Eating Well
Eating Well
Welcome to the Eatwell guide, where vibrant colours guide you toward a healthier and more balanced diet. Follow these simple principles to ensure you’re getting a variety of nutrients and promoting overall well-being:
Green Goodness – Fruits and Vegetables
Eat at least 5 portions of a variety of fruits and vegetables every day. Embrace the freshness and nutritional richness of nature’s greens to fuel your body with essential vitamins and minerals.
Yellow Power – Starchy Carbohydrates
Base your meals on potatoes, bread, rice, pasta, or other starchy carbohydrates. Opt for wholegrain options when possible to provide long-lasting energy and fiber for a healthy digestive system.
Pink Protein – Diverse Protein Sources
Include beans, pulses, fish, eggs, and meat in your diet. Aim for 2 portions of fish every week, with one being oily fish. Diversify your protein intake for a well-rounded nutritional profile.
Blue Dairy and Alternatives
Incorporate dairy or dairy alternatives such as soya drinks. Choose lower fat and lower sugar options to support bone health and overall well-being.
Purple Fats and Oils
Opt for unsaturated oils and spreads in small amounts. Choose options like extra virgin olive oil, sunflower oil, or vegetable oil. Differentiate between saturated and unsaturated fats by their consistency – solid at room temperature for saturated and liquid for unsaturated.
Stay Hydrated
Drink 6-8 cups/glasses of fluid a day to keep your body hydrated. Water, herbal teas, and other low-calorie options are excellent choices for maintaining proper hydration levels.
Traffic Light Labels
Always check food labels using the traffic light system. It’s a quick and easy way to identify nutritional content, but be mindful that it is usually per portion, not the entire packet.
Limit High Sugar/Fat/Salt Products
Enjoy high sugar, fat, and salt products such as biscuits, crisps, cakes, chocolate, ice cream, and sweets in moderation. Consume them less often and in smaller amounts to maintain a balanced and health-conscious diet. `Remember, your plate is your palette for good health. Embrace the colours of the Rainbow Plate for a vibrant and nutritious lifestyle!
5 a day
Unlocking the Power of Fruits and Vegetables
Fruits and vegetables are not just a colourful addition to your plate; they are nutritional powerhouses! Packed with essential vitamins, minerals, and fibre, they play a crucial role in maintaining a healthy, balanced diet and reducing the risk of diseases, including certain cancers.
Portion Control for Little Hands
For children, a portion is roughly what they can hold in the palm of their hand. Let’s make every portion count for their growing bodies and developing minds.
A Day in the Life of Healthy Eating
Breakfast
Enhance your cereal, porridge, or low-fat yogurt with a burst of freshness by adding fresh or dried fruits.
Lunch
Elevate your sandwich game by including a vibrant salad with cucumber, lettuce, or tomato. Don’t forget to add a piece of fruit or some carrot sticks on the side.
Tea
Boost the nutritional value of stews and bakes by incorporating lentils or beans. Grate carrots into pasta sauces and serve a variety of vegetables on the side for a wholesome and satisfying meal.
Potato Pointers
While regular potatoes don’t count toward your fruit and veg intake, sweet potatoes are an excellent source of carbohydrates. However, avoid frying them. Just like pasta and rice, potatoes are a valuable addition to your diet.
Seasonal Sensations
Explore the local market for affordable and tastier fruits and vegetables that are in season. Seasonal produce not only supports local farmers but also offers a delightful variety to your meals.
Canned and Frozen Convenience
Make healthy choices quick and easy by opting for no added salt or sugar canned fruits and vegetables in their own juice, not syrup. Frozen counterparts are equally convenient and add a nutritious touch to stews, sauces, or as side dishes.
Juice Wisdom
Limit fruit juice and smoothies to a portion of 150ml a day to manage sugar intake. Whole fruits are preferred for the fibre content and overall health benefits.
Dried Fruits
A Tiny Treat-Dried fruits like raisins, sultanas, and dried apricots are fantastic for children. However, be mindful of portion sizes, as they are less filling than fresh fruits. Consider adding them to cereals, yogurt, or as a delightful snack. Let’s savour the goodness of fruits and vegetables at every meal, cultivating a healthy lifestyle that nourishes the body and delights the taste buds.
Sugar Smart
Understanding the Sweet Story
Children often encounter sugar in various forms and being mindful of these sources is crucial for their overall health. Excessive sugar intake, found in fizzy drinks, juice drinks, pastries, cakes, biscuits, sugary breakfast cereals, flavoured yogurts, sweets, chocolate, and ice cream, can have detrimental effects on their well-being.
Unseen Risks of
Too Much Sugar
The accumulation of hidden fats, brought on by excessive sugar consumption, poses health risks that may go unnoticed. This build-up can lead to weight gain, increasing the likelihood of serious diseases such as type 2 diabetes, heart disease, and certain cancers. Additionally, frequent and excessive sugar intake is a leading cause of painful tooth decay, resulting in a concerning number of children undergoing tooth removal procedures in hospitals.
The Culprit: Added Sugar
When we refer to added sugar, we mean any sugar introduced to food and drinks for sweetening purposes. This could be done by manufacturers, chefs, or even at home. Added sugar includes not only the sugar in your tea but also honey, syrups, fruit juices, and nectars.
