1. food and drink
2. food
3. grains and pasta

How to Run Your Own
Workplace Weight Management
Programme!
WORKPLACE WEIGHT MANAGEMENT
This weight management pack has been developed and produced by NHS Forth Valley Community Dietitians.
The material used in this pack has been adapted from the Overweight Management Resource Pack, Dietetic Department, NHS
Forth Valley.
Contact Details:
If you have any queries about running this weight management programme or require further details regarding any aspect of
this resource, please contact:
Community Dietitians
Department of Nutrition and Dietetics
NHS Forth Valley
Admin Building
Falkirk Community Hospital
Westburn Avenue
Falkirk
FK1 5SU
Tel: 01324 673710
Email: pamela.murray1@nhs.net
Kathleen Gilmour
Support Officer - Healthy Working Lives
Health Promotion
Administration Services Building
Falkirk Community Hospital
Westburn Avenue
Falkirk
FK1 5SU
Tel: 01324 673521
Email: kathleen.gilmour@nhs.net
You can also find more information on our website, log on to:
www.nhsforthvalley.com/healthpromotion
Then choose ‘Nutrition’, ‘Oral Health’, ‘Health Improvement Resource Service’ etc.
You may also find our NHS Forth Valley - weight management website - ‘Choose to Lose’ useful.
For more information visit www.nhsforthvalley.com/weight
1
Introduction
This resource pack has been designed to support workplaces who wish to run a weight management course for their staff.
It aims to give those facilitating the course, whether they have a healthcare background or not, the confidence to plan and
deliver weight management sessions.
The pack provides basic nutritional information and includes a 10 week session planner, which offers the facilitator of the course
a step by step outline for each week of the course. The session planner provides a programme outline, this should equip the
group leader(s) with ideas of suitable activities to run within the group and ideas for discussion. These are not rigid or set in
stone but have been written in a flexible format to ensure they can be used within various group settings. All the material
included within this resource pack is photocopiable. Sessions could be condensed and run over a shorter number of weeks if
preferred.
Facts and Figures
Obesity continues to be a growing problem in the UK. ‘Obesity has grown by 400% in the last 25 years and on present trends will
soon surpass smoking as the greatest cause of premature loss of life.’ 1 These types of worrying statistics clearly illustrate that
something needs to be done to address this growing problem.
Questions to Consider
•
•
•
•
At present what is being done in your workplace to promote healthy living and healthy eating?
Could more be done?
Are any staff within your workplace keen to lose weight?
What initiatives could be carried out in your workplace to address this national epidemic – obesity?
If you have answered YES to any of the above questions then READ ON.
2
This RESOURCE PACK is an excellent starting point. It can equip workplaces with the necessary tools to run their own weight
management programme.
WEIGHT MANAGEMENT - SOME BACKGROUND INFORMATION
Weight management is an issue for everyone – it’s about keeping control over our weight – striving to be an ideal weight for
healthy living. The most effective approach to weight loss is by dietary modification, encouraging healthy eating and by
increasing physical activity levels.
GETTING AND KEEPING YOUR WEIGHT BALANCED
If the energy (calories) you eat is more than the energy (calories) you use up, excess energy is converted and stored as fat. If
this occurs over some time, weight gain is inevitable. On the other hand if the energy (calories) you eat is less than the energy
(calories) you use up, then fat stores are broken down and used, weight loss occurs. If the energy (calories) you eat equals the
energy (calories) you use up, your weight remains the same.
Just a small increase in the amount of food you eat over and above your needs can result in a significant weight gain over time.
• 2 plain biscuits every breaktime for a year can result in a gain of 6-7lbs or 3kgs.
• One can of fizzy (non-diet) drink or a packet of crisps every breaktime for a year can result in a gain of 8-9lbs or 4kgs.
MAKING SMALL CHANGES OVER TIME TO INCREASE PHYSICAL ACTIVITY AND EAT MORE HEALTHILY WILL HELP WEIGHT
LOSS
IS YOUR WEIGHT IN BALANCE?
Two methods can be used to identify individuals whose health is at risk due to their weight.
• Calculating the Body Mass Index (BMI).
• Measuring waist circumference.
APPENDIX 3 GIVES DETAILS OF HOW TO WORK OUT BMI AND HOW TO MEASURE WAIST CIRCUMFERENCE ACCURATELY.
IF OVERWEIGHT, HOW MUCH WEIGHT SHOULD BE LOST?
If BMI is 25 or over or if the waist circumference appears too high then weight loss should be considered.
Aim: • to lose between 5-10% of your current weight. For example if you weigh 80 kgs you should aim to lose 4-8 kgs. Refer to
conversion charts + 5 - 10% weight loss charts at the end of this document. (Pages 82 - 89)
• to lose 0.5-1 kg (1-2lbs) each week.
3
EATING FOR GOOD HEALTH
The eatwell plate is a nationally recognized model
which should be used as a tool in any healthy eating
session. It should be used to promote the concept of
a healthy diet. This model was developed to help
people understand and begin to enjoy healthy eating.
Fruit and Vegetables
Have at least five portions
of fruit and vegetables
each day.
Bread, other Cereals
and Potatoes
Have 5-9 small portions
of bread, cereals, pasta,
rice and potato each day.
It visually illustrates the type and proportions of foods
required to achieve a healthy and well balanced diet.
N.B. This model should not be used for children under
the age of 5 years.
This picture shows a plate divided into 5 main food
groups.
•
•
•
•
•
Bread, other Cereals and Potatoes
Fruit and Vegetables
Milk and Dairy
Meat, Fish and alternatives
Fatty and Sugary Foods
It is important to choose a wide variety of food from
the first four food groups in order to ensure our
bodies are being supplied with the vital nutrients it
needs in order to function properly.
Foods from the fifth group, the fatty and sugary food
group, are not essential for good health but they can
be included in moderation in a balanced diet.
Achieving this balance between the various food
groups does not have to be at every meal time but
ideally should be achieved over the course of each
day.
Meat, Fish and
Alternatives
Choose 2-3 small
servings of meat, fish,
eggs, beans, nuts,
pulses or soya
products each day.
Fatty and Sugary
Foods
Take very small
amounts of foods
containing fats and
sugars.
Milk and Dairy
Choose 2-3 small
servings of lower fat
milk and dairy
products each day.
© Public Health England in Association with the Welsh Government, the
Scottish Government and the Food Standards Agency in Northern Ireland.
4
Five Food Groups
Food Group
Main Nutrients and Functions
Key Messages
• Eat a wide variety of fruit and vegetables.
Fresh, frozen, canned or dried. A glass of Healthy gut, reduces cholesterol, fills you
• Eat plenty, aim for at least 5 times a
pure fruit or vegetable juice also counts. up and can help weight loss.
day.
Vit C >
• Avoid adding fat, sugar or salt in
Helps fight infections, improves wound
cooking and serving.
healing, helps body absorb iron.
FRUIT AND VEGETABLES
Fibre >
Folate >
Reduces risk of heart disease.
Carotenes >
Good vision, growth and tissue repair.
BREAD, OTHER CEREALS AND
POTATOES
Breads and rolls (white and wholemeal)
pitta breads, naan bread, bagels, tortilla
wraps, chapattis, teacakes, cracker
biscuits and scones, potatoes, other
cereals - pasta, rice, noodles, oats and
cous cous.
• Eat something starchy at every meal.
• Always have a breakfast.
• Try to choose wholemeal, wholegrain,
Fibre >
brown or high fibre varieties whenever
Healthy gut, reduces cholesterol, fills you
possible.
up and can help weight loss.
Starch (carbohydrate) >
Provides energy, helps brain work.
Calcium >
Healthy bones and teeth, essential for
growth.
Iron >
Helps fight infections, healthy blood,
growth and development.
Try to avoid:-
Fried foods too often for instance fried
rice, chips etc.
Adding too much fat i.e. thick spreadings
of margarine or butter.
Adding rich, creamy or cheesy sauces.
5
Five Food Groups
Food Group
Main Nutrients and Functions
Key Messages
MILK AND DAIRY PRODUCTS
Protein >
• Eat and drink moderate amounts.
• Choose lower fat versions whenever
possible.
Milk, cheese, yoghurt and fromage frais.
Growth, maintenance and repair of body
tissues.
Calcium >
Healthy bones and teeth, essential for
growth.
Vit A >
Helps fight infections, promotes wound
healing.
For instance semi-skimmed or skimmed
milk, low fat yoghurts or fromage frais
and lower fat cheeses - edam, half fat
cheddar, camembert, cottage cheese.
Vit D >
Helps body absorb calcium, promotes
healthy bones and strengthens teeth.
MEAT, FISH AND ALTERNATIVES
Beef, lamb, pork, offal (liver, kidney)
chicken, turkey, eggs, white fish, oily
fish - salmon, pilchards, sardines,
herring, tuna, fish fingers, fish cakes,
baked beans, kidney beans, lentils, nuts,
soya, tofu. Sausages, salami, pate and
beefburgers may have a high fat content.
Protein >
Growth, maintenance and repair of body
tissues.
Iron >
Helps fight infections, healthy blood,
growth and development.
Magnesium >
Helps protect against heart disease,
lowers high blood pressure.
• Eat moderate amounts.
• Choose lower fat versions whenever
possible.
• Avoid adding too much fat and salt in
cooking and serving.
• Trim off any visible fat - remove skin
from chicken and eat fish without
batter.
Vit B12 >
Lowers risk of heart disease, helps to
reduce depression.
Other B Vits >
May help improve mood and help lift
depression. Help prevent heart disease
and strokes.
6
Five Food Groups
Food Group
Main Nutrients and Functions
Eating fatty foods frequently, particularly
saturated fat can lead to progressive
Butter, margarine, low fat spreads and
weight gain and can increase the risk
other cooking fats and oils and ghee.
Salad dressings and mayonnaise, cream, of heart disease and strokes. Saturated
chocolate, crisps, biscuits, pastries, cake, fat is usually hard at room temperature
and usually from an animal source.
puddings, ice cream, rice, sauces and
For example lard, butter or the fats off
fatty gravies, sweets, jam and sugar,
meat or products containing these fats.
fizzy drinks (non-diet) and fruit squash
Fatty foods contain some vitamins and
(non-diet).
essential fatty acids.
FATTY AND SUGARY FOODS
Although sugar adds sweetness and
flavour to foods and drinks eating sugary
foods frequently can lead to excessive
weight gain and tooth decay.
NB: Diet, No Added Sugar drinks and
Fruit Juices contain acids which could
lead to dental erosion. The best choices
for good dental health are either plain
water or milk.
Sugar has no nutritive value and is
often referred to as an ‘empty’ source of
calories.
Key Messages
• Eat less fatty and sugary foods.
• Watch Out - sugar can be referred to
various other names on food labels
for instance brown sugar, dextrose,
glucose invert sugar etc... They are all
types of sugar - so try to limit intake.
• Choose lower fat versions whenever
possible. Watch out low fat foods and
drinks can be rich in calories due to a
high sugar content.
• There are different types of fat - the
main message is to - reduce total fat
intake!
• Choose fats and oils containing
monounsaturates (olive oil or
rapeseed oil) or polyunsaturates
(sunflower or corn oil) but still use
them sparingly, as they are all rich in calories.
• Butter and margarine contain the
same calories. Use a low fat spread if
you wish to save the calories.
7
HEALTHY EATING – MAIN MESSAGES
• Eat a variety of different foods.
• Eat plenty fibre rich, starchy foods at every meal – for instance bread, rice, pasta, potatoes or cereals (choose wholegrain varieties when you can).
• Eat 5 fruit and vegetables every day... try fresh, frozen, tinned, dried or juiced!
• Eat breakfast every day.
• Eat fish more often, particularly oily fish – aim to eat oily fish once or twice a week.
• Halt the salt – sprinkle less and taste more!
• Drink more water.
• Don’t eat too many foods that contain a lot of fat.
• Don’t have sugar or sugary foods or drinks too often.
• If you drink alcohol, drink sensibly!!!
