Helping Your HeartPick up the beat!
Healthy eating
The great thing about healthy eating these days, is that it's not just a passing phase. Everyone's thinking about it and many people are successfully doing it. So with a bit of careful planning, you can enjoy filling tasty food that's not only good for your heart, but also for your all round good health.
Stay in charge of your food choices
Food is everywhere and being tempted by less healthy foods is all too easy. But we've put together all the tips and useful information you'll need to overcome those temptations. Then you'll be armed with the knowledge and confidence to really stay in charge of your food choices.
1. Get the balance right
What we should be doing
Many people could eat more healthily by following the simple themes of 'The Balance of Good Health' (shown in the diagram below). There are some foods we could all do with eating more of; fruit, vegetables and starchy wholegrain foods such as cereals, pasta, rice, bread, potatoes or breakfast cereals.
Foods you can enjoy in moderation
The foods we should try to eat less of (or only have small portions of) are those from the 'Fatty and Sugary Foods' group. Milk and dairy foods, meat, fish and alternatives foods are best eaten in moderate amounts and the lower fat versions are definitely the better choices.
Healthy eating for different ages
Although healthy eating applies to everyone, there are some groups for whom special dietary rules may apply. This includes babies and children under the age of two, women who are pregnant and breastfeeding, the elderly and chronically ill. Please speak to your doctor, nurse or health visitor if you'l;re unsure about whether healthy eating applies to you and your whole family.
Top tip
You could benefit hugely from simple activities such as taking the stairs, walking to the shops or even mowing the lawn.
2. The facts about food and drink
Fruit and vegetables
Eating a variety of fruit and vegetables every day is important to get a good mixture of the vitamins and minerals they contain, so eat as many different types as you can.
How much should I be eating?
The National Food Survey shows the average person in Britain currently eats only three portions of fruit and vegetables a day. If that's you, try and aim for at least five portions every day. They can be part of a meal or as snacks.
What's the healthiest way to cook them?
Boil or microwave vegetables in as little water as possible to retain the nourishment. Steaming is even better. Roasted vegetables are tasty but use as little oil as you can get away with. Try the spray oils (they use less oil) and you can even dry roast them.
And what's included under fruit and vegetables?
It can be fresh, frozen, dried and canned fruits (but watch out for sugar and syrup), vegetables and salads (but not potatoes, which are starchy food). One portion a day can even be fruit juice.
Top tip
Being active can help to manage and control heart disease, your weight, high blood pressure and high cholesterol levels.
Bread, cereals and potatoes
Despite what some people think, these starchy foods aren't necessarily stodgy and unhealthy. In fact, you'll be surprised to learn it's just the opposite. If cooked and served without added fat, they are probably the most filling and nourishing foods we can eat.
How much should I be eating?
Try to base all meals on a good sized serving from this group, choosing wholegrain types when you can. And it's a good idea to have bread or bread products as healthy snacks e.g. breadsticks or bagels.
What are the best choices?
Wholegrain breads, pasta and brown rice are a particularly good choice because of the fibre they provide, which can help to prevent constipation. A slightly different type of fibre, known as 'soluble fibre', is found in oats (it's also found in fruit, vegetables and beans). This has a further benefit by helping to reduce your blood cholesterol level.
What to watch out for
Try to avoid breads which have butter added, such as garlic bread or fat used in cooking, as with a chapatti.
And what's included under bread, cereals and potatoes?
It can be breads, chapatti, breakfast cereals, rice, pasta, noodles, cereals (e.g. oats, cornmeal, cous-cous), grains (e.g. maize, millet) and potatoes (including sweet potato, yam and plantain).
Top tip
Just 30 minutes of moderate physical activity on five days of the week will keep the lungs, heart, muscles and bones in good working order.
Milk and dairy foods
You may have thought that low fat dairy foods don't deliver as much calcium and protein as their full fat relatives. In fact, you can get just as much calcium and protein from low fat dairy foods.
How much should I be eating?
Try and aim to have two to three portions a day, either as a drink or in meals or snacks. Once again, it's healthier to choose skimmed or low fat versions if you can. If you're vegetarian, you shouldn't rely too heavily on high fat cheeses.
What are the best choices?
Choosing low fat cheeses, yoghurts and fromage frais can make a big difference to the amount of fat you eat. Try to shop wisely and when cooking, use yoghurt instead of cream in recipes. Take a look in your local supermarket and you'll find a growing range of low fat products on the shelves.