Sugar-Free Zones
Certain foods are naturally free from added sugar:
- Milk and Plain Yogurts: No need to worry about sugar in these; it’s not added.
- Fruits and Vegetables:The sugar in whole fruits and vegetables is not considered added sugar. Enjoy their natural sweetness, along with essential vitamins, minerals, and fiber that contribute to your child’s 5 A Day. Keep dried fruits to mealtimes to protect teeth, as they are more concentrated.
Juice and Smoothie Awareness
While fruit and vegetable juices and smoothies contribute to the 5 A Day goal, it’s essential to be mindful of their sugar content. Limit the amount to no more than 150ml a day and consume them during mealtimes to mitigate the risk of tooth decay, similar to dried fruit.
Building Healthy Habits
By making informed choices and encouraging a balanced diet, we can empower our children to develop healthy habits that will benefit them now and in the future. Together, let’s foster a Sugar Smart generation!
Fats: The Good, the Bad, and the Smart Choices
Unveiling the Impact of Saturated Fat
Too much saturated fat can lead to unseen build-ups of harmful fat, posing serious health risks such as heart disease, type 2 diabetes, and certain cancers. Saturated fats play a role in high blood cholesterol, transporting it to arteries where it may accumulate, restricting blood supply to the heart and potentially causing heart attacks. On the other hand, unsaturated fats aid in eliminating excess cholesterol, reducing the risk of arterial blockages.
Weight and Fat
Smart Fat Reduction Strategies
Choose Lower
Fat Products
Choose
Healthy Fats
Incorporate healthy fats from sources like fish, avocados, unsalted nuts, and seeds. Half an avocado counts towards one of your 5 a day, and nuts and seeds contribute to protein intake.
Mindful Cooking
Methods
Avoid adding extra oil or butter when cooking. Instead, explore healthier methods such as grilling, baking, steaming, or poaching to retain flavour without excess fat.
Embrace
Oily Fish
Include more fish in your diet, especially oily varieties like mackerel or salmon. These contain good fats that contribute to lower cholesterol levels.
Choose
Healthy Fats
Choose lower fat mince and always trim visible fat from meat before cooking. This simple step significantly reduces saturated fat intake. By making these smart choices and being mindful of fat intake, we can promote heart health, manage weight effectively, and reduce the risk of chronic diseases. Let’s embark on a journey towards a balanced and heart-smart lifestyle!
Salt
Beware of the stealthy culprits lurking in our daily meals. Salty foods that demand a watchful eye include sausages, bacon, ham, pastries, pizza, cheese, crisps, salted nuts, gravy, brown sauce, soy sauce, mustard, and ketchup. While these add flavour, too much salt can jeopardize the health of our kids, putting them at risk of high blood pressure and heart disease in the future.
The Golden Rule: Less Than a Teaspoon
Wise Swaps for Snacking
Certain foods are naturally free from added sugar:
- Swap crisps and salted nuts for: Plain rice cakes, chopped fruit, veggie sticks, or unsalted nuts.
- Choose reduced salt options: Brown sauce, ketchup, mustard, soy sauce, and gravy. Use them sparingly, as a little goes a long way.
Home-Cooked Triumphs Over Takeaways
Shake Off the Saltshaker
DIY Meals for the Win
Ready meals and pre-packaged soups are often loaded with salt. Take charge of your family’s health by preparing your own meals at home. It’s a delightful way to control ingredients and prioritize a low-salt lifestyle.
Breakfast Brilliance
Even breakfast cereals can harbour hidden salts. Choose low-salt options such as plain porridge, whole-wheat biscuits, or shredded wheat. Elevate the taste with fresh, frozen, or tinned fruits in their natural juices.
Savvy Swaps for Savoury Delights
Make conscious choices when it comes to cheese and processed meats:
- Swap cheese and processed meats for: Lean cuts of chicken, beef, or canned tuna. It’s a savoury switch that aligns with a lower salt lifestyle.
Let’s embark on a flavourful journey that prioritizes health. By making mindful choices, we can ensure a low-salt lifestyle for our kids, setting the foundation for a healthy and happy future.
Lunch boxes
Whether squeezing it in before the school run in the morning or before bed on busy midweek evenings, preparing your child’s lunchbox can seem like just another thing on the list.
School meals are a great choice, but if you do make a packed lunch for your child then we’ve got you covered with our range of quick, easy, healthier lunchbox ideas and tips.
Creating lunches that keep kids energized throughout the day starts with a solid foundation:
Trim the Extras
Be mindful of spreads and condiments:
Choose Wisely for Sandwich Fillings
Select nutritious and lower-fat sandwich fillings to keep things tasty and healthy:
Green Goodness in Every Bite
Veggie Variety
Incorporate a rainbow of vegetables into lunch boxes for added nutrition:
Snack Smart
Make smart swaps for snack time:
Sweet Treat Transitions
Satisfy sweet cravings with healthier options:
Indulge in Healthier Desserts
Make dessert choices that are both delicious and nutritious:
Swap cakes and chocolates for: Malt loaf or fruit teacakes.
Yogurt Mastery
Choose yogurt options that balance taste and nutrition:
Empower your kids with lunches that not only taste great but also provide the nutrients they need to thrive. With these smart choices, you’re setting the stage for a healthy and successful school day!