8
Setting up Your Workplace Weight Management Programme Points to Consider
WHO SHOULD FACILITATE THE PROGRAMME?
Anyone in your Workplace who has an interest in weight management could run this 10 week programme. The facilitator does
not have to have a healthcare background but would be beneficial if they have completed the ‘Food and Health’ or REHIS
Elementary course. Visit www.nhsforthvalley.com/healthpromotion - choose Nutriton’ then ‘Training’ for training opportunities
available.
This programme outlines a plan for 10 sessions - it contains ideas of activities to run and details of the resources and materials
required.
A group of friends in your workplace could even get together and run with the programme – in this case it is best that someone
takes the lead and co-ordinates the sessions.
LOCATION AND TIME
•
•
•
•
•
If time permits, arrange for the group to go for a 10 minute walk at the end of each session.
Each session takes around 30-45 mins to deliver and could be run either weekly or fortnightly.
Schedule sessions at a time and location that suits all participants.
Ensure participants are well informed about the location and time of the course.
Allow adequate time to run each session and ensure you have enough time to set up the room.
GROUP SIZE
• Ideally there should be between 6-10 people in the group.
PLAN AHEAD
• Be realistic – it can take several weeks to order and receive relevant resources to run a session. So take time and plan
ahead.
COST
• Consider charging a small fee to attend each session. This could either be donated to charity or used as an incentive – the
person who loses the most weight over the duration of the programme wins all the money – Lose lbs to gain ££££’s!!!!
• As an incentive, charge group members £10 on week 1 then at the end of the 10 sessions give back £1 for each week of
attending, for instance if someone attends for 8 out of the 10 weeks they would get £8 back. Any remaining money could be
donated to charity.
PROMOTION
• Allow enough time to promote the course.
• Advertise the course through posters, flyers, via email or by word of mouth.
9
10
Session 1
11
SESSION 1
INTRODUCTION OVERVIEW
Introduction Welcome
Ground Rules
No more than 2 absences
Confidential
Buddying Scheme
Ice Breaker
My Favourite Food
Group Activity
Why do I want to lose weight?
What influences my food intake - H Diagram A1 Poster on Wall (Appendix 2 - Page 18)
Next WeekHandout blank Food Diaries (Appendix 4 - Page 21) to be completed and brought back next week.
Waist - Weigh-In
Display Appendix 3 next to scale and tape measure. (Pages 19/20)
Handout Weight Record Card
12
Subject
Introduction
WEEK 1 - INTRODUCTION
Overview of
10 Weeks/
The Contract/
Commitment
Give a brief outline of the programme.
Introduce yourself to the group.
State that you need everyone’s commitment to the programme.
Resources
Yourself.
Give a programme as a
handout.
Nobody is to have more than 2 absences. Ask if anyone can foresee any difficulties
with that.
Check that everyone understands the importance for the whole group, of their
regular attendance, and is ‘signed up’ to their contract with you. That is they MUST
attend at least 8 of the 10 sessions.
Set Ground
Rules
Emphasize the importance of setting ground rules.
Responsibility
Explain to the group that their decision to attend the programme and whether or
not it works for them is in their own hands. Nobody else can be blamed for any
apparent failures be it partners, family members, friends, other group members or
indeed the facilitators.
Emphasise all information is confidential and anything discussed within the group
should remain unrepeated. Group members should arrive promptly, should be
encouraged to listen to others, avoid interupting, involve everyone and should not
be judgmental or condescending.
Equally everyone is responsible for their own successes so they can congratulate
themselves when things go well.
13
Subject
Buddying
Scheme
WEEK 1 - INTRODUCTION
Support and Encouragement
Resources
Ice Breaker
Ice Breakers
See Appendix 1 ‘Ice-Breaker’ (Page 17)
This is a key element of losing weight. It is a good idea to swap names and phone
numbers or buddy up with a friend or work colleague.
These can help people introduce themselves and may make them feel less anxious
about speaking aloud within the group.
Group Activity Reasons to lose weight maybe:
Why Do I
Want to Lose
Weight?
See Appendix 2 You are keen to feel fitter and healthier, have more energy, feel more comfortable
How confident am I about
in your clothes, drop a size, get into a new outfit, play more with the children, want making healthy choices.
to look better in swimwear for a holiday coming up, improve self-confidence.
(Page 18)
Ask group members to take 5 minutes to write on post its or use flipchart.
After 5 minutes pull group back together - ‘How confident am I about making
healthy choices’. This can be quite personal - ask people to share any ideas they
have with the rest of the group, only if they wish.
What
influences
your food
intake?
Flipchart for
brainstorming.
Flipchart epns, post-it pads/
pens/pencils.
Make sure you are losing weight for the right reasons and for yourself,
not because someone else thinks you should.
Divide group into smaller groups of 2 or 3. Ask them to take 5 minutes to think
about things that influence their food intake - use the ‘H’ Diagram. What makes it
easy - what makes it difficult.
See Appendix 2 - H
Diagram. What influences
food intake? (Page 18)
14
Subject
Group
Activity
WEEK 1 - INTRODUCTION
Ask group to feedback on the ideas they gathered on what factors they feel
influence their food intake.
Factors which influence food intake maybe:
Resources
‘Appendix 2’ - H
Diagram either on wall or
individual. (Page 18)
Here are some ideas to share with the group after their brainstorming session:boredom, stress, anxiety, anger, comfort, tiredness, habit, availability, sight and/
or smell of food, to be sociable, time of day, advertising, hunger, hormones,
depression - feeling down, greed, alcohol, laziness i.e. to prepare healthy foods.
Most people don’t tend to eat because of hunger, but they eat in response to
other feelings mentioned above. If people are more aware of the reasons why
they overeat then they can concentrate on these and try to combat them,
which in turn should help prevent them from continuously reaching for food
when in reality they are not even hungry.
Next
Week
Ask group members to carry out a dietary recall excercise and bring it along next
week. Ask them to record everything that they ate or drank yesterday i.e the day
before starting their new healthier eating regime. Note a typical days dietary intake
up until now. Analysing this next week should help give a true picture of what you
were eating and drinking, as well as ideas of what you could change. During this
first week try to make a few changes to your dietary intake. Refer to the Eatwell
leaflet for general tips on healthier eating.
Writing down what you eat helps you become aware of your actual dietary
intake. People are often surprised to see in ‘black and white’ what they have
actually eaten in a day. Becoming aware of what you are eating and how much
you are eating is an excellent starting point for losing weight. Buy a small
notebook and jot it down as you go or write it up at the end of a day.
NB: Remember to try to be honest with yourself and remember the odd snacks
you had!
‘Appendix 4’ - A blank
diary for each group
member. (Page 21)
Handout
‘Eatwell: Your Guide to
Healthy Eating’ available
from HIRS Code NUT 07/L
See Resources Table
(Pages 79 - 81)
‘Eatwell Flier’ available
from HIRS Code NUT 79/L
See Resources Table
(Pages 79 - 81)
15
Subject
Waist and
Weigh In
WEEK 1 - INTRODUCTION
Discuss with group members the procedures of the weekly weigh in.
Point out where scales and tape measures will be set out each week. Encourage
group members to weigh themselves either weekly, fortnightly or on week 1, 4, 6
then week 10. This encourages group members to take responsibility for their own
weight and also helps evaluate the success of the programme. Some individuals
may wish to be weighed by the facilitator - they may feel that this would increase
their motivation.
The facilitator should record individuals weights on week 1 and 10 as a measure of
success.
Resources
‘Weight Record Card’ Available from HIRS Code NUT 08/L
See Resources Table
(Pages 79-81)
‘Appendix 3’ for
materials required.
(Pages 19/20)
‘Laminated A3 poster’ Appendix 3
If you lose a pound in a week this is equivalent to a 500g tub of butter.
- Pin up on wall next to
scales and tape measure.
Explain to the group that in order to lose weight you need to burn off more calories
(Pages 19/20)
than you take in. So eating less food and increasing your physical activity levels
work well together and help you lose weight.
‘Appendix 4’ - A blank
Refer to instructions on Appendix 3 - A laminated A3 poster of Appendix 3 has been diary for each group
included in this pack. This should be displayed in a prominant position - beside the member. (Page 21)
scales - for those who wish to weigh themselves. It provides a step by step guide
to calculating Body Mass Index (BMI) and taking weight and waist measurements.
Butter - 500g Tub
Take individuals’ weights, calculate Body Mass Index, take waist measurement and
calculate the amount of weight they should aim to lose (10%). Record all these
details in the weight record card.
Encourage group members to bring their Weight Record Card each week.
16
APPENDIX 1
MY FAVOURITE FOOD
This ice breaker acknowledges that everyone enjoys eating and sets the scene for talking openly about indulgent foods.
PURPOSE/AIM:
To give participants an opportunity to:
• introduce themselves to each other
• speak
• reveal something about themselves.
MATERIALS AND PREPARATION:
A blank sticky label or post-it plus coloured pens/pencils for each member of the group.
THE ACTIVITY: (15 mins)
Each person is given a sticky label/post-it and are then asked to write their first name on it and to draw a picture of
their favourite food. Participants are then asked to introduce themselves and explain what they have attempted to
draw.
17
H Diagram
How confident am I
about making healthy
choices?
What makes it easy to choose a
healthier lifestyle?
APPENDIX 2
What makes it difficult to choose a
healthier lifestyle?
How much control do we have over
what we eat and physical activities.
No Control
0
Full Control
10
Can you identify changes you could
make towards healthier choices?
1.
2.
3.
4.
18
APPENDIX 3
THE MOMENT OF TRUTH – WAIST/WEIGH IN
Have To Hand:
Set of Scales (same scales each week).
BMI Chart (on back of Weight Record Card).
Weight Record Cards for each group member.
Weight and Height Conversion Charts (included at end of this pack).
Tape Measure.
Calculator.
WEIGH–IN
1. Weigh yourself on the scales provided (remove your shoes first).
2. Convert your weight into kilograms using the conversion chart.
3. Convert your height into metres using the conversion chart.
4. Take your weight in kilograms and divide by height in metres - then divide by the height again – this will reveal your
Body Mass Index (BMI).
5. Record your Weight and BMI in your Weight Record Card – remember to put the date next to your weight.
6. What category do you fit into?
Underweight
Okay
Overweight
Obese
Very Obese
BMI less than 18.5
BMI of 18.5 to 24.9
BMI of 25 to 29.9
BMI of 30 to 39.9
BMI of 40 and over
BODY MASS INDEX (BMI)
This is used to determine how much you weigh in relation to your height. There is a BMI Chart on the back of your Weight
Record Card. To find out your BMI on the chart draw a line horizontally across the chart at your height and a line vertically up
from your weight. Where the two lines intersect - this will reveal your BMI.
• Try not to weigh yourself too often – once a week at the same time of day (mornings are best) is enough.
• Aim to lose 1-2lbs (0.5-1Kg) each week, but do remember some weeks you’ll do better than others.
19
APPENDIX 3
WAIST COUNTS
1. Measure your waist using the measuring tape. Measure midway between your hips and ribs making sure the tape
measure is straight and snug not ‘digging in’ to the skin. Measure after breathing out.
2. Record your waist measurement on your Weight Record Card.
3. What category do you fit into?
Women - Ideal Increased Health Risk
High Risk
Less than 80cm (32 inches)
80cm (32 inches) or more
88cm (35 inches) or more
Men -
Ideal
Increased Health Risk
High Risk
Less than 94cm (37 inches)
94cm (37 inches) or more
102cm (40 inches) or more
ARE YOU AN APPLE OR A PEAR?
It is not just the quantity of body fat that counts but also how it is distributed in our bodies.
Waist size is a good indicator of your general health and your exposure to health risks such as heart disease, diabetes and
high blood pressure.
People who are pear-shaped with excess fat on their hips and thighs seem to be less at risk of heart disease than people who
are apple-shaped and carry their weight around their abdomen.
• As your waist gets bigger, your risks to health increase.
• Remember any reductions in your waist measurement is a step in the right direction!!