And what's included under milk and dairy?
It can be milk, cheese, yoghurt and fromage frais but not eggs, which are in the 'meat, fish and alternatives' group. It doesn't include butter or cream either, which are 'fatty foods'.
Top tip
Try to cut down on the amount of time you spend sitting down? build in activity breaks at work or while you're watching TV.
Meat, fish and alternatives
Meat and meat products
Lean pork, lamb and beef are all good sources of iron and protein. For healthy eating, buy the leanest cuts of meat you can get.
How much should I be eating?
Try to have two to three portions a day from this group. Choose low fat wherever you can and a good mix of fish and non-meat options, even if you're not vegetarian.
What to look out for
Try to steer clear of the fatty cuts like belly pork, breast of lamb or treated meat like bacon and salami, which are high in both fat and salt. Meat products such as sausages, burgers, meatballs, faggots and paté tend to be much higher in fat (mainly saturated fat) than cuts of lean meat. These are best avoided unless labelled 'low fat'.
And you might want to know
Even 'low fat' meat products can be relatively high in fat compared to chicken without skin. And the luxury meat products aren't necessarily any better for healthy eating. They might be based on lean meat but often have added fat in the form of butter or cream for richness.
Poultry and poultry products
Chicken and turkey are low in fat as long as the skin is removed. Bear in mind that duck is more fatty so try to avoid it if you can. A growing range of poultry products (particularly frozen items like chicken nuggets) have added ingredients, including fat, which make them a much less healthy choice than plain poultry.
Offal
They may not be everyone's favourite, but liver and kidney are very nourishing and excellent value for money. Some people are concerned about the cholesterol in offal. However, we now know that provided the overall diet is low in saturated fat, cholesterol in foods has little impact on the level of cholesterol in the bloodstream.
How much should I be eating?
For healthy eating, have liver or kidney once a week for a unique boost of iron as well as other vitamins and minerals. You could try cooking them in a casserole with a mixture of vegetables and tinned tomatoes. Or include a small portion of liver (chopped in tiny pieces) in a lean minced beef dish like shepherds pie or chilli.
Fish and fish products
Try to eat at least two portions of fish a week. This can be fresh, frozen or canned and can include fish fingers or fish cakes, but preferably not fish in batter, which is very high in fat. One of the week's fish portions should be oily fish such as sardines, salmon, pilchard, mackerel, herring, trout or fresh tuna (but not canned tuna). These fish are rich in omega-3 fatty acids, which are especially good for heart health.
Advice on shellfish and sauces
Shellfish, such as prawns, shrimps and scampi, are quite low in total and saturated fat. However, the small amount of fat present is in the form of cholesterol. So you can enjoy them occasionally as dietary cholesterol isn't a problem if your overall diet is low in saturated fat.
Try to avoid the rich sauces like hollandaise or lobster sauce, which contain butter, eggs and/or cream. They are particularly high in saturated fat.
Alternatives
When we say alternatives, we mean foods other than meat or fish, which are good sources of protein. For example, foods such as pulses, beans, eggs, nuts and nut butters, soya and tofu can be used in place of meat and fish in some meals. They are also an important source of protein and iron for vegetarians. Pulses and beans are high in fibre and low in fat, so great for making healthy meals.
Why isn't cheese included here?
It's because cheese is calcium rich and classed as a 'milk and dairy' food. Some cheeses also have a high fat content, so it's a good idea not to have too much cheese in your diet.
And what about eggs?
Eggs are fine. You can eat up to three or four a week, as long as they're not cooked in fat. Although not high in fat or saturated fat, they do contain dietary cholesterol. As we've mentioned before, cholesterol in foods has a minimal effect on your blood cholesterol levels, providing your diet is low in saturated fat.
What's included under meat, fish and alternatives?
It can be meat products (e.g. sausages, meatballs, burgers), poultry, offal, fish products (e.g. fish fingers, fish cakes), eggs, beans and pulses (tinned baked beans in tomato sauce, red kidney beans, black eyed beans, lentils, chickpeas), nuts, peanut and other nut butters, soya, tofu and Quorn.
Top tip
Make physical activity your priority and plan to make time for some activity every day, even if it's just for a few minutes.
Fatty and sugary foods
Every day you'll probably eat some fat–rich foods in small amounts. But even with daily use, try and go easy. For example, spread your spreading fat on bread or crackers thinly, use as little oil in cooking as you can get away with and choose lower fat sauces, gravies and salad dressings wherever you can.