Healthy Swaps
These simple food swap ideas can help cut down on sugar, salt and fat in your and your family’s diet, plus discover easy ways to make a swap when you next shop.
Even just 1 or 2 everyday swaps can really make a difference and go a long way to making each day healthier – but the more you make, the better!
Breakfast Revamp
cereal options:
Fruity Delights
Elevate lower-sugar cereals or plain natural yogurt with a burst of sweetness:
Toast Triumph
Say goodbye to croissants and welcome wholemeal toast:
Yogurt Makeover
Upgrade format frais pots to split pot yogurts for a delicious change:
Smart Snacking Choices
Make healthier snack choices that satisfy their cravings:
- Instead of: Chocolate, cake bars, or pudding pots.
- Choose: A slice of malt loaf, a fruited teacake, sugar-free jelly, fresh or tinned fruit (in juice, not syrup), crackers topped with lower-fat cheese, plain rice cakes, chopped veggies with lower-fat hummus, or plain popcorn.
Sweet Treat Transitions
Satisfy sweet cravings with healthier options:
Swap sugary cereal bars for: Dried fruit snack pots.
With these simple swaps, you’re not just changing what they eat – you’re transforming their daily choices to be more nutritious and supportive of their well-being. These alternatives are not only healthier but also delicious, making it easy to embrace a balanced and enjoyable diet.
Take-away’s and ready meals
Swapping takeaways for home cooking can save a staggering £800 a year.
Make vegetables the main event! They tend to cost less than meat, so swapping more veg into your meals can cut your food bills, as well as cutting back on fat.
Swap salt for herbs, spices or pepper and add flavour to your dish. Try some ginger, basil, coriander or curry powder to spice up your meal.
Smart Start: Ditch the Extras
Portion Patrol
Wise Choices for Main Dishes
Veggie Power
Sugar Swap
- Instead of : Regular drinks.
-
Choose : Lower-sugar alternatives or save money with water or no
added sugar squash at home.
Transform Your Ready Meals
- Choose : Boiled or plain rice instead of egg-fried or pilau. Choose vegetables and salad over garlic bread.
- Keep an eye on : Traffic light labels. Aim for more greens and ambers and cut down on reds.
Pie Perfection
options like cottage or fish pies.
Embrace the Fake-Away Challenge
- Experiment with : Cooking a fake-away at home. Start with pre-prepared ingredients and gradually transition to preparing dishes from scratch, like fish and chips, pizzas, burgers, and curries. By incorporating these simple changes, you can transform takeout nights into healthier, homemade delights for your family. Enjoy the flavours while nurturing their wellbeing!
Processed Food
Understanding Processed Foods
Processed foods extend beyond microwavable and ready meals, encompassing any food altered during preparation. Basic food processing methods include freezing, canning, baking, and drying. While not all processed foods are unhealthy, some may contain elevated levels of salt, sugar, and fat.
Identifying Processed Foods
- Breakfast cereals
- Cheese
- Tinned vegetables
- Bread
- Savoury snacks (crisps, sausage rolls, pies, and pastries)
- Meat products (bacon, sausage, ham, salami, pate)
- Microwave and ready meals
- Cakes and biscuits
- Soft drinks
The Purpose of Food Processing
- Safety: Milk is pasteurised to remove harmful bacteria.
- Suitability: Seeds are pressed to make oil.
The Less Healthy Side of Processing
-
Flavour Enhancement: Ingredients are added to enhance
flavour and extend shelf life. -
Structural Contribution: Salt in bread and sugar in cakes
contribute to the food’s structure.
Hidden Challenges
-
Awareness Challenge: Consumers may not be aware of the
added amounts in processed foods. -
Calorie Conundrum: Processed foods can be calorie-dense due
to added sugar or fat.
Smart Choices for a Balanced Diet
- Reading Labels: Check nutrition labels to compare processed products.
- Monitoring Nutrients: Keep a check on fat, salt, and sugar levels.
- Informed Decisions: Make informed choices based on nutritional information.
Budgeting
Smart Shopping for a Healthier Wallet and Lifestyle
Welcome to our guide on budget-friendly and health-conscious grocery shopping! Maintaining a nutritious diet doesn’t have to break the bank. Follow these practical tips to make the most of your grocery budget while promoting a healthier lifestyle.
Plan Ahead with a Shopping List
- Weekly Meal Planning: Map out your meals for the week, incorporating ingredients you already have. Create a shopping list for any missing items.
- Avoid Shopping Hungry: Shopping on an empty stomach may lead to impulsive, less healthy choices. Eat before heading to the store.
Minimise Food Waste
- Be Meticulous with Purchases: Families often waste nearly £60 worth of food monthly. Stick to buying what you’ll consume and freeze any surplus. Utilise food storage.
Utilize food storage solutions to extend freshness.
- Leftovers Are Gold: Cook extra portions for lunch the next day, reducing waste and saving money. Freeze any unused leftovers for future meals.
Budget-Friendly Choices
- Embrace Frozen Produce: Frozen fruits and vegetables are convenient, equally nutritious, and often more affordable than fresh options.
- Try Cheaper Brands: Experiment with cost-effective brands; the quality might surprise you. Focus on taste rather than fancy labels.
Healthier Alternatives
- Meat Alternatives: Include more vegetables in meat dishes to stretch your meals further. Try meat-free options to cut costs, like implementing “Meat-Free Mondays.”