20
APPENDIX 4
FOOD & DRINK DIARY
Write down everything you ate or drank yesterday.
• Be honest with yourself!! – Remember to note down all the little extras you had!
• Be as accurate and descriptive as possible – For example if you had toast at breakfast was it one or two slices – was it white
or wholemeal bread.
Time
Food & Drinks - Quantities Consumed
Thoughts & Feelings
Early Morning
Breakfast
During Morning
Midday
During Afternoon
Evening Meal
During Evening &
Before Bed
Extras During Night
21
22
Session 2
23
SESSION 2
EATING FOR HEALTH AND FOOD DIARY OVERVIEW
Welcome
Weigh-In (Appendix 3 - Pages 19/20)
Group Activity
Food Diary and Handout Empty Plate (Appendix 5 & 6 - Pages 29/30)
Set Personal Goal(s)
Next Week’s Reminder
What to do and what to bring?
24
Subject
WEEK 2 - FOOD DIARY & EATWELL FOR GOOD HEALTH
Welcome
Welcome everyone back to the session.
Weigh-In
As each group member arrives, ask if they wish to weigh themselves. Ask group
members to log their weight and waist circumference in their Weight Record Card.
Resources
‘Weight Record Card’
Group Actvity
Food & Drink
Diary
Writing down what you eat helps you become aware of your actual dietary intake.
People are often surprised to see in ‘black and white’ what they have actually
eaten in a day. Becoming aware of what you are eating and how much you are
eating is an excellent starting point for losing weight. Buy a small notebook and
jot it down as you go or write it up at the end of a day.
‘Appendix 5 - Food & Drink
Diary’ (Page 29)
‘Appendix 6 - Empty Plate’
(Page 30)
NB: Remember to try to be honest with yourself and remember the odd
snack you had!
Ask group members to analyse their Food and Drink diaries.
They should go through their food and drink diary and put each food and drink into
the appropriate food group section on the blank plate in Appendix 6 (Page 30).
For example a bowl of Fruit and Fibre with semi-skimmed milk at breakfast write
Fruit and Fibre in bread, cereals and potatoes section and the milk in the dairy
section and so on.......
Allow approximately 10 minutes for this exercise.
25
Subject
WEEK 2 - FOOD DIARY & EATWELL FOR GOOD HEALTH
Group Activity Once everyone has their plate completed - individuals can review their own dietary
intake and see how many times in the day they’ve eaten something from the fruit
and vegetables section or how many times in the day they’ve eaten a starchy food
and so on.
Questions to raise to the group, (no need to answer)
• Have you all reached at least 5 portions of fruit and vegetables in the day?
• How many foods do you have in the fatty and sugary food section?
• Did you eat something starchy at each meal?
• Were there any sections blank at the end of the exercise?
Eatwell for
Good Health
Handouts
‘Are you getting the
balance right? What is a
portion? - Available from
HIRS Code NUT 76/L Refer to Resources Table
(Pages 79-81)
Optional
Eatwell plate model is a nationally recognised model - it should be used to illustrate ‘Eatwell Floor Mat and Food
a well balanced diet. This model was developed to help people understand and
Models’ - Available from
begin to enjoy healthy eating. It illustrates the five different food groups. Those
HIRS Code NUT 78/K1 people trying to lose weight often find it difficult to gauge portion sizes, this should Refer to Resources Table
help as a guide.
(Pages 79-81)
Comparing food diaries with this model should help highlight areas of our diet
which could change for the better! For example if you have 4-5 items in the fatty
sugary section this maybe an area you should focus on - limit to 1 treat a day! Or
maybe you only had 2 portions in the fruit and vegetable section - aim for 5 each
day.
Make
S.M.A.R.T
Changes
Resources
Keeping food and activity diaries can make individuals more aware of their current
habits and can help individuals focus on their lifestyle and highlight areas which
could be changed for the better.
‘Eatwell Poster’ - Available
from HIRS Code NUT 21/P
- Refer to Resources Table
(Pages 79-81)
Handout
‘Just what you have been
weighting for’ - Available
from HIRS Code NUT 80/L
- Refer to Resource Table
(Pages 79-81)
26
Subject
WEEK 2 - FOOD DIARY & EATWELL FOR GOOD HEALTH
Make
S.M.A.R.T
Changes
When individuals are setting themselves personal goals to reach - encourage them
to make S.M.A.R.T. changes. That is changes which are S (Specific),
M (Measurable), A (Achievable), R (Realistic), T (Time-limited).
Resources
Bear in mind people need help to prepare and set realistic goals. The process of
change is not an easy process.
Making changes for a few weeks can start off well but maintaining the changes
needs continued effort. This is where the value of group support comes in.
If people fail to reach a set goal, it is important to look at the reasons why they
haven’t managed to achieve it and address these issues. Relapses should not be
seen as a catastrophe - it is perfectly normal.
Setting
Personal
Goals
Ask group members to take a few minutes to think carefully about setting 1
personal goal for the week - bearing in mind the group activity carried out in this
week’s session.
This ‘setting personal goals exercise’ will be done at the end of each weekly
session.
Appendix 2 - The H
Diagram from last week
could be revisited to
prepare for goal setting.
(Page 18)
At the end of the 10 week programme, individuals will have a set of 10 personal
goals, the idea being that these could be expanded or built upon over time.
27
Subject
WEEK 2 - FOOD DIARY & EATWELL FOR GOOD HEALTH
Setting
Personal
Goals
Examples of Goals
Resources
• I will eat a piece of fruit instead of a biscuit every morning at breaktime.
• I will park my car at the furthest away parking space from the office and walk
more every day this week.
People often find they stick to a goal more easily if it is personal to them, if they
actually write it down and make it quite specific. For example don’t just plan
to cut down on biscuits write down exactly how many you’ll have each day or
week, in what situation and which more nutritious foods you’ll choose instead.
It can also help to plan a non food reward for yourself once you have achieved
say a few small goals. For example a manicure, a trip to the cinema.....
Next
Week
Remind group members to bring their copies of ‘Just what you’ve been weighting
for!’ and ‘Weight Record Card’ next week.
28
APPENDIX 5
FOOD & DRINK DIARY
Write down everything you ate or drank yesterday.
• Be honest with yourself!! – Remember to note down all the little extras you had!
• Be as accurate and descriptive as possible – For example if you had toast at breakfast was it one or two slices – was it white
or wholemeal bread and what did you put it on.
Time
Food & Drinks - Quantities Consumed
Thoughts & Feelings
Early Morning
Breakfast
During Morning
Midday
During Afternoon
Evening Meal
During Evening &
Before Bed
Extras During Night
29
APPENDIX 6
ea
es
bl
a
et
it
F
ru
nd
Br
d,
Ce
re
g
Ve
al
s
an
d
a
Po
t
at
M
e
Al at,
te Fis
rn h
at a
iv nd
es
Fatty and
Sugary Foods
oe
Drink
s
ry
i
a
D s
d t
an duc
ilk Pro
M
30
Session 3
31
SESSION 3
PRACTICAL SESSION
• Quick and easy snacks, tips etc.
• To be arranged and discussed by group - either a demonstraton, participatory or at least discussion or ways of changing foods.
• Don’t worry if you don’t have access to cooking facilities, just skip this session and go onto the next one.
Lentil Soup - Ingredients
½ mug lentils
2 carrots
¼ turnip
2 medium potatoes
1 small onion or leek
4 or 5 mugs water
1 stock cube (ham, vegetable
or chicken)
black pepper to taste
How to...
Wash, peel, chop vegetables.
Rinse lentils in a sieve under
cold water.
Place large pot onto a high
heat, add chopped vegetables, water and stock cube.
Bring to the boil, reduce heat
to medium and cook until all
vegetables are soft.
Soup can be served chunky or
use a hand blender to make
smooth.
Add black pepper to taste.
Spicy Salsa - Ingredients
A Quick Pizza - Ingredients
4 large tomatoes
1 red onion, ½ pepper and 1 spring onion
1 teaspoon chilli powder or chilli flakes
1 teaspoon dried mixed herbs
black pepper to taste
Base - choose from french
stick, naan bread,pitta bread,
tortilla wrap or bagel
How to...
Spread - a thin layer of
tomato pureé and a sprinkle
of dried mixed herbs
Peel, chop vegetables.
Mix ingredients together.
Leave for short while in fridge or cool box to let flavours
mix.
Toppings - choose from
chopped peppers,
mushrooms, sweetcorn,
pineapple, tuna, cooked ham
or cooked chicken
Potato Wedges - Ingredients
2 dessertspoons grated
mature cheddar
black pepper to taste
3 or 4 medium baking potatoes or sweet potatoes
black pepper to taste
2 dessertspoons olive or vegetable oil
How to...
Preheat oven to 180°C or gas mark 4.
Wash potatoes, cut into 8 to 12 wedges.
Place wedges into deep bowl, add oil, black pepper
(any spices) - mix together.
Place on non-stick baking tray in oven for 30 minutes
or until soft, turning once.
How to...
Preheat oven to 220°C or gas
mark 7.
Spread tomato pureé on to
base of choice.
Add selection of toppings,
remember not to overload
pizza.
Sprinkle cheese on top.
Add black pepper to taste.
Cook in oven for 10-15
minutes.
32
Session 4
33
SESSION 4
PHYSICAL ACTIVITY OVERVIEW
Welcome
Waist and Weigh-In - Appendix 3 (Pages 19/20)
Feedback/Reflection
Group ActivtyBenefits of physical activity
Barriers to exercising
Ways to increase activity levels at work
Set Personal Goal(s)
Next Weeks Reminder
What to do and what to bring?
Bring in 1 or 2 food labels
Weight Record Card
34
Subject
WEEK 4 - PHYSICAL ACTIVITY
Resources
Welcome
Welcome everyone back to the session.
‘Getting Fitter is easier
than you think’ HIRS Code
PAC 01/L
‘Hassle Free
Exercise’ HIRS Code
PAC 05/L
Refer to Resources Table
(Pages 79-81)
Congratulate group members on attending almost half of the 10 week course.
Weigh-In
As each group member arrives, ask if they wish to weigh themselves. Ask group
members to log their weight and waist circumference in their Weight Record Card.
‘Weight Record Card’
Feedback on
Personal
Goals
Ask people to reflect back to last weeks personal goals - did they manage to stick
to their goals - did any difficulties arise and how did they overcome these
obstacles? Encourage group members to share their experiences.
Refer to H Diagram if
appropriate - Appendix 2
(Page 18)
Group Activtiy Divide group into smaller groups of 2 or 3’s and ask groups to think firstly about
the many benefits that can be gained from being more active.
Benefits of
Exercise
After 5 minutes bring group back together and brainstorm as a group.
May want to share these ideas below after the groups have thought for themselves:
Flipchart and pen for
brainstorming.
‘Appendix 7 - Physical
Activity’ (Page 38)
Exercise helps improve suppleness, stamina, sleep patterns, helps control stress
and anxiety - improves relaxation, increases energy levels, makes you feel more
alert, improves self confidence, tones up muscles and helps improve body shape,
can speed up weight loss, helps reduce blood pressure and helps prevent heart
disease and reduce your risk of bowel cancer and osteoporosis, it can also be fun!
35
Subject
WEEK 4 - PHYSICAL ACTIVITY
Group Activity Divide group into the same smaller groups - ask them to jot down a few barriers
or obstacles they face when thinking about exercising and then think of ways they
could increase their physical activity levels without attending a leisure centre or
exercise class.
Resources
Flipchart and pen for
brainstorming exercise.
May want to share these ideas with the group after their individual brainstorming
sessions:
Barriers to
Exercising
Despite all the benefits associated with exercising most people don’t exercise
enough. There are many reasons for this:- lack of time, lack of confidence, lack of
appropriate leisure facilities and equipment, self consciousness about body shape,
no money, nowhere to leave the children, cultural barriers, too tired, bad weather,
dark nights, boring, not co-ordinated.
People should be encouraged to become more physically active in their every day
living, its never too late to start and the benefits to your health are enormous.