What tips can help me cut down?
The other foods in this group are best kept limited. Try and have no more than one or two a day, or avoid them altogether on some days so you can save them up for special occasions or weekends. If you have crisps or chocolate as part of your lunch, make them an occasional treat rather than eating them regularly. And always try low fat alternatives whenever you can. Finally, try and eat any food or drink containing sugar at mealtimes. This will help to reduce your risk of tooth decay.
How much should I be eating?
If you can, try to only have these in small amounts daily to help make other foods more enjoyable (e.g. spreading fats, oil, sauces/gravies, salad dressings), or as occasional treat (e.g. crisps, pastries, biscuits, cakes, chocolate).
What's included under fatty and sugary foods?
It can be butter, margarine, other spreading fats and low fat spreads, cooking oils, ghee, lard, dripping, rich sauces and gravies, oil–based salad dressings, mayonnaise, cream, ice-cream, savoury snack foods (e.g. crisps, Bombay mix), cakes, pastries (sweet and savoury), biscuits, chocolate, sugar, sugar confectionery, jellies, preserves and all non–diet soft drinks.
Top tip
Whenever you do some physical activity, start slowly and work at your own pace.
Alcohol
There's absolutely no reason why you can't have an occasional drink while following a healthy diet. Just remember that alcoholic drinks are low on nourishment and because alcohol is an appetite stimulant, it can lead to overindulging in the wrong sorts of foods e.g. high fat crisps and cheese nibbles. Worse still, a late night takeaway can do a lot of damage to healthy eating plans.
Alcohol and your health
The message about alcohol and safety applies to everyone, whether you're trying to eat healthily or not. That's safety for your own health and that of others. If you choose to drink alcohol, try and keep within the recommended limits.
The daily maximum is three units for women and four units for men. These guidelines apply whether you drink every day or just occasionally. Drinking more than the sensible limits can be harmful to your heart and can increase the risks of other diseases.
Isn't alcohol good for your heart, especially red wine?
Alcohol seems to offer protection against the development of coronary heart disease. This is based on people drinking between just one and two units of alcohol a day. However, there's no case for non–drinkers to start drinking alcohol.
It's better to consider other courses of action, such as getting more active or making more of the dietary changes we've already suggested. At present, there's no clear-cut answer whether red wine has any specific benefits over and above other alcoholic drinks.
The following amounts count as one unit (or portion) of alcohol
Beers
(Assuming 5% alcohol by volume. Strong ale and premium lager are half as strong again)
1 small 300ml (1/2 pint) bitter beer, lager, cider, or just 1/3 pint strong ale or premium lager. Wine
1 very small glass of red or white wine, 100ml (4 fl oz) (Note that a large pub measure of wine, at 250ml, provides 21/2 units of alcohol).
Spirits
1 pub measure of gin, vodka, whisky, rum or brandy, 25ml (1 fl oz).
Fortified wine
1 small glass of sherry, 50ml (2 fl oz).
Top tip
You might find it helpful to keep a particular time each day to do some activity. Try walking more briskly than usual or taking the stairs.
3. The facts about fat
You can't help noticing that everyone's talking about trying to cut down on fat. It's a really important part of eating healthily, particularly for reducing your risk of developing coronary heart disease.
Fat affects everyone
High overall fat intake and particularly high saturated fat consumption is linked with raised blood cholesterol levels. This is a major risk factor for coronary heart disease.
It's sensible (and healthier all round) for everyone to eat a good, nourishing diet that's low in total and saturated fat. Visit Get the Balance Right to find out how you can choose lower fat options within each food group.
