1. 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.
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2. 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
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3. Eat healthy on the go Plan ahead Pack healthy snacks
Take your water bottle
Look for healthy options
Read the menu – aim for: Meals kJ Snacks kJ
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 kJ per meal, and kJ per snack.
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4. 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 kJ 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**
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5. 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
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6. 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.
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7. 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:
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8. 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
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9. 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 kJ for meals and kJ 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 kJ for meals and kJ 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
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10. 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.
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