Ways to
Increase
Activity
Levels
May want to share these ideas with the group after their individual brainstorming
sessions:
• Go for a walk with a friend.
• Get out with the kids - chase the kids around the garden/park or have a kick
around.
• Get off the bus a couple of stops early and walk the rest of the way.
• When you pop to the local shop, walk rather than taking the car.
• Get out into the garden - planting, weeding, digging are good forms of exercise.
36
Subject
WEEK 4 - PHYSICAL ACTIVITY
Group Activity Ideas to get the group active:
• Set up a walking/jogging group.
• Run a competition - use pedometers - who walks the most in your group.
Resources
See www.pathsforall.org
then choose ‘Walk at Work’
- they have pedometer
packs available.
Aim to burn at least 1000 calories a week through extra activities - this
equates to 30 minutes brisk walking every day. If trying to lose weight aim to
build up to 60 minutes of moderate activity on most days of the week.
Ask group members to take a few minutes to think carefully about reviewing or
Setting
Personal Goals setting new personal goals for the week - bearing in mind the group activity carried
out in this week’s session.
Ask group to write down 1 S.M.A.R.T. goal they wish to focus on.
Write todays date + goals..
Examples of Goals
• I will get off the bus 2 stops earlier.
• I will walk to the shops to collect the morning papers.
Next Week
Remind clients to bring their ‘Weight Record Card’ next week.
37
APPENDIX 7
BENEFITS OF EXERCISING
BARRIERS AGAINST EXERCISING
WAYS TO INCREASE PHYSICAL ACTIVITY
38
Session 5
39
SESSION 5
PHYSICAL ACTIVITY WALK
To be arranged with group.
For ideas of local walking routes go to your local council’s websites or:
www.activescotland.org.uk
www.walking-routes.co.uk
www.thefalkirkwheel.co.uk/visit/walkingroute.html
www.walkswithbuggies.com
www.braveheart.uk.net
www.feetfirstcanalwalks.com
www.pathsforall.org.uk
Next Week
Ask group members to bring along their favourite restaurant or take away menu.
40
Session 6
41
SESSION 6
EATING OUT/TAKEAWAYS/ALCOHOL OVERVIEW
Welcome
Weigh-In - Appendix 3 (Pages 19/20)
Feedback/Reflection
Group Activty
Eating Out Made Healthier - Takeaways - Appendix 8 (Page 47)
Takeaway Game - Appendix 9 (Pages 48/49)
Alcohol Questionnaire - Appendix 10 (Pages 50/52)
Set Personal Goal(s)
Next Weeks Reminder
What to do and what to bring?
Bring in a recipe or packaging of your favourite dish.
Weight Record Card.
42
Subject
WEEK 6 - EATING OUT - TAKEAWAYS - ALCOHOL
Welcome
Welcome everyone back to the session.
Weigh-In
Take weights of all those who wish to be weighed - direct others to the scales to
weigh themselves. Remind individuals to record their weight in their Weight Record
Card.
Resources
‘Weight Record Card’
Ask people to reflect back to last week’s personal goals - did they manage to stick
Feedback on
Personal Goals to their goals - any difficulties and how did they overcome these obstacles.
Encourage group members to share their experiences.
Group Activity
Eating Out
Made
Healthier
Modern lifestyles involve more eating ‘on the run’. Eating out and takeaway are
eaten regularly by some. If it’s a one off occasion you should eat what you want and
enjoy it. Eating out can cause quite a problem as you don’t know exactly what’s
in the meal or how it has been cooked. In reality a lot of takeaways are likely to
be rich in fat particularly saturated fat. Don’t be afraid to ask about ingredients
and cooking methods. If you find you are eating out regularly think of a few
strategies that might help you eat or drink less but still enjoy yourself.
Divide the group into smaller groups of 2 or 3 and ask them to think of some ways
to make eating out a bit healthier.
‘Appendix 8 - Takeaways’
(Page 47)
Ideas to share with the group after their individual brainstorming sessions:
Skip a course, avoid creamy, cheesy, fatty dishes, take a small snack before you
go out, so you’re not absolutely starving when you get there, fill up on salad and
vegetables, if you’re drinking alcohol ask for some water as well, add soda to wine
- a long drink lasts longer, choose potatoes instead of chips or boiled rice instead
of fried. Ask the waiter for sauce or salad dressings or oils to be served separately
then you can add the amount you want, avoid puddings too often or try a fresh
fruit salad or sorbet.
43
Subject
WEEK 6 - EATING OUT - TAKEAWAYS - ALCOHOL
Resources
Group Activity
Refer to Appendix 10
Blank Paper + Pens
Place the cards on a table, so everyone can see, with the name of the meal
face up. Give everyone a blank piece of paper and ask them to write down
the meals ranking them 1 to 13. 1 having the most calories and 13 having
the least calories.
As a whole group, discuss responses and try to get a consensus. Place cards
in the true order and distribute the handout showing the full list. The
calorie values are interesting when considered in the context of someone’s
daily meal plan/allowance of say 1500 or 1700 calories.
Using the material in
‘Appendix 9’
(Pages 48/49)
make a set of 13
individual cards each
with the name of the
takeaway meal on one
side and showing the
calorie and fat
intake on the other.
Choose
Avoid
At the Indian
Plain Naan Bread.
Drier Dishes - tandoori,
karia and bhuna.
Plain boiled rice.
Creamy dishes - korma, Have a copy of the full
list for everyone to
masala and dhansak.
Deep fried dishes keep.
bhaji, samosa, pakhora.
Pilau rice, biryani fried
rice.
At the Chinese
Won-ton soup.
Stir fried dishes vegetables, chicken in
black bean sauce.
Plain rice or noodles.
Deep fried dishes.
Sweet and sour dishes.
Lemon chicken.
Crispy fried beef or
duck.
Fried rice, prawn
crackers or sesame
prawn roll.
At the Mexican
Chicken fajitas.
Cajun chicken.
Tomato based salsa
sauces and dips.
High fat enchaladas.
44
Subject
WEEK 6 - EATING OUT - TAKEAWAYS - ALCOHOL
Group Activity
Alcohol
Choose
Avoid
At the Italian
Plain crusty bread.
Mixed salads/tomato
salads.
Pasta with tomato,
onion and basil based
sauces.
Thin based pizzas with
vegetable topping.
Creamy or cheese
sauces.
High fat meats like
salami or pepperoni.
Too much cheese such
as parmesan.
At the Cafe
Homemade soup.
Crusty roll.
Baked potato (no
butter) with baked
beans, vegetable chilli,
curry, tuna (no mayo)
or cottage cheese and
order a side salad.
Scone with jam - no
butter.
Sweeten drinks with
artificial sweeteners.
Water is the best option.
Too much cheese,
coleslaw and rich meat
sauces.
Fresh cream cakes, rich
pastries or chocolate
cake.
Sugar in tea and coffee
High calorie fizzy drinks
e.g. cola, irn bru,
lemonade.
Resources
People often forget the impact that alcohol can have on weight gain. Alcohol Optional
ALCO-FACTS
is loaded with calories.
1 pint of beer = 180 calories.
1 small glass of white wine = 94 kcals
1 large glass of white wine = 187 kcals
A 25ml serving of spirit e.g. whisky = 55 kcals.
Then add calories from mixers e.g. ½ a can of cola contains 70 kcals.
Therefore cutting back on your alcohol consumption means you’ll cut back
on your calorie intake.
A Guide to Sensible
Drinking Available from
HIRS Code ALC 28/L
- See Resources Table
(Pages 79-81)
Sensible Drinking
Available from HIRS
- See Resources Table
(Pages 79-81)
45
Subject
WEEK 6 - EATING OUT - TAKEAWAYS - ALCOHOL
Welcome
Sensible Drinking
Resources
What’s in a drink? The
straight facts about
Men - should drink no more than three to four units per day. Consistantly drinking
alcohol. Available from
four or more units per day is not advised. Try to have at least 2 drink free days.
HIRS Code ALC 05/L Women - should drink no more than two to three units per day there. Consistantly See Resources Table
drinking three or more units per day is not advised. Try to have at least 2 drink free (Pages 79-81)
days.
Divide the group into smaller groups of 2 or 3 again and ask them to answer the 7
questions from Appendix 10. They should answer either TRUE or FALSE. This
activity will take around 5-10 minutes. Once everyone has completed, bring group
together and discuss the answers.
The answers are written in Appendix 10.
‘Appendix 10’ - Alcohol
Questionnaire
(Pages 50/52)
Photocopy Appendix 10
Questions only to
distribute to group
members. (Pages 50/52)
Ask group members to take a few minutes to think carefully about reviewing or
Setting
Personal Goals setting new personal goals for the week - bearing in mind the group activity carried
out in this week’s session.
Ask group members to write down 1 S.M.A.R.T. goal they wish to focus on.
Write today’s date + goal.
Examples of Goals
• Drink less alcohol this weekend - no more than 3 white wine and sodas.
• Only have takeaways once a week and choose healthier options - no chips!!
Next Week
Everyone to bring in a recipe of your favourite dish. Going to be looking at adapting
the recipes to make them healthier.
Remind clients to bring ‘Weight Record Card’ next week.
46
APPENDIX 8
WAYS TO MAKE EATING OUT HEALTHIER
STARTERS TO AVOID
STARTERS TO CHOOSE
MAIN COURSES TO AVOID
MAIN COURSES TO CHOOSE
PUDDINGS TO AVOID
PUDDINGS TO CHOOSE
47
APPENDIX 9
TAKEAWAY GAME
Using the material overleaf, make a set of 13 individual cards each with the name of a takeaway meal on one side and
showing the calorie and fat values on the other.
Place the cards on a table with the name of the meal face up. Give everyone a blank sheet of paper and ask them to
write down the 13 takeaway meals in rank order, by calorie content. That is, write the MOST calorific as number 1 and
the LEAST calorific as number 13.
In the whole group, discuss responses and try to get a consensus.
Place the cards in the true order and distribute the handout overleaf showing the full list.
The calorie values are interesting when considered in the context of someone’s daily meal plan of say 1,500 or 1,700
calories.
48
APPENDIX 9
FACTS ABOUT TAKEAWAY MEALS
MEAL (Standard Portion)kcaloriesFat (grams)
Fish and chips
1134
52
Sweet and sour chicken (battered) and fried rice
970
42
Vegetarian pizza (small)
936
27
Chicken tikka massala and pilau rice
860
47
Fried chicken and chips
814
45
Cheeseburger and chips
663
29
Bean burger in bun
589
20
Baked potato with cheddar cheese and butter
533
27
Chicken deli sandwich41011
Donor kebab40521
Chicken chow mein
384
22
Baked potato, cottage cheese and salad
374
5
49
APPENDIX 10
ALCOHOL QUESTIONNAIRE
Answer the following questions either TRUE or FALSE.
1.
Five pints of beer has the same calories as a cheeseburger and fries?
2.
A “beer belly” is only caused by downing too many pints?
3.
Alcohol is measured in units with the recommended maximum intake for men being 3-4 units per day?
4.
If you’re trying to lose weight a good choice is non-alcoholic beer?
5.
When you consume alcohol, you lose more water in your urine than you take in, in the drink itself?
6.
Switching between beer, wine and spirits will lead to intoxication more quickly than sticking to one type of alcohol beverage?
7.
There are no health benefits to drinking alcohol?
8.
Write down a few ways that you think you could enjoy drinking without adding to the waistline.
50
APPENDIX 10
ALCOHOL QUESTIONNAIRE
1.
FALSE
The five pints is equivalent to almost 1 and a half cheeseburgers and a portion of fries. With a pint of beer containing about 180 calories per pint or 900 in total whereas the cheeseburger and chips totals about 600 calories.
2.
FALSE
A “beer belly” is caused by eating or drinking too much therefore you don’t need to drink beer to get one but it certainly won’t help it.
3.