- Pulses for Nutrition: Incorporate inexpensive and nutrient-rich pulses like beans and lentils into your meals to reduce reliance on more expensive meats.
Kitchen Management
- Utilize Kitchen Inventory: Know what’s in your kitchen and plan meals around existing ingredients. Check use-by dates to avoid unnecessary purchases.
- Freeze Bread Smartly: Combat bread waste by freezing it, preferably in portions, while it’s at its freshest.
Cooking Strategies
- Choose Cheaper Cuts: Save money by exploring less expensive cuts of meat. Slow-cooking can turn them into flavourful, budget-friendly meals.
- Cook from Scratch: Prepare meals at home to save money and control ingredients. It’s often more cost-effective and healthier than takeout.
Shopping Tips
- Compare Prices: Compare prices between pre-packed and loose fruits and vegetables. Sometimes buying in bulk isn’t always the most cost-effective option.
- Beware of Offers: Be cautious with special offers. Only purchase items you need and are likely to use to avoid unnecessary spending.
Lifestyle Choices
- Downsize Luxuries: Trim down on non-essential items like sugary snacks and drinks. Consider healthier and more affordable alternatives.
- Toddlers Eat Smart: Include toddlers in your meals to avoid pricey pre-prepared toddler food. Adjust their portions and freeze extras.
Savvy Shopping
- Online Shopping: Take advantage of online supermarket price comparisons to find the best deals and stay within your budget.
- Happy Hour Shopping: Explore supermarkets during “happy hours” when fresh items are discounted. Timing is key to scoring great deals.
Remember, a well-planned approach to grocery shopping not only helps you save money but also contributes to a healthier and more sustainable lifestyle. Happy and healthy shopping!
Food Labels
Discovering what’s inside your food has never been easier, thanks to traffic light labels prominently displayed on most food and drink packaging. These labels utilize a color-coded system—red, amber, and green—to empower consumers to make healthier choices while shopping.
Understanding Traffic Light Labels
- Red, Amber, Green Coding: The intuitive colour system on the front of the pack offers a quick overview of the nutritional content. Choose more greens and ambers, and be mindful of reds, helping you make informed choices for a balanced diet.
- Nutrition Labels: Also known as food labels, they provide details on sugar, saturated fat, and salt content. Use these labels as a guide to better understand the nutritional profile of your purchases.
Reading Food Labels
- Calorie Information: While not all packaged items feature traffic light labels, calorie information is a must and is typically found on the back of the pack. Pay attention to these details to manage your calorie intake effectively.
- Energy Measurement: Food labels include energy values in kilojoules (kJ) and kilocalories (kcal), commonly known as calories. Calories serve as a measure of the energy content in food and beverages.
Healthy Choices for Children
- Caloric Intake: Children should primarily obtain their calories from breakfast, lunch, and dinner. However, if snacking is a part of their routine, opt for 100-calorie snacks, limiting it to two per day. This ensures a balanced and healthy diet for growing kids.
Empowering Healthier Lifestyles
- Understanding food labels is a powerful tool in making conscious and nutritious choices. By focusing on traffic light signals, reading nutrition labels, and monitoring calorie intake, you take charge of your wellbeing. Stay informed, stay healthy!
Grow your own
Welcome to your go-to resource for reaping the benefits of growing your own food. Discover the joy of cultivating plants, the cost-effective nature of home gardening, and the plethora of choices at your fingertips. Whether you’re a seasoned gardener or a beginner, here are some tips to set you on the path to a flourishing harvest.
Getting Started
Growing your own food is a rewarding experience, and it all begins with selecting the right plants. Start with herbs such as basil, parsley, and coriander. These culinary delights thrive on a sunny windowsill, adding both flavour and freshness to your meals. Experiment by planting seeds from shop-bought bags of dried peas – you might be surprised as they germinate into delightful pea shoots. Supermarket peppers and chili seeds can also find a new home in the sunshine of your windowsill.
Container Gardening
Limited on space? No problem! Embrace container gardening by planting mini-roots and spring onions. Container gardening is a versatile solution, allowing you to cultivate a variety of crops in limited spaces. Sow carrots and beetroot in containers during spring for a quick harvest of tender, tasty baby roots. Imagine the satisfaction of pulling, trimming, rinsing, and cooking your homegrown vegetables – a true farm-to-table experience. Dwarf French beans are also a great option, thriving in bucket-sized pots or large boxes.
Involving Kids in Gardening
It’s never too early to instil a love for gardening in children. Get your kids active and involved in the garden, allotment, or even growing indoors. Gardening not only teaches them about the origins of their food but also promotes physical activity and a connection with nature. Imagine the excitement in their eyes as they witness seeds transform into thriving plants. Make it a family affair and bond over the joy of watching your garden flourish.
Benefits of Growing
Your Own Food:
Cost-Effective: Save money by cultivating your own produce and reduce your grocery bills.
Freshness and Flavour: Enjoy the unparalleled taste of freshly harvested fruits, vegetables, and herbs.
Health and Nutrition: Homegrown produce is often richer in nutrients and free from harmful pesticides.
Sustainable Living: Reduce your carbon footprint by cultivating your own food locally.
Therapeutic: Gardening has been shown to reduce stress and improve mental well-being.