Fat appears in our diet in many different forms. The main types are:
| SATURATED - avoid wherever possible | The main dietary sources are butter, margarine, lard, dripping, suet, fatty meat, meat products, full fat dairy products, cakes, biscuits, pastries and savoury snacks. |
| MONOUNSATURATED - have in small amounts | The main dietary sources are olive oil, rapeseed oil, spreading fats made from these oils, meat, some nuts (e.g. walnuts, peanuts) and seeds. |
| POLYUNSATURATED - have in small amounts | The main dietary sources are vegetable oils such as soya oil, sunflower oil, safflower oil and corn oil, spreading fats made from these oils, nuts, seeds, meat, oil rich fish like salmon, pilchard, mackerel, sardines, herring, fresh tuna and trout. Eat at least one portion of oil- rich fish each week. The omega-3 fats in oil-rich fish can help to reduce the risk of heart disease. |
| TRANS FATTY ACIDS | These are also known as trans fats and are hardened fats. These are formed during a process called hydrogenation. Hydrogenation is used to turn vegetable and animal liquid oils into solid fat. The final product of this process is called hydrogenated fat (or sometimes hydrogenated vegetable oil) and tends to be used in foods such as biscuits, cakes, fast food, pastry and margarine. Trans fats are also naturally found in dairy fat and in some meats such as mutton, lamb and beef. Like saturated fats, trans fats can raise LDL cholesterol (the kind that increases your risk of coronary heart disease). However, we eat far more saturated fats than trans fats and as part of a healthy diet you should aim to reduce your total amount of fat as well as avoiding foods that contain saturated and trans fats. |
The main types
Fat appears in our diet in many different forms. The main types are:
SATURATED - avoid wherever possible
The main dietary sources are butter, margarine, lard, dripping, suet, fatty meat, meat products, full fat dairy products, cakes, biscuits, pastries and savoury snacks.
MONOUNSATURATED - have in small amounts
The main dietary sources are olive oil, rapeseed oil, spreading fats made from these oils, meat, some nuts (e.g. walnuts, peanuts) and seeds.
POLYUNSATURATED - have in small amounts
The main dietary sources are vegetable oils such as soya oil, sunflower oil, safflower oil and corn oil, spreading fats made from these oils, nuts, seeds, meat, oil rich fish like salmon, pilchard, mackerel, sardines, herring, fresh tuna and trout.
Eat at least one portion of oil–rich fish each week. The omega fats in oil–rich fish can help to reduce the risk of heart disease.
TRANS FATTY ACIDS
These are also known as trans fats and are hardened fats. These are formed during a process called hydrogenation. Hydrogenation is used to turn vegetable and animal liquid oils into solid fat. The final product of this process is called hydrogenated fat (or sometimes hydrogenated vegetable oil) and tends to be used in foods such as biscuits, cakes, fast food, pastry and margarine. Trans fats are also naturally found in dairy fat and in some meats such as mutton, lamb and beef.
Like saturated fats, trans fats can raise LDL cholesterol (the kind that increases your risk of coronary heart disease). However, we eat far more saturated fats than trans fats and as part of a healthy diet you should aim to reduce your total amount of fat as well as avoiding foods that contain saturated and trans fats.
What to spread on bread
With so many to choose from, choosing the right spreading fat isn't easy. As a general rule, it's better to go for one with a low amount of fat as well as the best type of fat, which is unsaturated (polyunsaturated or monounsaturated).
Unless labelled high in polyunsaturated or monounsaturated fats, hard and soft spreadable margarines will contain saturated and trans fats. Use the chart below to help guide you and whatever you choose, try to spread sparingly.
Choosing a spreading fat
| Low fat spreads | Fat spreads and soft margarines | Butters and hard margarines |
| ADVISED | CHOOSE VERY CAREFULLY | AVOID |
| Coose those with the least saturated fat. Low fat spreads with mainly polyunsaturated or monounsaturated are both fine. | The total fat content varies widely. Unlike spreads all margarines, are as high in fat as butter but some will be mainly polyunsaturated or monounsaturated fat. fat spreads are slightly lower in total fat but may be highly saturated. | Butter is high in saturated fat. Hard margarines may be based on vegetable oil, but are hydrogenated to make them solid. This makes them high in trans fat which behave like saturated fat in the body. |
How much fat should I have?
We should all aim to have about 35% of our energy (calories) from fat and less than 10% from saturated fat. This means an average woman who has about 2,000k calories a day, should try not to have more than 70g total fat and 20g saturated fat daily. An average man who has about 2,500k calories a day should keep to a limit of 95g total fat and 30g saturated fat daily.
Finding out the fat content
Checking the food labels is the only way to calculate your fat intake. On the nutritional label, trans fats count as part of the total fat and aren't legally required to be listed separately. However, foods listing hydrogenated fat or oil on the ingredients list will contain trans fats. And the lower down the list of ingredients fat is mentioned, the less there is in the food product. You can use the following numbers as a useful guide:
How much fat?