TRUE
Currently the recommended intake for men is 3-4 units of alcohol per day. It is also recommended that you have at least one or two alcohol free days per week. One unit of alcohol is equivalent to:
•
•
•
half a pint of ordinary strength beer or lager
a small glass of wine
a single pub measure of spirits
Men - if you drink 3 or 4 units a day or less, there should be no significant health risks.
Women - if you drink 2 or 3 units a day or less there should be no significant health risks.
4.
FALSE
Non-alcoholic beer actually has the same calories as alcoholic beer: 148 calories in a pint. If you drink a light beer you’ll only take in around 99 calories per pint. Take care with your choice - a can of extra strong beer or lager is equal to two pints of ordinary strength beer or lager, or four units of alcohol.
51
APPENDIX 10
ALCOHOL QUESTIONNAIRE
5.TRUE
Alcohol affects the hormones responsible for fluid balance. As a result, it causes you to pee frequently, losing body fluids. You then feel thirstier so you have another alcoholic drink and so it goes alcohol pee - thirst and so on. The only way to break the cycle is to have water or another non-alcoholic beverage. Along with the fluids drinkers lose, they excrete important nutrients as well. It’s one of the main reasons that after a lot of drink you wake up suffering from what is known as a “pain in the hair
roots” in Sweden, “wailing of the cats” in Germany or “a hangover” in Britain.
6.
FALSE
Remember that a standard drink of beer, wine, or spirits contains equivalent amounts of alcohol. Alcohol is alcohol and a drink is a drink.
7.
FALSE
There is some evidence that alcohol taken in moderation may have some health benefits. For men over 40, drinking 1 or 2 units of alcohol a day may help prevent coronary heart disease. For women who have been through the menopause, drinking 1 or 2 units of alcohol a day may help prevent coronary heart disease.
8.
Suggestions may include:
•
Drink Spirits with a diet or low calorie mixer e.g. swap Bacardi and Cola for a Bacardi and Diet Cola.
•
Alternate between Alcoholic and Non-alcoholic drink.
•
Be careful of the choice of non-alcoholic drink.
•
Order half pints instead of pints.
•
Add soda water to wine - a longer drink can last longer.
52
Session 7
53
SESSION 7 - MAKING GOOD CHOICES/FOOD LABELS OVERVIEW
Welcome
Waist and Weigh-In - Appendix 3 (Pages 19/20)
Feedback/Reflection
Group Activty Food Label Quiz - Guess the Food Game (Appendix 11 - Pages 57/58)
Handout - Your Guide to Food Labels
Set Personal Goal(s)
Next Week’s Reminder
What to do and what to bring?
Weight Record Card
54
Subject
WEEK 7 - MAKING GOOD CHOICES/FOOD LABELS
Welcome
Welcome everyone back to the session.
Weigh-In
As each group member arrives, ask if they wish to weigh themselves. Ask group
members to log their weight and waist circumference in their Weight Record Card.
Resources
‘Weight Record Card’
Ask people to reflect back to last week’s personal goals - did they manage to stick
Feedback on
Personal Goals to their goals - any difficulties and how did they overcome these obstacles.
Encourage group members to share their experiences.
Group Activity
Guess the
Food Game
So much of what we buy and eat is now pre-prepared so we simply have to reheat
it in the microwave or put it in the oven for 20 minutes. This means we don’t know
exactly what is in it. Nutritional information printed on food labels sets out the
amount of each key nutrient in an individual food or drink product. This can help
you keep track of what you’re eating.
‘Appendix 11 - Food Label
Quiz’ (Pages 57/58)
‘Check the Labels’ - HIRS
Code NUT 05/L Refer to
Resources Table
(Pages 79-81)
Handout the quiz and ask people in pairs to guess the food or drink item by looking
at the ingredients list. Explain that the ingredients list is always written in
descending order, so the main ingredient is the first one.
Bring group back together and give out the answers to the quiz.
Handout the booklet - ‘Check the Labels’. Hopefully once the booklets have been
read the complex issue of food labelling may become a bit clearer.
55
Subject
WEEK 7 - MAKING GOOD CHOICES/FOOD LABELS
Group Activity Divide the group into smaller groups of 2 or 3 and ask them to assess the food
Assess Food
Labels
labels on the items brought in, using the ‘Check the Labels’ - leaflet. Each small
group should have 2 or 3 labels to assess.
Does your food/drink items contain A little or A lot of sugar, fat, fibre?
This credit card can be stored in your purse or wallet and when out shopping it
can be used as a quick guide to assess the nutrition labels. Remember to use the
amounts per 100gms on the food labels, to compare with the amounts on the
credit card - ‘Your Guide to Food Labels’.
Setting
Personal
Goals
Resources
May be useful to have a few
other labels to hand just in
case some people forget to
bring any in.
‘Your Guide to Food Labels’
HIRS Code NUT 72/L
Refer to Resources Table
(Pages 79-81)
Ask group members to take a few minutes to think carefully about reviewing or
setting new personal goals for the week - bearing in mind the group activity carried
out in this week’s session.
Ask group members to write down 1 S.M.A.R.T. goal they wish to focus on.
Write today’s date + goals.
Examples of Goals
• Pay particular attention to food labels when shopping - take ‘Your Guide to Food
Labels’ credit card and compare labels.
• Write a shopping list and stick to it. Plan ahead meals for each night of the
week.
Next Week
Remind group members to bring ‘Weight Record Card’ next week.
Also bring in a copy of their favourite recipe.
56
FOOD LABEL GAME
GUESS THE FOOD/DRINK GAME
APPENDIX 11
Look at the following ingredients lists, which have been taken from the labels of various foods and drinks. Try to guess
the food or drink and write your answer on the dotted line.
1. INGREDIENTS: Carbonated Water, Sugar (carbohydrate), Colour (caramel E 150d), Phosphoric Acid, Flavourings
(including caffiene)
………………………………………………………………
2. INGREDIENTS: Water, Sweetcorn (3%), Potato Starch, Creamer [Contains Hydrogenated Vegetable Oil, Glucose Syrup
Solids, Milk Proteins, Acidity Regulator (Monopotassium Phosphate) and Emulsifier (E471)], Glucose Syrup, Chicken (1%),
Onion, Salt, Flavourings (contain Wheat), Flavour Enhancers (E621, E635), Parsley, Stabiliser (Xanthan Gum), Colour
(Beta-Carotene), Natural Flavourings.
………………………………………………………………
3. INGREDIENTS: Meat and Animal Derivatives (Turkey min 4%, Chicken min 4%), Cereals, Minerals, Various Sugars.
…………………………………………………………………
4. INGREDIENTS: Cereals (34%)(Wheat Flour, Whole Oats, Wheat Bran), Glucose-Fructose Syrup, Apples 8%, Sugar,
Vegetable Oil, Humectant (Glycerol), Maltodextrin, Honey, Dextrose, Stabalisers (Sodium Alginate, Cellulose, Xanthan Gum,
Carrageenan, Locust Bean Gum), Calcium Carbonate, Modified Starch, Dried Skimmed Milk, Salt, Flavourings, Cinnamon,
Raising Agent (Potassium Hydrogen Carbonate), Malic Acid, Calcium Phosphate, Citric Acid, Colour Caramel (E150d),
Emulsifier (E472e, E471, Wheat Gluten Starch, Niacin, Iron, Vitamin B6, Riboflavin (B2), Thiamin (B1), Folic Acid, Vitamin
B12.
…………………………………………………………………
5. INGREDIENTS: Wholewheat, Dried Fruit (28%)(Raisins, Coconut, Banana (Flavouring), Apple, Hazelnuts) Sugar, Salt,
Barley, Malt Flavouring, Niacin, Iron, Vit B6, Riboflavin (B2), Thiamin (B1), Folic Acid, Vitamin B12.
…………………………………………………………………
57
FOOD LABEL GAME
GUESS THE FOOD/DRINK GAME
APPENDIX 11
ANSWERS
1. Cola Drink
2.
Slim A Soup – Chicken and Sweetcorn
3.
Cat Food – Sheba – Delicious morsels of turkey and chicken.
4.
Kelloggs Nutrigrain Bar – Apple
5.
Kelloggs Fruit and Fibre Breakfast Cereal
58
Session 8
59
SESSION 8 - RECIPE ADAPTATION OVERVIEW
Welcome
Weigh-In - Appendix 3 (Pages 19/20)
Feedback/Reflection
Group Activity
Recipe Adaptation (Appendix 12 - Page 63)
Set Personal Goal(s)
Next Week’s Reminder
What to do and what to bring?
Weight Record Card
60
Subject
WEEK 8 - RECIPE ADAPTATION
Welcome
Welcome everyone back to the session.
Weigh-In
As each group member arrives, ask if they wish to weigh themselves. Ask group
members to log their weight and waist circumference in their Weight Record Card.
Resources
‘Weight Record Card’
Ask people to reflect back to last week’s personal goals - did they manage to stick
Feedback on
Personal Goals to their goals - any difficulties and how did they overcome these obstacles.
Encourage group members to share their experiences.
Group Activity
Recipe
Adaptation
People often feel dreadfully deprived having to forego their favourite recipe. By
doing this next exercise, people can see that there are some ways around that, by
modifying favourite unhealthy recipes, to make them a little more healthy.
Split the group into 2’s or 3’s - The group task is to work out how the recipe could
be modified to make it healthier, but just as tasty. They could also think about
accompaniments (breads, veg, salads) and puddings that could be served
alongside to make a complete healthy meal.
Each group should feedback and share ideas with the whole group.
In case the group don’t
bring in their own recipe
- have copies of popular
recipes to hand.
For example lasagne,
spaghetti carbonara or
macaroni cheese.
‘Appendix 12 - Recipe
Adaptation’ (Page 63)
61
Subject
WEEK 8 - RECIPE ADAPTATION
Group
Activity
Some Ideas
To
•
•
•
•
•
•
•
•
reduce fat in a recipe:
use low fat spread instead of butter
use less butter/oil than stated in recipe
use non stick frying pan with a lid and add less or no fat
use skimmed milk instead of whole milk
use low fat creme fraiche or low fat yoghurt instead of cream
use some vegetable stock instead of milk
use reduced fat cheese or less cheddar - grate it - it goes further!
bulk meat dishes out with more vegetables or pulses
To
•
•
•
•
reduce sugar in a recipe:
cut amount of sugar in recipes by about a half
use tinned fruit in natural juice instead of in syrup
use reduced sugar jams or pure fruit spread in sponges
use nutmeg, mixed spice and cinnamon with fruit for extra flavour
Resources
Ask group members to take a few minutes to think carefully about reviewing or
Setting
Personal Goals setting new personal goals for the week - bearing in mind the group activity carried
out in this week’s session.
Ask group members to write down 1 S.M.A.R.T. goal they wish to focus on.
Write today’s date + goal.
Examples of goals
• Concentrate on making more homemade dishes - focus on lowering the fat and
sugar content
• Go to Step Class once this week
Next
Week
Remind clients to bring ‘Weight Record Card’ next week.
62
APPENDIX 12
RECIPE ADAPTATION
USING YOUR CHOSEN RECIPE WRITE DOWN WAYS IN WHICH
THE FAT AND/OR SUGAR CONTENT COULD BE LOWERED
Think about healthy accompaniments that could be served along
with your recipe and suitable healthy puddings to make a
complete healthier meal.
63
64
Session 9
65
SESSION 9 - SNACKING OVERVIEW
OptionalPrior to session - Set up Snack Food Model Display
Swap & Save
Welcome
Weigh-In - Appendix 3 (Pages 19/20)
Group Activity
Beat the Snack Attack (Appendix 13 - Page 70)
Ideas of Healthy Snacks
Set Personal Goal(s)
Next Weeks Reminder
What to do and what to bring?
Weight Record Card
66
Subject
WEEK 9 - SNACKING
Resources
Prior to the
Session
Optional
‘Snack Food Model Display
- Swap + Save’ - Available
from HIRS - Code
NUT 72/K1
Refer to Resources Table
(Pages 79-81)
Welcome
Welcome everyone back to the session.