Eating well
Eating Well
Welcome to the Eatwell guide, where vibrant colours guide you toward a healthier and more balanced diet. Follow these simple principles to ensure you’re getting a variety of nutrients and promoting overall well-being:
Green Goodness – Fruits and Vegetables
Eat at least 5 portions of a variety of fruits and vegetables every day. Embrace the freshness and nutritional richness of nature’s greens to fuel your body with essential vitamins and minerals.
Yellow Power – Starchy Carbohydrates
Base your meals on potatoes, bread, rice, pasta, or other starchy carbohydrates. Opt for wholegrain options when possible to provide long-lasting energy and fiber for a healthy digestive system.
Pink Protein – Diverse Protein Sources
Include beans, pulses, fish, eggs, and meat in your diet. Aim for 2 portions of fish every week, with one being oily fish. Diversify your protein intake for a well-rounded nutritional profile.
Blue Dairy and Alternatives
Incorporate dairy or dairy alternatives such as soya drinks. Choose lower fat and lower sugar options to support bone health and overall well-being.
Purple Fats and Oils
Opt for unsaturated oils and spreads in small amounts. Choose options like extra virgin olive oil, sunflower oil, or vegetable oil. Differentiate between saturated and unsaturated fats by their consistency – solid at room temperature for saturated and liquid for unsaturated.
Stay Hydrated
Drink 6-8 cups/glasses of fluid a day to keep your body hydrated. Water, herbal teas, and other low-calorie options are excellent choices for maintaining proper hydration levels.
Traffic Light Labels
Always check food labels using the traffic light system. It’s a quick and easy way to identify nutritional content, but be mindful that it is usually per portion, not the entire packet.
Limit High Sugar/Fat/Salt Products
Enjoy high sugar, fat, and salt products such as biscuits, crisps, cakes, chocolate, ice cream, and sweets in moderation. Consume them less often and in smaller amounts to maintain a balanced and health-conscious diet. `Remember, your plate is your palette for good health. Embrace the colours of the Rainbow Plate for a vibrant and nutritious lifestyle!
5 a day
Unlocking the Power of Fruits and Vegetables
Fruits and vegetables are not just a colourful addition to your plate; they are nutritional powerhouses! Packed with essential vitamins, minerals, and fibre, they play a crucial role in maintaining a healthy, balanced diet and reducing the risk of diseases, including certain cancers.
Portion Control for Little Hands
For children, a portion is roughly what they can hold in the palm of their hand. Let’s make every portion count for their growing bodies and developing minds.
A Day in the Life of Healthy Eating
Breakfast
Enhance your cereal, porridge, or low-fat yogurt with a burst of freshness by adding fresh or dried fruits.
Lunch
Elevate your sandwich game by including a vibrant salad with cucumber, lettuce, or tomato. Don’t forget to add a piece of fruit or some carrot sticks on the side.
Tea
Boost the nutritional value of stews and bakes by incorporating lentils or beans. Grate carrots into pasta sauces and serve a variety of vegetables on the side for a wholesome and satisfying meal.
Potato Pointers
While regular potatoes don’t count toward your fruit and veg intake, sweet potatoes are an excellent source of carbohydrates. However, avoid frying them. Just like pasta and rice, potatoes are a valuable addition to your diet.
Seasonal Sensations
Explore the local market for affordable and tastier fruits and vegetables that are in season. Seasonal produce not only supports local farmers but also offers a delightful variety to your meals.
Canned and Frozen Convenience
Make healthy choices quick and easy by opting for no added salt or sugar canned fruits and vegetables in their own juice, not syrup. Frozen counterparts are equally convenient and add a nutritious touch to stews, sauces, or as side dishes.
Juice Wisdom
Limit fruit juice and smoothies to a portion of 150ml a day to manage sugar intake. Whole fruits are preferred for the fibre content and overall health benefits.
Dried Fruits
A Tiny Treat-Dried fruits like raisins, sultanas, and dried apricots are fantastic for children. However, be mindful of portion sizes, as they are less filling than fresh fruits. Consider adding them to cereals, yogurt, or as a delightful snack. Let’s savour the goodness of fruits and vegetables at every meal, cultivating a healthy lifestyle that nourishes the body and delights the taste buds.
Sugar Smart
Understanding the Sweet Story
Children often encounter sugar in various forms and being mindful of these sources is crucial for their overall health. Excessive sugar intake, found in fizzy drinks, juice drinks, pastries, cakes, biscuits, sugary breakfast cereals, flavoured yogurts, sweets, chocolate, and ice cream, can have detrimental effects on their well-being.
Unseen Risks of
Too Much Sugar
The accumulation of hidden fats, brought on by excessive sugar consumption, poses health risks that may go unnoticed. This build-up can lead to weight gain, increasing the likelihood of serious diseases such as type 2 diabetes, heart disease, and certain cancers. Additionally, frequent and excessive sugar intake is a leading cause of painful tooth decay, resulting in a concerning number of children undergoing tooth removal procedures in hospitals.
The Culprit: Added Sugar
When we refer to added sugar, we mean any sugar introduced to food and drinks for sweetening purposes. This could be done by manufacturers, chefs, or even at home. Added sugar includes not only the sugar in your tea but also honey, syrups, fruit juices, and nectars.
