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Helpful Tips

Wellbeing and Resilience Leaflet

Find useful tips to increase your resilience and wellbeing, in an easy to read PDF format.

Eating to help Activity during the Working Day

Begin the day with a pint of warm water with lemon.


•A good breakfast before leaving the house

•Snack  2-3 hours later


•Snack  2-3 hours later

•Dinner and

•depending on the length of your day another snack 2-3 hours later.

Aim to drink least 2 litres of fluids a day, not just coffee or tea, include decaffeinated green tea or fruit teas, which can be added to bottled water for flavour.


If you get the point where you feel thirsty, you are already dehydrated.


Breakfast: Oats soaked in almond milk overnight, with berries or dried fruit. Or, two pieces of whole wheat toast with peanut butter and real fruit jam.


Snacks: to be had between main meals.

•6 almonds (not if you had the peanut butter for breakfast).

•0% fat yoghurt with berries or strawberries,

•A fruit smoothie made up of milk, kiwi, spinach, berries, strawberries and a small banana, almonds (again do not add the nuts if you had the peanut butter for breakfast).


Lunch: should your biggest meal.

Protein: either chicken breast, pork substance, beef substance, salmon, or a meat substitute (e.g. Quorn) for vegetarians or vegans. Each protein source, should be roughly palm sized.

Carbohydrate: either potato, sweet potato, rice, with a mixture of vegetables; broccoli, spinach, peas, kale, peppers.


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