Weigh In
As each group member arrives, ask if they wish to weigh themselves. Ask group
members to log their weight and waist circumference in their Weight Record Card.
Set up Snack Food Model Display. This display visually illustrates the amount of
sugar and fat found in some everyday snack foods.
‘Weight Record Card’
Ask people to reflect back to last week’s personal goals - did they manage to stick
Feedback on
Personal Goals to their goals - ask about any difficulties and how did they overcome these
obstacles. Encourage group members to share their experiences.
Group Activity
Beat the
Snack Attack
Most of us will probably snack during the day but snacking needn’t be bad news
for your waistline. Snacking on healthy, low calorie foods can help keep hunger
pangs at bay.
Flipchart and pen for
brainstorming.
‘Appendix 13 - Snacking’
(Page 70)
Divide group into smaller groups of 2 or 3 and ask groups to brainstorm - Ideas of
Healthy Snacks.
‘Healthy Snacks’
Download from:
www.bda.uk.com/foodfacts
Focus on healthy snacks. Then think of ways you could introduce healthier snacking
into your day.
67
Subject
WEEK 9 - SNACKING
Group Activity May want to share these ideas with the group after their individual brainstorming
session:
Resources
Flip chart and pen for
brainstorming.
‘Quick convenient snacks’ - fruit - banana, handful of grapes, chopped melon, small
bag of sultanas, handful of cherry tomatoes, small cucumber sticks,
wholemeal scone and low fat spread or jam, small bowl of wholegrain cereal with
semi skimmed milk, rice cake and savoury spread, half a bagel with low fat cheese
spread.
‘Introducing healthier snacking @ home and @ work’
• plan ahead and take healthier snacks into work
• make smart choices from vending machines or the local shop
• join forces with friends or colleagues and take a walk to the local shop for some
fruit
Ask group members to take a few minutes to think carefully about reviewing their
Setting
Personal Goals goals or setting new personal goals for the week - bearing in mind the group
activity carried out in this week’s session.
Ask group members to write down 1 or 2 additional S.M.A.R.T. goals they wish to
focus on.
Write today’s date + goals.
Examples of Goals
• I will drink a large glass of water at my afternoon break instead of my usual cup
of coffee.
• Plan ahead - snack times and take them into work from home to avoid vending
machine temptation.
68
Subject
WEEK 9 - SNACKING
Optional
Healthy Snack Tasting Session - choose from the following ideas:-
Resources
• fresh fruit - bananas, grapes, apple, pineapple, melon, orange etc
• dried fruit - raisins, apricots etc
• vegetable sticks - with low fat dip e.g. spicy salsa (see recipe in pack) or cottage
cheese
• rice cakes/crackers with savoury spread
• mini wholemeal pitta stuffed with salad and/or tuna
• half a bagel or a few oat cakes with low-fat cheese spread
• small wholemeal or fruit scone with a little low-fat spread or jam
• diet or low fat yoghurt/fromage frais
69
APPENDIX 13
IDEAS OF HEALTHY SNACKS
WAYS TO INTRODUCE HEALTHIER
SNACKING INTO YOUR DAY
70
Session 10
71
SESSION 10 - WEIGHT MAINTENANCE AND FEEDBACK OVERVIEW
Welcome
Waist and Weigh-In - Appendix 3 (Pages 19/20)
Feedback/Reflection
Review of Personal Goal(s) - Recognising Achievements and Relapses
Feedback
What Next? and moving on... Think about future plans?
Achievements - Calculate overall group weight loss.
Ending/Closing Activity
72
SESSION 10 CYCLE OF CHANGE
Research has shown that there are different stages
involved in the way people make changes. At first,
people may not even be ready to change. They may
Where are you on the
Process of Changes?
Maintaining
Healthier
Lifestyle
Making
Changes
Maintaining
Changes
Ready to
Change
Relapsing/
Set Back
Thinking
about
Change
be not interested in change or are thinking about
change, but not quite sure. These people may need to
set some relevant information about why change is a
good idea. They might need time to think about the
pros and cons involved in changing.
Even when people are ready to change, they need to
prepare themselves before they actually get down to
making the changes. Making changes is one thing, but
maintaining the changes over weeks or months - or
forever - is another. Sometimes people relapse. For
whatever reason, they find they can’t keep to their
action plan. A relapse doesn’t mean a permanent
failure, just that things didn’t quite go to plan that
time! People can use relapse as a learning experience,
think about why things went wrong, and work out
whether and how they will prepare to take action
again.
Once people have maintained changes for many
months they may eventually go out of the circle and
become a person who has permanently changed.
For these people, the new way of doing things feels
absolutely normal and they know they will never slip
back to their old ways.
Not interested in
Changing
‘Current Lifestyle’
Adapted from Prochaska and Di Clemente
73
Subject
WEEK 10 - WEIGHT MANAGEMENT - FEEDBACK
Welcome
Welcome everyone to the final session and congratulate everyone for staying on
the course.
Waist &
Weigh In
Weigh everyone and record final weights.
Resources
‘Weight Record Card’
Measure everyones waists and record results.
Ask people to reflect back to last weeks personal goals - did they manage to stick
Feedback on
Personal Goals to their goals - did any difficulties arise and how did they overcome these
obstacles. Encourage group members to share their experiences.
Remind group members that making lifestyle changes is one thing, but
Review of
Personal Goals maintaining the changes over weeks or months - or forever - is another.
Recognising
Achievements
and Relapses
Sometimes people relapse. For whatever reason, they find they can’t keep to their
set personal goals. A relapse doesn’t mean permanent failure, just that things
didn’t quite go to plan that time!
People should use a relapse as a learning experience, thinking about why things
went wrong and work out whether and how they will prepare to take action again.
Each person needs a copy
of their personal goals with
them.
Use the ‘Cycle of Change’
diagram on the previous
page.
Ask people to form pairs and take it in turns to review all their personal goals.
• Notice the things that have gone really well and they now consider an integral
part of their lifestyle.
• Notice also the things they are still doing but find difficult. Discuss barriers and
ways of overcoming these.
• Notice goals which have been abandoned and work out together what happened.
74
Subject
WEEK 10 - WEIGHT MANAGEMENT - FEEDBACK
Resources
Feedback
Tell the group how important it is for you to get their feedback about how they felt
the whole programme went. Stress that this means comments about the good and
the not so good things. Their ideas for improving the programme are really
welcomed.
Post-it Notes
Give out a batch of post it notes to each person and ask them to respond to the
three headings on the flipchart with one comment per post-it. Invite them to stick
the post-its on the relevant piece of flip chart paper.
Things I really liked about...
the programme
Three sheets of flipchart
paper headed:
Things I didn’t particularly
like about the programme
I think the program would
be better if...
What Next?
Moving
on...
Ask the whole group to think about what their future plans are now that this
programme has come to an end. Get the group to come to an agreement about
future meetings.
Present options:
• nothing at all, individuals may wish to carry on by themselves with their
personal goals, recording their own weight and resetting a new target weight.
• have a room set aside within the workplace where group members can drop
in at any time review their weight or the room could be set aside for a drop-in
wegh-in session on a particular day and time each week.
75
Subject
WEEK 10 - WEIGHT MANAGEMENT - FEEDBACK
What Next?
Moving
on...
• Have an informal arrangement to stay in touch with other group members/
workmates and get together say once a month, at a regular time, in a specific
place.
Resources
• Continue to meet regularly (e.g. weekly) as a self-help group, to keep on track
with weight management.
• All join another group such as a commercial slimming group or a suitable keep
fit or walking group.
• Group members may not wish to continue meeting but they may wish to
continue to keep in touch with each other. They may wish to swap names,
addresses and phone numbers.
Ideally 2 people will volunteer to be responsible for co-ordinating a follow-on
group.
Achievements
Ask group members to calculate any weight loss they have achieved over the 10
week programme - get them to write it anonymously on a post-it. Gather these in
and add them up - reveal to the group - the groups combined weight loss over the
10 weeks.
There are 14lbs in 1 stone. Therefore if the group has lost 1st 10lbs between them
that is the equivalent of 24lbs or 12 bags of sugar!
Post-it Notes
Optional - kilogram
bags of sugar equal
approximately 2lbs.
1 x 14 = 14 + 10 = 24 lbs ÷ 2 = 12 bags of sugar.
76
Subject
WEEK 10 - WEIGHT MANAGEMENT - FEEDBACK
Ending
and Closing
Activity
Bringing the group to a formal close is important.
Resources
Open it up for each person, if they want to say a few words about their very best
moment (in terms of their personal achievements) during the programme.
Allow people to speak at random making it easy for those who haven’t anything to
say, to remain silent.
Congratulate group members for completing the 10 week programme.
And wish them every success in the future!
77
WEBSITES
For more information on Weight Management, healthy eating and physical activity - check out the following
websites...
NHS Forth Valley - ‘Choose To Lose’
www.nhsforthvalley.com/weight
British Dietetic Association - Weight Wise
www.bdaweightwise.com
British Dietetic Association - Food Fact Sheets
www.bda.uk.com/foodfacts
British Heart Foundation - Health at Work
www.bhf.org.uk/healthatwork/
Take Life On Campaign
www.takelifeon.co.uk
Active Scotland
www.activescotland.org.uk
Paths for All - Walk at Work
www.pathsforall.org.uk/work
Walking Routes
www.walking-routes.co.uk
Scottish Slimmers
www.scottishslimmers.com
Slimming World
www.slimmingworld.co.uk
Weight Watchers
www.weightwatchers.co.uk
NHS Choices - Lose Weight
www.nhs.uk - search ‘Lose Weight’
78
Leaflets
HIRS Codes
Weight Record Card
(NUT 08/L)
Brief Description
Available from
Small card to record weight and waist
Health Improvement Resource Services
measurements each week. Also has a BMI chart (HIRS), Central Supplies Department,
to help calculate Body Mass Index (BMI)
Colquhoun Street, Stirling FK7 7PX
tel: 01786 433867
email: FV-UHB.HIRS-group-mailbox@nhs.net
For more information and opening times visit
www.nhsforthvalley.com/healthpromotion
Choose ‘Health Improvement Resource
Service’
ALCOFACTS - A Guide to
Sensible Drinking
(ALC 28/L)
This booklet gives details about alcohol, what is HIRS as above.
a unit, drinking and driving, effects of alcohol
and knowing your limit.
Sensible Drinking
(ALC 06/L)
Alcohol and sensible limits. How many units are HIRS as above.
in a drink? What happens when we drink too
much?
What’s in a Drink? The Straight
Facts about Alcohol
(ALC 05/L)
Alcohol and how it affects us. How much is too
much? Alcohol and Scotland Law.
HIRS as above.
Are you Getting the Balance
Right? What is a Portion
(NUT 76/L)
This leaflet explains what a ‘healthy’
portion of everyday foods should be.
HIRS as above.
Just What You Have Been
Weighting For
(NUT 80/L)
This booklet gives a step by step guide to losing HIRS as above.
weight.
79
Leaflets
HIRS Codes
Check the Labels
(NUT 05/L)
Brief Description
Available from
Guide on how to read the information on food
labels and eating healthily to reduce the risk of
obesity, heart problems, diabetes, cancer and
stroke.
HIRS as previous.
Eatwell Plate: Flyer
(NUT ??/L)
A5 flyer has image of Eatwell Plate and tips
on how to eat a healthier diet. There is also a
South Asian version - Eatwell Plate: Flyer
(NUT 72/L)
HIRS as previous.
Eatwell: Your Guide to Healthy
Eating
(NUT 07/L)
A5 Booklet - attractive, easy to read leaflet
explaining the importance of healthy eating.
Also includes tips on food shopping and
hygiene. Simple recipe suggestions.
HIRS as previous.
Physical Activity and Weight Loss A5 Booklet - provides information on the
benefits of physical activity and how it can help
(PAC 09/L)
HIRS as previous.
with weight loss. Suitable activities are
highlighted, with issues around safe practice
being mentioned.
Getting Fitter is Easier Than You This leaflet encourages the reader to become
HIRS as previous.
more
moderately
active
for
a
total
of
30
mins
or
Think (PAC 01/L)
more each day.