Sugar-Free Zones
Certain foods are naturally free from added sugar:
- Milk and Plain Yogurts: No need to worry about sugar in these; it’s not added.
- Fruits and Vegetables:The sugar in whole fruits and vegetables is not considered added sugar. Enjoy their natural sweetness, along with essential vitamins, minerals, and fiber that contribute to your child’s 5 A Day. Keep dried fruits to mealtimes to protect teeth, as they are more concentrated.
Juice and Smoothie Awareness
While fruit and vegetable juices and smoothies contribute to the 5 A Day goal, it’s essential to be mindful of their sugar content. Limit the amount to no more than 150ml a day and consume them during mealtimes to mitigate the risk of tooth decay, similar to dried fruit.
Building Healthy Habits
By making informed choices and encouraging a balanced diet, we can empower our children to develop healthy habits that will benefit them now and in the future. Together, let’s foster a Sugar Smart generation!
Fats: The Good, the Bad, and the Smart Choices
Unveiling the Impact of Saturated Fat
Too much saturated fat can lead to unseen build-ups of harmful fat, posing serious health risks such as heart disease, type 2 diabetes, and certain cancers. Saturated fats play a role in high blood cholesterol, transporting it to arteries where it may accumulate, restricting blood supply to the heart and potentially causing heart attacks. On the other hand, unsaturated fats aid in eliminating excess cholesterol, reducing the risk of arterial blockages.
Weight and Fat
Smart Fat Reduction Strategies
Choose Lower
Fat Products
Choose
Healthy Fats
Incorporate healthy fats from sources like fish, avocados, unsalted nuts, and seeds. Half an avocado counts towards one of your 5 a day, and nuts and seeds contribute to protein intake.
Mindful Cooking
Methods
Avoid adding extra oil or butter when cooking. Instead, explore healthier methods such as grilling, baking, steaming, or poaching to retain flavour without excess fat.
Embrace
Oily Fish
Include more fish in your diet, especially oily varieties like mackerel or salmon. These contain good fats that contribute to lower cholesterol levels.
Choose
Healthy Fats
Choose lower fat mince and always trim visible fat from meat before cooking. This simple step significantly reduces saturated fat intake. By making these smart choices and being mindful of fat intake, we can promote heart health, manage weight effectively, and reduce the risk of chronic diseases. Let’s embark on a journey towards a balanced and heart-smart lifestyle!
Salt
Beware of the stealthy culprits lurking in our daily meals. Salty foods that demand a watchful eye include sausages, bacon, ham, pastries, pizza, cheese, crisps, salted nuts, gravy, brown sauce, soy sauce, mustard, and ketchup. While these add flavour, too much salt can jeopardize the health of our kids, putting them at risk of high blood pressure and heart disease in the future.
The Golden Rule: Less Than a Teaspoon
Wise Swaps for Snacking
Certain foods are naturally free from added sugar:
- Swap crisps and salted nuts for: Plain rice cakes, chopped fruit, veggie sticks, or unsalted nuts.
- Choose reduced salt options: Brown sauce, ketchup, mustard, soy sauce, and gravy. Use them sparingly, as a little goes a long way.
Home-Cooked Triumphs Over Takeaways
Shake Off the Saltshaker
DIY Meals for the Win
Ready meals and pre-packaged soups are often loaded with salt. Take charge of your family’s health by preparing your own meals at home. It’s a delightful way to control ingredients and prioritize a low-salt lifestyle.
Breakfast Brilliance
Even breakfast cereals can harbour hidden salts. Choose low-salt options such as plain porridge, whole-wheat biscuits, or shredded wheat. Elevate the taste with fresh, frozen, or tinned fruits in their natural juices.
Savvy Swaps for Savoury Delights
Make conscious choices when it comes to cheese and processed meats:
- Swap cheese and processed meats for: Lean cuts of chicken, beef, or canned tuna. It’s a savoury switch that aligns with a lower salt lifestyle.
Let’s embark on a flavourful journey that prioritizes health. By making mindful choices, we can ensure a low-salt lifestyle for our kids, setting the foundation for a healthy and happy future.
Lunch boxes
Whether squeezing it in before the school run in the morning or before bed on busy midweek evenings, preparing your child’s lunchbox can seem like just another thing on the list.
School meals are a great choice, but if you do make a packed lunch for your child then we’ve got you covered with our range of quick, easy, healthier lunchbox ideas and tips.
Creating lunches that keep kids energized throughout the day starts with a solid foundation:
Trim the Extras
Be mindful of spreads and condiments:
Choose Wisely for Sandwich Fillings
Select nutritious and lower-fat sandwich fillings to keep things tasty and healthy:
Green Goodness in Every Bite
Veggie Variety
Incorporate a rainbow of vegetables into lunch boxes for added nutrition:
Snack Smart
Make smart swaps for snack time:
Sweet Treat Transitions
Satisfy sweet cravings with healthier options:
Indulge in Healthier Desserts
Make dessert choices that are both delicious and nutritious:
Swap cakes and chocolates for: Malt loaf or fruit teacakes.
Yogurt Mastery
Choose yogurt options that balance taste and nutrition:
Empower your kids with lunches that not only taste great but also provide the nutrients they need to thrive. With these smart choices, you’re setting the stage for a healthy and successful school day!
