According to Public Health England many of us are consuming more calories than we realise – an average of 200 to 300 extra calories per day. Over time, these extra calories can creep up on us and cause unhealthy weight gain.

Eating out has also become commonplace. On average a quarter of our calories are coming from eating out which can make it tricky to keep track of calories. This is known as ‘calorie creep’.

This ‘calorie creep’ contributes to our countries growing obesity problem, causing a range of health issues including heart disease, Type 2 diabetes and some cancers. As well as setting people up for a lifetime of ill health, treating obesity is costing the NHS around £6 billion every year. In Telford, 67% of adults are classed as overweight.

What can you do about calorie creep?

Public Health England has a simple tip for adults to help them make healthier choices while out and about – aim for 400-600-600. People are encouraged to try to stick to around 400 calories for breakfast, 600 calories for lunch and 600 calories for dinner, plus a couple of healthier snacks and drinks in-between.

The tip is designed to help you to reduce excess calorie consumption and stay within their recommended daily intake – 2,000 for women and 2,500 for men each day.

For most people, grabbing lunch is the norm – but consuming too many calories is easier than people may think. Something as common as a meal deal of a sandwich, a sugary soft drink and a packet of crisps can contain around 800 calories.

Major retailers – including Greggs, McDonald’s, Starbucks and Subway, will provide a range of options to help shoppers find meal options around 400 calories for breakfast and 600 calories for lunch and dinner. Hopefully more will follow suit.

For more easy ways for you to eat well visit the NHS Better Health website.