Hassle Free Exercise
(PAC 05/L)
This booklet will help you take the first step by
building more activity into daily routines and
improving your health.
HIRS as previous.
Your Guide to Food Labels
(NUT 72/L)
This credit card sized resource encourages
people to read nutrition labels and make
healthier, more informed choices.
HIRS as previous.
80
Displays & Banners
HIRS Codes
Eatwell Banners
(NUT 102/103/104/K2)
Brief Description
Eatwell Poster
(NUT 21/P - A3 Smallest Size)
This poster is available in 2 sizes - A3 and A2.
This poster can be used to help individuals
make healthier food choices. Can be displayed
in the workplace to promote healthy eating
among staff.
(NUT 22/P - A2 Largest Size)
Available from
These three pull up banners should be used as
HIRS as previous.
a set. They could be used for promoting healthy
eating during a staff health awareness event
within the workplace.
HIRS as previous.
Eatwell - Floor Mat and Food
Models
(NUT 73/K1)
A tool for teaching nutrition and healthy eating. HIRS as previous.
This kit contains a range of plastic food models
from the five main food groups. It also contains
a large floor mat which illustrates a plate
divided into proportionate food groups.
Snack Food Model Display
Swap + Save
(NUT 72/K)
This resource contains a wide range of healthy
and unhealthy food models. Sugar and fat
cubes supplied with this resource can be used
to visually illustrate quantities of sugar and fat
within individual snacks and drinks. This
resource box also contains a swap + save
display. This shows how much overall
calories can be saved by making more sensible
+ healthier snack choices.
This resource raises awareness of the amount
of added sugars in common snack foods and
drinks.
HIRS as previous.
This display contains a range of healthy snacks
which could be kept in your drawer at work.
HIRS as previous.
Sugar Display
(NUT 74/K1)
Workplace Desktop + Drawer
Display
(WKH 12/K)
HIRS as previous.
81
ARE YOU A HEALTHY WEIGHT FOR YOUR HEIGHT?
st lb
7.0
7.1
7.2
7.3
7.4
7.5
7.6
7.7
7.8
7.9
7.10
7.11
7.12
7.13
8.0
8.1
8.2
8.3
8.4
8.5
8.6
8.7
8.8
8.9
8.10
8.11
8.12
8.13
kg
44.5
45.0
45.5
45.9
46.4
46.8
47.3
47.7
48.2
48.6
49.1
49.5
50.0
50.5
50.9
51.4
51.8
52.3
52.7
53.2
53.6
54.1
54.5
55.0
55.5
55.9
56.4
56.8
st lb
9.0
9.1
9.2
9.3
9.4
9.5
9.6
9.7
9.8
9.9
9.10
9.11
9.12
9.13
10.0
10.1
10.2
10.3
10.4
10.5
10.6
10.7
10.8
10.9
10.10
10.11
10.12
10.13
kg
57.3
57.7
58.2
58.6
59.1
59.5
60.0
60.5
60.9
61.4
61.8
62.3
62.7
63.2
63.6
64.1
64.5
65.0
65.4
65.9
66.3
66.8
67.2
67.7
68.1
68.6
69.0
69.5
st lb
11.0
11.1
11.2
11.3
11.4
11.5
11.6
11.7
11.8
11.9
11.10
11.11
11.12
11.13
12.0
12.1
12.2
12.3
12.4
12.5
12.6
12.7
12.8
12.9
12.10
12.11
12.12
12.13
kg
70.0
70.4
70.9
71.3
71.8
72.2
72.7
73.1
73.6
74.0
74.5
74.9
75.4
75.9
76.3
76.8
77.2
77.7
78.1
78.6
79.0
79.5
79.9
80.4
80.9
81.3
81.8
82.2
st lb
13.0
13.1
13.2
13.3
13.4
13.5
13.6
13.7
13.8
13.9
13.10
13.11
13.12
13.13
14.0
14.1
14.2
14.3
14.4
14.5
14.6
14.7
14.8
14.9
14.10
14.11
14.12
14.13
kg
82.7
83.2
83.6
84.1
84.5
85.0
85.4
85.9
86.3
86.8
87.2
87.7
88.1
88.6
89.1
89.5
90.0
90.4
90.9
91.3
91.8
92.2
92.7
93.1
93.6
94.0
94.5
95.0
st lb
15.0
15.1
15.2
15.3
15.4
15.5
15.6
15.7
15.8
15.9
15.10
15.11
15.12
15.13
16.0
16.1
16.2
16.3
16.4
16.5
16.6
16.7
16.8
16.9
16.10
16.11
16.12
16.13
kg
95.4
95.9
96.3
96.8
97.2
97.7
98.1
98.6
99.0
99.5
100.0
100.4
100.9
101.3
101.8
102.3
102.7
103.2
103.6
104.1
104.5
105.0
105.4
105.9
106.3
106.8
107.2
107.7
st lb
17.0
17.1
17.2
17.3
17.4
17.5
17.6
17.7
17.8
17.9
17.10
17.11
17.12
17.13
18.0
18.1
18.2
18.3
18.4
18.5
18.6
18.7
18.8
18.9
18.10
18.11
18.12
18.13
kg
108.2
108.6
109.1
109.5
110.0
110.4
110.9
111.3
111.8
112.2
112.7
113.2
113.6
114.1
114.5
115.0
115.4
115.9
116.3
116.8
117.2
117.7
118.1
118.6
119.1
119.5
120.0
120.4
st lb
19.0
19.1
19.2
19.3
19.4
19.5
19.6
19.7
19.8
19.9
19.10
19.11
19.12
19.13
20.0
20.1
20.2
20.3
20.4
20.5
20.6
20.7
20.8
20.9
20.10
20.11
20.12
20.13
kg
120.9
121.4
121.8
122.3
122.7
123.2
123.6
124.1
124.5
125.0
125.4
125.9
126.3
126.8
127.3
127.7
128.2
128.6
129.1
129.5
130.0
130.4
130.9
131.3
131.8
132.3
132.7
133.2
st lb
21.0
21.1
21.2
21.3
21.4
21.5
21.6
21.7
21.8
21.9
21.10
21.11
21.12
21.13
22.0
22.1
22.2
22.3
22.4
22.5
22.6
22.7
22.8
22.9
22.10
22.11
22.12
22.13
© These tables were supplied and reproduced with the kind permission of Counterweight Ltd
kg
133.6
134.1
134.5
135.0
135.4
135.9
136.3
136.8
137.2
137.7
138.2
138.6
139.1
139.5
140.0
140.5
140.9
141.4
141.8
142.3
142.7
143.2
143.6
144.1
144.5
145.0
145.4
145.9
st lb
23.0
23.1
23.2
23.3
23.4
23.5
23.6
23.7
23.8
23.9
23.10
23.11
23.12
23.13
24.0
24.1
24.2
24.3
24.4
24.5
24.6
24.7
24.8
24.9
24.10
24.11
24.12
24.13
kg
146.4
146.8
147.3
147.7
148.2
148.6
149.1
149.5
150.0
150.4
150.9
151.4
151.8
152.3
152.7
153.2
153.6
154.1
154.5
155.0
155.4
155.9
156.3
156.8
157.3
157.7
158.2
158.6
st lb
25.0
25.1
25.2
25.3
25.4
25.5
25.6
25.7
25.8
25.9
25.10
25.11
25.12
25.13
26.0
26.1
26.2
26.3
26.4
26.5
26.6
26.7
26.8
26.9
26.10
26.11
26.12
26.13
kg
159.1
159.5
160.0
160.5
160.9
161.4
161.8
162.3
162.7
163.2
163.6
164.1
164.5
165.0
165.5
165.9
166.4
166.8
167.3
167.7
168.2
168.6
169.1
169.5
170.0
170.5
170.9
171.4
st lb
27.0
27.1
27.2
27.3
27.4
27.5
27.6
27.7
27.8
27.9
27.10
27.11
27.12
27.13
28.0
28.1
28.2
28.3
28.4
28.5
28.6
28.7
28.8
28.9
28.10
28.11
28.12
28.13
kg
171.8
172.3
172.7
173.2
173.6
174.1
174.5
175.0
175.5
175.9
176.4
176.8
177.3
177.7
178.2
178.7
179.1
179.6
180.0
180.5
180.9
181.4
181.8
182.3
182.7
183.2
183.6
184.1
82
ARE YOU A HEALTHY WEIGHT FOR YOUR HEIGHT?