Healthy Swaps
These simple food swap ideas can help cut down on sugar, salt and fat in your and your family’s diet, plus discover easy ways to make a swap when you next shop.
Even just 1 or 2 everyday swaps can really make a difference and go a long way to making each day healthier – but the more you make, the better!
Breakfast Revamp
cereal options:
Fruity Delights
Elevate lower-sugar cereals or plain natural yogurt with a burst of sweetness:
Toast Triumph
Say goodbye to croissants and welcome wholemeal toast:
Yogurt Makeover
Upgrade format frais pots to split pot yogurts for a delicious change:
Smart Snacking Choices
Make healthier snack choices that satisfy their cravings:
- Instead of: Chocolate, cake bars, or pudding pots.
- Choose: A slice of malt loaf, a fruited teacake, sugar-free jelly, fresh or tinned fruit (in juice, not syrup), crackers topped with lower-fat cheese, plain rice cakes, chopped veggies with lower-fat hummus, or plain popcorn.
Sweet Treat Transitions
Satisfy sweet cravings with healthier options:
Swap sugary cereal bars for: Dried fruit snack pots.
With these simple swaps, you’re not just changing what they eat – you’re transforming their daily choices to be more nutritious and supportive of their well-being. These alternatives are not only healthier but also delicious, making it easy to embrace a balanced and enjoyable diet.
Take-away’s and ready meals
Swapping takeaways for home cooking can save a staggering £800 a year.
Make vegetables the main event! They tend to cost less than meat, so swapping more veg into your meals can cut your food bills, as well as cutting back on fat.
Swap salt for herbs, spices or pepper and add flavour to your dish. Try some ginger, basil, coriander or curry powder to spice up your meal.
Smart Start: Ditch the Extras
Portion Patrol
Wise Choices for Main Dishes
Veggie Power
Sugar Swap
- Instead of : Regular drinks.
-
Choose : Lower-sugar alternatives or save money with water or no
added sugar squash at home.
Transform Your Ready Meals
- Choose : Boiled or plain rice instead of egg-fried or pilau. Choose vegetables and salad over garlic bread.
- Keep an eye on : Traffic light labels. Aim for more greens and ambers and cut down on reds.
Pie Perfection
options like cottage or fish pies.
Embrace the Fake-Away Challenge
- Experiment with : Cooking a fake-away at home. Start with pre-prepared ingredients and gradually transition to preparing dishes from scratch, like fish and chips, pizzas, burgers, and curries. By incorporating these simple changes, you can transform takeout nights into healthier, homemade delights for your family. Enjoy the flavours while nurturing their wellbeing!
Processed Food
Understanding Processed Foods
Processed foods extend beyond microwavable and ready meals, encompassing any food altered during preparation. Basic food processing methods include freezing, canning, baking, and drying. While not all processed foods are unhealthy, some may contain elevated levels of salt, sugar, and fat.
Identifying Processed Foods
- Breakfast cereals
- Cheese
- Tinned vegetables
- Bread
- Savoury snacks (crisps, sausage rolls, pies, and pastries)
- Meat products (bacon, sausage, ham, salami, pate)
- Microwave and ready meals
- Cakes and biscuits
- Soft drinks
The Purpose of Food Processing
- Safety: Milk is pasteurised to remove harmful bacteria.
- Suitability: Seeds are pressed to make oil.
The Less Healthy Side of Processing
-
Flavour Enhancement: Ingredients are added to enhance
flavour and extend shelf life. -
Structural Contribution: Salt in bread and sugar in cakes
contribute to the food’s structure.
Hidden Challenges
-
Awareness Challenge: Consumers may not be aware of the
added amounts in processed foods. -
Calorie Conundrum: Processed foods can be calorie-dense due
to added sugar or fat.
Smart Choices for a Balanced Diet
- Reading Labels: Check nutrition labels to compare processed products.
- Monitoring Nutrients: Keep a check on fat, salt, and sugar levels.
- Informed Decisions: Make informed choices based on nutritional information.
Budgeting
Smart Shopping for a Healthier Wallet and Lifestyle
Welcome to our guide on budget-friendly and health-conscious grocery shopping! Maintaining a nutritious diet doesn’t have to break the bank. Follow these practical tips to make the most of your grocery budget while promoting a healthier lifestyle.
Plan Ahead with a Shopping List
- Weekly Meal Planning: Map out your meals for the week, incorporating ingredients you already have. Create a shopping list for any missing items.
- Avoid Shopping Hungry: Shopping on an empty stomach may lead to impulsive, less healthy choices. Eat before heading to the store.
Minimise Food Waste
- Be Meticulous with Purchases: Families often waste nearly £60 worth of food monthly. Stick to buying what you’ll consume and freeze any surplus. Utilise food storage.
Utilize food storage solutions to extend freshness.
- Leftovers Are Gold: Cook extra portions for lunch the next day, reducing waste and saving money. Freeze any unused leftovers for future meals.
Budget-Friendly Choices
- Embrace Frozen Produce: Frozen fruits and vegetables are convenient, equally nutritious, and often more affordable than fresh options.
- Try Cheaper Brands: Experiment with cost-effective brands; the quality might surprise you. Focus on taste rather than fancy labels.
Healthier Alternatives
- Meat Alternatives: Include more vegetables in meat dishes to stretch your meals further. Try meat-free options to cut costs, like implementing “Meat-Free Mondays.”
