh not fried: Choose grilled, steamed, roasted, barbequed or baked meals, and swap a side of chips for salad or veggies Portion caution: Order smaller portions, share with a mate, or eat half and take the rest with you for later Check the kJ: Aim for 1200-2300kJ for meals and 400-800kJ for snacks Drink water: Pack a drink bottle, or purchase plain water, soda with lemon or sparkling Be prepared: Pack an esky or cooler bag with healthy meals and snacks To make it really easy for you to when eating on the go, follow The top 5 Eating On The Go Tips: Fresh not fried: fried food is laden with kilojoules, unhealthy fats, and often loads of salt too! Instead of fried, opt for foods steamed, grilled, roasted, barbequed or baked. Portion caution: order smaller portions, share with a mate, or eat half and take the rest with you for later Check the kilojoules: you will find the kJ in the nutrition information panel of packaged foods and many fast food menus now list kJ. Look for 1200-2300kJ for meals and 400-800kJ for snacks Drink water: soft drinks, flavoured waters, flavoured milks, energy drinks, sports drinks and most juices are loaded with sugar which can lead to unwanted weight gain. Make water your beverage of choice, always pack a water bottle and try sparkling plain mineral water, or soda water with a squeeze of lemon & ice! Be prepared: use an esky or cooler bag to carry a healthy meal and healthy snacks with you (Click to next slide)

Need more support? The Get Healthy Information and Coaching Service is a FREE, confidential telephone-based service which helps people make lifestyle changes regarding: Healthy eating Being physically active Alcohol reduction Achieving and maintaining a healthy weight The service runs for 6 months and delivers the coaching support and information you need to help reach your health goals. As a coaching participant you will receive Your own personal health coach Receive up to 10 free coaching calls Receive an information and journey booklet 6 months free SMS based coaching once you complete the program. This brings us to the end of the presentation. Before you go I would like to quickly tell you about a great service you can utilise. It can be hard to eat healthily on your own. Has any one heard of the Get Healthy Information & Coaching Service? Basically this is a free government run program where you get telephone coaching support to help you Eat healthy Be physically active Reduce alcohol intake Achieve and maintain a healthy weight You receive 10 free coaching calls over a 6 month period as well as 6 months free SMS based coaching once you complete the program. On average participants lose 3.8kg and 5.1cm off their waist. As part of participating in Get Healthy at Work our workplace is allowing you to complete your coaching calls during work time if needed. (End presentation)