Cook Well, Work Well with Let’s Get Cooking

1. Cook Well, Work WellwithLet’s Get Cooking

2. Cook Well, Work Well • Three practical, healthy cooking workshops, delivered in the workplace • A focus on improving the knowledge, understanding and skills needed to prepare and cook healthy food • Encouragement and support to plan small changes which lead to big improvements in health, wellbeing and productivity at work • A focus on eating well for work l

3. Course overview In all workshops, delegates: • Learned how to chop and peel correctly and safely so that they can prepare fresh fruit and vegetables easily and quickly • Gained an understanding of how much fat, sugar and salt we should eat and how to cut down if necessary • Learned how to use healthy eating knowledge when planning, preparing, cooking and serving meals at home, and how to make better food choices in the workplace • Planned individual steps to improve eating and cooking habits

4. Workshop One Good food that is good for us : • Understand the of principles of eating a balanced diet and why it is important • Understand calories, their value in of a range of foods and how the food we eat should be balanced with activity levels • Understand why it is important to have a good breakfast • Be able to make a range of healthy breakfast dishes

5. Workshop Two How much and how many - getting our portions right: • Understand why we are all eating more and getting bigger • Understand what is meant by a portion, and how many portions of each type of food we should eat daily • Learn some techniques to reduce the amount we eat and chose some of these to use on a daily basis • Understand the benefits of cooking healthy, home-made foods rather than buying ready-made versions • Be able to make a range of healthy lunch dishes

6. Workshop Three Better food for better work: • Understand how to avoid unhealthy snacking and planned some changes • Be able to make a range of dishes for evening meals during the working week and how these can be adapted to take to work • Understand how the food we eat needs to match our activity levels and lifestyle • Apply learning from all workshops to plan healthy meals and menus to suit lifestyles • Plan small changes to make big improvements to health and wellbeing

7. Evaluation: the impact • More staff made time to eat breakfast, and were generally eating a healthier meal to start the working day • More staff were drinking water during the working day • A number of staff reported losing weight • More than half of staff reported regularly using simple steps from Cook Well, Work Well to eat more healthily • On average half the staff said they felt better about themselves • All staff rated Cook Well, Work Well as either ‘Excellent’ or ‘Very Good’.

8. Feedbackfrom participants “It has been one of the best courses I have been on for practical and informative education. Thanks for organising this.” “I now have a better awareness of portion sizes and food values on processed foods. I feel I have more energy and have joined an exercise class. My concentration is much better.” “I lost 10lbs just by doing what you told me to do.”

9. “Sleeping better so more awake in morning; eating proper planned meals and healthy snacks so less hungry; drinking more water inc when think I am hungry.” “More positive attitude towards everything.” “Less headaches in the afternoon.”

10. “Changing my eating patterns is having a positive effect on my outlook. I feel happier.” “Felt more alert. Due to eating breakfast and hydrating more.” “More aware of calorie intake and reducing fat.”

11. Employers comments "Being part of the Cook Well, Work Well pilot programme provided a great opportunity for Derby Hospitals… for staff to get involved in an educational programme that was both fun and interactive” Vanessa Edwards, Health Promotion Coordinator, Derby Hospitals ‘The Cook Well, Work Well programme from Lets Get Cooking is a fantastic scheme; it brings to light how the decisions we make daily affect our health and wellbeing through food. I have personally learnt a huge amount around food labelling and portion size.’ Zoë Wilson, Regional Wellbeing Manager, British Gas

12. Next stepsfor Cook Well, Work Well • Developing different models tailored to individual companies requirements • Public Health Lottery East Midlands Project for employed males aged 20-40 in deprived areas

13. Let’s try some sampleCook Well, Work Well activities

14. Cook Well, Work Well - some sample activities A - 100 Calorie Stop Which pot does not contain 100 calories of food? B - Sort it out ! Sort the foods in order from lowest to highest calorie content C - Large Dry White How many calories are there in in the largest wine glass? D - Goldilocks’ Breakfast Bowl If you reduce the size of your cereal bowl – how many fewer calories would you eat in a week? E - How many sugars? How many teaspoons of sugar are there in these five drinks? F - The Spice Table – Takeaway to “Make-away!”

15. How well did you do? A - 100 Calorie Stop Answer: 4 Quality Street sweets B - Sort it out ! Answer: all plates contain 300 calories C - Large Dry White Answer: extra, extra large glass of white wine (600ml) = 400 calories D - Goldilocks Breakfast Bowl Answer: 1813 calorie difference over the week   E - How many sugars? Answers: Red Bull = 5.7 tsp; pint of lager =2.7 tsp; Cranberry juice drink = 5tsp Coca cola = 7 tsp; Strawberry and banana smoothie = 5.3 tsp F - Takeaway to “Make-away” Answer: Lets Get Cooking!

16. Cook Well, Work Well Any questions? rebecca.popple@sft.gsi.gov.uk jane.pond@sft.gsi.gov.uk caroline.fanshawe@sft.gsi.gov.uk Thank you!