- Pulses for Nutrition: Incorporate inexpensive and nutrient-rich pulses like beans and lentils into your meals to reduce reliance on more expensive meats.
Kitchen Management
- Utilize Kitchen Inventory: Know what’s in your kitchen and plan meals around existing ingredients. Check use-by dates to avoid unnecessary purchases.
- Freeze Bread Smartly: Combat bread waste by freezing it, preferably in portions, while it’s at its freshest.
Cooking Strategies
- Choose Cheaper Cuts: Save money by exploring less expensive cuts of meat. Slow-cooking can turn them into flavourful, budget-friendly meals.
- Cook from Scratch: Prepare meals at home to save money and control ingredients. It’s often more cost-effective and healthier than takeout.
Shopping Tips
- Compare Prices: Compare prices between pre-packed and loose fruits and vegetables. Sometimes buying in bulk isn’t always the most cost-effective option.
- Beware of Offers: Be cautious with special offers. Only purchase items you need and are likely to use to avoid unnecessary spending.
Lifestyle Choices
- Downsize Luxuries: Trim down on non-essential items like sugary snacks and drinks. Consider healthier and more affordable alternatives.
- Toddlers Eat Smart: Include toddlers in your meals to avoid pricey pre-prepared toddler food. Adjust their portions and freeze extras.
Savvy Shopping
- Online Shopping: Take advantage of online supermarket price comparisons to find the best deals and stay within your budget.
- Happy Hour Shopping: Explore supermarkets during “happy hours” when fresh items are discounted. Timing is key to scoring great deals.
Remember, a well-planned approach to grocery shopping not only helps you save money but also contributes to a healthier and more sustainable lifestyle. Happy and healthy shopping!
Food Labels
Discovering what’s inside your food has never been easier, thanks to traffic light labels prominently displayed on most food and drink packaging. These labels utilize a color-coded system—red, amber, and green—to empower consumers to make healthier choices while shopping.
Understanding Traffic Light Labels
- Red, Amber, Green Coding: The intuitive colour system on the front of the pack offers a quick overview of the nutritional content. Choose more greens and ambers, and be mindful of reds, helping you make informed choices for a balanced diet.
- Nutrition Labels: Also known as food labels, they provide details on sugar, saturated fat, and salt content. Use these labels as a guide to better understand the nutritional profile of your purchases.
Reading Food Labels
- Calorie Information: While not all packaged items feature traffic light labels, calorie information is a must and is typically found on the back of the pack. Pay attention to these details to manage your calorie intake effectively.
- Energy Measurement: Food labels include energy values in kilojoules (kJ) and kilocalories (kcal), commonly known as calories. Calories serve as a measure of the energy content in food and beverages.
Healthy Choices for Children
- Caloric Intake: Children should primarily obtain their calories from breakfast, lunch, and dinner. However, if snacking is a part of their routine, opt for 100-calorie snacks, limiting it to two per day. This ensures a balanced and healthy diet for growing kids.
Empowering Healthier Lifestyles
- Understanding food labels is a powerful tool in making conscious and nutritious choices. By focusing on traffic light signals, reading nutrition labels, and monitoring calorie intake, you take charge of your wellbeing. Stay informed, stay healthy!
Grow your own
Welcome to your go-to resource for reaping the benefits of growing your own food. Discover the joy of cultivating plants, the cost-effective nature of home gardening, and the plethora of choices at your fingertips. Whether you’re a seasoned gardener or a beginner, here are some tips to set you on the path to a flourishing harvest.
Getting Started
Growing your own food is a rewarding experience, and it all begins with selecting the right plants. Start with herbs such as basil, parsley, and coriander. These culinary delights thrive on a sunny windowsill, adding both flavour and freshness to your meals. Experiment by planting seeds from shop-bought bags of dried peas – you might be surprised as they germinate into delightful pea shoots. Supermarket peppers and chili seeds can also find a new home in the sunshine of your windowsill.
Container Gardening
Limited on space? No problem! Embrace container gardening by planting mini-roots and spring onions. Container gardening is a versatile solution, allowing you to cultivate a variety of crops in limited spaces. Sow carrots and beetroot in containers during spring for a quick harvest of tender, tasty baby roots. Imagine the satisfaction of pulling, trimming, rinsing, and cooking your homegrown vegetables – a true farm-to-table experience. Dwarf French beans are also a great option, thriving in bucket-sized pots or large boxes.
Involving Kids in Gardening
It’s never too early to instil a love for gardening in children. Get your kids active and involved in the garden, allotment, or even growing indoors. Gardening not only teaches them about the origins of their food but also promotes physical activity and a connection with nature. Imagine the excitement in their eyes as they witness seeds transform into thriving plants. Make it a family affair and bond over the joy of watching your garden flourish.
Benefits of Growing
Your Own Food:
Cost-Effective: Save money by cultivating your own produce and reduce your grocery bills.
Freshness and Flavour: Enjoy the unparalleled taste of freshly harvested fruits, vegetables, and herbs.
Health and Nutrition: Homegrown produce is often richer in nutrients and free from harmful pesticides.
Sustainable Living: Reduce your carbon footprint by cultivating your own food locally.
Therapeutic: Gardening has been shown to reduce stress and improve mental well-being.