st lb
29.0
29.1
29.2
29.3
29.4
29.5
29.6
29.7
29.8
29.9
29.10
29.11
29.12
29.13
kg
184.6
185.0
185.5
185.9
186.4
186.8
187.3
187.7
188.2
188.6
189.1
189.6
190.0
190.5
st lb
30.0
30.1
30.2
30.3
30.4
30.5
30.6
30.7
30.8
30.9
30.10
30.11
30.12
30.13
kg
190.9
191.4
191.8
192.3
192.7
193.2
193.6
194.1
194.5
195.0
195.5
195.9
196.4
196.8
st lb
31.0
31.1
31.2
31.3
31.4
31.5
31.6
31.7
31.8
31.9
31.10
31.11
31.12
31.13
kg
197.3
197.8
198.2
198.7
199.1
199.6
200.0
200.5
200.9
201.4
201.8
202.3
202.7
203.2
st lb
32.0
32.1
32.2
32.3
32.4
32.5
32.6
32.7
32.8
32.9
32.10
32.11
32.12
32.13
kg
203.7
204.1
204.6
205.0
205.5
205.9
206.4
206.8
207.3
207.7
208.2
208.7
209.1
209.6
st lb
33.0
33.1
33.2
33.3
33.4
33.5
33.6
33.7
33.8
33.9
33.10
33.11
33.12
33.13
kg
210.0
210.5
210.9
211.4
211.8
212.3
212.7
213.2
213.6
214.1
214.6
215.0
215.5
215.9
st lb
34.0
34.1
34.2
34.3
34.4
34.5
34.6
34.7
34.8
34.9
34.10
34.11
34.12
34.13
kg
216.4
216.9
217.3
217.8
218.2
218.7
219.1
219.6
220.0
220.5
220.9
221.4
221.8
222.3
st lb
35.0
35.1
35.2
35.3
35.4
35.5
35.6
35.7
35.8
35.9
35.10
35.11
35.12
35.13
kg
222.8
223.2
223.7
224.1
224.6
225.0
225.5
225.9
226.4
226.8
227.3
227.8
228.2
228.7
st lb
36.0
36.1
36.2
36.3
36.4
36.5
36.6
36.7
36.8
36.9
36.10
36.11
36.12
36.13
© These tables were supplied and reproduced with the kind permission of Counterweight Ltd
kg
229.1
229.6
230.0
230.5
230.9
231.4
231.8
232.3
232.7
233.2
233.7
234.1
234.6
235.0
st lb
37.0
37.1
37.2
37.3
37.4
37.5
37.6
37.7
37.8
37.9
37.10
37.11
37.12
37.13
kg
235.5
236.0
236.4
236.9
237.3
237.8
238.2
238.7
239.1
239.6
240.0
240.5
240.9
241.4
st lb
38.0
38.1
38.2
38.3
38.4
38.5
38.6
38.7
38.8
38.9
38.10
38.11
38.12
38.13
kg
241.9
242.3
242.8
243.2
243.7
244.1
244.6
245.0
245.5
245.9
246.4
246.9
247.3
247.8
st lb
39.0
39.1
39.2
39.3
39.4
39.5
39.6
39.7
39.8
39.9
39.10
39.11
39.12
39.13
kg
248.2
248.7
249.1
249.6
250.0
250.5
250.9
251.4
251.8
252.3
252.8
253.2
253.7
254.1
83
HEIGHT CONVERSIONS
ft
4
4
4
4
4
4
4
4
4
4
4
4
inches
0
1
2
3
4
5
6
7
8
9
10
11
metres
1.22
1.25
1.27
1.30
1.32
1.35
1.37
1.40
1.42
1.45
1.47
1.50
ft
5
5
5
5
5
5
5
5
5
5
5
5
KG TO LBS CONVERSIONS
kgs
1
2
3
4
5
6
7
8
9
10
lbs
2.2
4.4
6.6
8.8
11
13.2
15.4
17.6
19.8
22.0
inches
0
1
2
3
4
5
6
7
8
9
10
11
metres
1.52
1.55
1.57
1.60
1.62
1.65
1.67
1.70
1.72
1.75
1.77
1.80
ft
6
6
6
6
6
6
6
6
6
6
6
6
inches
0
1
2
3
4
5
6
7
8
9
10
11
metres
1.82
1.85
1.87
1.90
1.92
1.95
1.97
2.00
2.02
2.05
2.07
2.10
ADDITIONAL CONVERSIONS
1 oz
1 lb
1 stone
1 stone
1 inch
39.4 inches
1 pint
28.3 g
454 g
14lbs
6.35kg
2.54cm
1m
568ml
© These tables were supplied and reproduced with the kind permission of Counterweight Ltd
84
Start
Weight
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
5%
2.5
2.6
2.6
2.7
2.7
2.8
2.8
2.9
2.9
3.0
3.0
3.1
3.1
3.2
3.2
3.2
3.3
3.4
3.4
3.5
3.5
3.6
3.6
3.7
3.7
3.8
3.8
3.9
3.9
4.0
Goal
Weight
47.5
48.4
49.4
50.3
51.3
52.2
53.2
54.1
55.1
56.0
57.0
57.9
58.9
59.8
60.8
61.8
62.7
63.6
64.6
65.5
66.5
67.4
68.4
69.3
70.3
71.2
72.2
73.1
74.1
75.0
Start
Weight
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
5%
4.0
4.1
4.1
4.2
4.2
4.3
4.3
4.4
4.4
4.5
4.5
4.6
4.6
4.7
4.7
4.8
4.8
4.9
4.9
5.0
5.0
5.1
5.1
5.2
5.2
5.3
5.3
5.4
5.4
5.5
Goal
Weight
76.0
76.9
77.9
78.8
79.8
80.7
81.7
82.6
83.6
84.5
85.5
86.4
87.4
88.3
89.3
90.2
91.2
92.1
93.1
94.0
95.0
95.9
96.9
97.8
98.8
99.7
100.7
101.6
102.6
103.5
Start
Weight
110
111
112
113
114
115
116
117
118
119
120
121
122
123
124
125
126
127
128
129
130
131
132
133
134
135
136
137
138
139
5%
5.5
5.6
5.6
5.7
5.7
5.8
5.8
5.9
5.9
6.0
6.0
6.1
6.1
6.2
6.2
6.3
6.3
6.4
6.4
6.5
6.5
6.6
6.6
6.7
6.7
6.8
6.8
6.9
6.9
7.0
Goal
Weight
104.5
105.4
106.4
107.3
108.3
109.2
110.2
111.1
112.1
113.0
114.0
114.9
115.9
116.8
117.8
118.7
119.7
120.6
121.6
122.5
123.5
124.4
125.4
126.3
127.3
128.2
129.2
130.1
131.1
132.0
Start
Weight
140
141
142
143
144
145
146
147
148
149
150
151
151
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
© These tables were supplied and reproduced with the kind permission of Counterweight Ltd
5%
7.0
7.1
7.1
7.2
7.2
7.3
7.3
7.4
7.4
7.5
7.5
7.6
7.6
7.7
7.7
7.8
7.8
7.9
7.9
8.0
8.0
8.1
8.1
8.2
8.2
8.3
8.3
8.4
8.4
8.5
Goal
Weight
133.0
133.9
134.9
135.8
136.8
137.7
138.7
139.6
140.6
141.5
142.5
143.4
144.4
145.3
146.3
147.2
148.2
149.1
150.1
151.0
152.0
152.9
153.9
154.8
155.8
156.7
157.7
158.6
159.6
160.5
Start
Weight
170
171
172
173
174
175
176
177
178
179
180
181
182
183
184
185
186
187
188
189
190
191
192
193
194
195
196
197
198
199
5%
8.5
8.6
8.6
8.7
8.7
8.8
8.8
8.9
8.9
9.0
9.0
9.1
9.1
9.2
9.2
9.3
9.3
9.4
9.4
9.5
9.5
9.6
9.6
9.7
9.7
9.8
9.8
9.9
9.9
10.0
Goal
Weight
161.5
162.4
163.4
164.3
165.3
166.2
167.2
168.1
169.1
170.0
171.0
171.9
172.9
173.8
174.8
175.7
176.7
177.6
178.6
179.5
180.5
181.4
182.4
183.3
184.3
185.2
186.2
187.1
188.1
189.0
85
Start
Weight
200
201
202
203
204
205
206
207
208
209
5%
10.0
10.1
10.1
10.2
10.2
10.3
10.3
10.4
10.4
10.5
Goal
Weight
190.0
190.9
191.9
192.8
193.8
194.7
195.7
196.6
197.6
198.5
Start
Weight
210
211
212
213
214
215
216
217
218
219
5%
10.5
10.6
10.6
10.7
10.7
10.8
10.8
10.9
10.9
11.0
Goal
Weight
199.5
200.4
201.4
202.3
203.3
204.2
205.2
206.1
207.1
208.0
Start
Weight
220
221
222
223
224
225
226
227
228
229
5%
11.0
11.1
11.1
11.2
11.2
11.3
11.3
11.4
11.4
11.5
Goal
Weight
209.0
209.9
210.9
211.8
212.8
213.7
214.7
215.6
216.6
217.5
Start
Weight
230
231
232
233
234
235
236
237
238
239
© These tables were supplied and reproduced with the kind permission of Counterweight Ltd
5%
11.5
11.6
11.6
11.7
11.7
11.8
11.8
11.9
11.9
12.0
Goal
Weight
218.5
219.4
220.4
221.3
222.3
223.2
224.2
225.1
226.1
227.0
Start
Weight
240
241
242
243
244
245
246
247
248
249
5%
12.0
12.1
12.1
12.2
12.2
12.3
12.3
12.4
12.4
12.5
Goal
Weight
228.0
228.9
229.9
230.8
231.8
232.7
233.7
234.6
235.6
236.5
86
Start
Weight
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
10%
5.0
5.1
5.2
5.3
5.4
5.5
5.6
5.7
5.8
5.9
6.0
6.1
6.2
6.3
6.4
6.5
6.6
6.7
6.8
6.9
7.0
7.1
7.2
7.3
7.4
7.5
7.6
7.7
7.8
7.9
Goal
Weight
45.0
45.9
46.8
47.7
48.6
49.5
50.4
51.3
52.2
53.1
54.0
54.9
55.8
56.7
57.6
58.5
59.4
60.3
61.2
62.1
63.0
63.9
64.8
65.7
66.6
67.5
68.4
69.3
70.2
71.1
Start
Weight
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
10%
8.0
8.1
8.2
8.3
8.4
8.5
8.6
8.7
8.8
8.9
9.0
9.1
9.2
9.3
9.4
9.5
9.6
9.7
9.8
9.9
10.0
10.1
10.2
10.3
10.4
10.5
10.6
10.7
10.8
10.9
Goal
Weight
72.0
72.9
73.8
74.7
75.6
76.5
77.4
78.3
79.2
80.1
81.0
81.9
82.8
83.7
84.6
85.5
86.4
87.3
88.2
89.1
90.0
90.9
91.8
92.7
93.6
94.5
95.4
96.3
97.2
98.1
Start
Weight
110
111
112
113
114
115
116
117
118
119
120
121
122
123
124
125
126
127
128
129
130
131
132
133
134
135
136
137
138
139
10%
11.0
11.1
11.2
11.3
11.4
11.5
11.6
11.7
11.8
11.9
12.0
12.1
12.2
12.3
12.4
12.5
12.6
12.7
12.8
12.9
13.0
13.1
13.2
13.3
13.4
13.5
13.6
13.7
13.8
13.9
Goal
Weight
99.0
99.9
100.8
101.7
102.6
103.5
104.4
105.3
106.2
107.1
108.0
108.9
109.8
110.7
111.6
112.5
113.4
114.3
115.2
116.1
117.0
117.9
118.8
119.7
120.6
121.5
122.4
123.3
124.2
125.1
Start
Weight
140
141
142
143
144
145
146
147
148
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
10%
14.0
14.1
14.2
14.3
14.4
14.5
14.6
14.7
14.8
14.9
15.0
15.1
15.2
15.3
15.4
15.5
15.6
15.7
15.8
15.9
16.0
16.1
16.2
16.3
16.4
16.5
16.6
16.7
16.8
16.9
© These tables were supplied and reproduced with the kind permission of Counterweight Ltd
Goal
Weight
126.0
126.9
127.8
128.7
129.6
130.5
131.4
132.3
133.2
134.1
135.0
135.9
136.8
137.7
138.6
139.5
140.4
141.3
142.2
143.1
144.0
144.9
145.8
146.7
147.6
148.5
149.4
150.3
151.2
152.1
Start
Weight
170
171
172
173
174
175
176
177
178
179
180
181
182
183
184
185
186
187
188
189
190
191
192
193
194
195
196
197
198
199
10%
17.0
17.1
17.2
17.3
17.4
17.5
17.6
17.7
17.8
17.9
18.0
18.1
18.2
18.3
18.4
18.5
18.6
18.7
18.8
18.9
19.0
19.1
19.2
19.3
19.4
19.5
19.6
19.7
19.8
19.9
Goal
Weight
153.0
153.9
154.8
155.7
156.6
157.5
158.4
159.3
160.2
161.1
162.0
162.9
163.8
164.7
165.6
166.5
167.4
168.3
169.2
170.1
171.0
171.9
172.8
173.7
174.6
175.5
176.4
177.3
178.2
179.1
87
Start
Weight
200
201
202
203
204
205
206
207
208
209
10%
20.0
20.1
20.2
20.3
20.4
20.5
20.6
20.7
20.8
20.9
Goal
Weight
180.0
180.9
181.8
182.7
183.6
184.5
185.4
186.3
187.2
188.1
Start
Weight
210
211
212
213
214
215
216
217
218
219
10%
21.0
21.1
21.2
21.3
21.4
21.5
21.6
21.7
21.8
21.9
Goal
Weight
189.0
189.9
190.8
191.7
192.6
193.5
194.4
195.3
196.2
197.1
Start
Weight
220
221
222
223
224
225
226
227
228
229
10%
22.0
22.1
22.2
22.3
22.4
22.5
22.6
22.7
22.8
22.9
Goal
Weight
198.0
198.9
199.8
200.7
201.6
202.5
203.4
204.3
205.2
206.1
Start
Weight
230
231
232
233
234
235
236
237
238
239
10%
23.0
23.1
23.2
23.3
23.4
23.5
23.6
23.7
23.8
23.9
© These tables were supplied and reproduced with the kind permission of Counterweight Ltd
Goal
Weight
207.0
207.9
208.8
209.7
210.6
211.5
212.4
213.3
214.2
215.1
Start
Weight
240
241
242
243
244
245
246
247
248
249
10%
24.0
24.1
24.2
24.3
24.4
24.5
24.6
24.7
24.8
24.9
Goal
Weight
216.0
216.9
217.8
218.7
219.6
220.5
221.4
222.3
223.2
224.1
88
ARE YOU A HEALTHY WEIGHT FOR YOUR HEIGHT?
© Reproduced with kind permission of the Food Standards Agency
89
REFERENCES
1.
House of Commons Health Committee Report on Obesity: HMSO, May 2004
2.
National Audit Office. Tackling Obesity in England, 2001: The Stationery Office
3.
Energising Lives: A Guide to Promoting Physical Activity in Primary Care: NHS Health Scotland, 2008
4.
Healthy Eating, Active Living: An Action Plan to Improve Diet, Increase Physical Activity and Tackle Obesity
(2008 - 2011): The Scottish Government, 2008.
90