Total fat
| A lot is | More than 20g total fat per 100g |
| A little is | Less than 3g total fat per 100g |
Saturated fat
| A lot is | More than 5g saturated fat per100g |
| A little is | Less than 1g saturated fat per 100g |
Top tip
Regular moderate activity is better than doing occasional bursts of vigorous activity, or very long bouts of activity.
4. Information about salt
Do you know how much salt you consume as part of your daily diet? Well, you might be surprised to know that it's not just the salt you add to your meal that's important. It's also the salt which is 'contained' in many everyday foods. Most people don't realise that the amount of salt they consume every day could be putting their health at risk.
Get the facts
The good news is that once you know more about salt and your health, there are simple steps you can take to reduce your salt intake and improve your long-term health.
Salt and your heart
Too much salt can cause high blood pressure, which significantly increases the risk of developing coronary heart disease. So it's important to try and keep to the recommended amount of salt. This small change really could help to keep your heart healthy.
Salt in foods
Processed foods, such as canned soups, takeaways, and ready-prepared meals, are prime culprits for containing high levels of salt. In fact, a staggering 75% of a person's dietary salt intake comes from processed foods alone.
What to look out for
When you're shopping, watch out for foods such as crisps, salted nuts, canned and packet soups, sauces, baked beans, canned vegetables, pork pies, pizzas and other ready meals that typically contain a lot of salt. Also be aware that some staple foods, such as bread and some breakfast cereals, have added salt. It can also be found in sweet foods such as cakes and biscuits.
How much is too much?
Health experts recommend that adults should consume less than 6g of salt a day. To give you a clearer idea, one level teaspoon contains 6g of salt. If you think you may be consuming too much salt, you're probably not alone. Currently, the average daily intake of salt by adults in the UK is far too high, with many people consuming over 9g of salt each day.
Recommendations for children
There are also daily recommended maximum salt targets for children. These are the amounts depending on their age:
1 to 3 years - 2 g salt a day (0.8g sodium)
4 to 6 years - 3g salt a day (1.2g sodium)
7 to 10 years - 5g salt a day (2g sodium)
11 and over - 6g salt a day (2.5g sodium)
Always Read the Label
Check the nutrition information on food labels as this will help you to choose healthier options for your diet. Remember that salt often appears as sodium on food labels (6g of salt is equivalent to 2.5g of sodium). And for pre-prepared foods, look at the 'amount per serving'.
How much salt?
| A lot is | A little is |
| 1.25g of salt or more 0.5g sodium or more | 0.25g of salt 0.1g of sodium |
Please pass the salt
Adding salt to your food while you're cooking or at the table may seem like a hard habit to break. If you find this difficult, you could always try adding some mixed herbs or spices to your food for more flavour. Your taste buds adapt surprisingly quickly to dietary changes, so start by cutting down gradually and you won't notice the difference.
The salt reduction plan
Here are some easy ways to cut down on salt:
- Compare food labels and choose lower salt option
- Add less salt to your cooking (e.g. when boiling vegetables, making casseroles, pasta sauces etc) and as you get used to the taste, cut it out completely
- Avoid adding salt to your meal at the table. Taste it first and add herbs or spices instead
- Watch out for salty snacks such as crisps, nuts and highly salted foods (e.g. bacon and other processed foods including ready meals and takeaways)
- Watch out for cooking sauces (especially soy sauce) as some of these are very high in salt
Top tip
You don't need to be sporty to live an active life. There are lots of activities you could try, such as gardening or riding a bike.
5. A guide to food labelling
More than ever we're swamped with information about the value of healthy eating. But most of us find it difficult to decide what products actually contain simply by reading the label. The various figures can be very confusing and sometimes it's hard to know how much we should be eating for a healthier heart.
What to look for when you go shopping
When you read a food label, you should look at:
- The total amount of fat in foods
- How much of the total fat is saturated fat
- How much salt it contains
Eating foods which are low in fat, saturated fat and salt can help reduce your risk of developing coronary heart disease in the future.
What about calories?
Energy in food is measured in calories or kilojoules (written as kcal or kJ on food labels). If you eat more than you need for the amount of physical activity you do, you will probably become overweight. To keep your heart healthy, we recommend you should watch how much fat you eat rather than count calories.
How many calories do I need?
In general, men need about 2,500 kcals (calories) each day and women need about 2,000 kcals. However, what you personally require will be different from someone else. For example, if you're very active you'll need more calories than someone who isn't. Someone who is trying to lose weight probably only needs 1,500 to 1,800 calories a day.
How much is a lot or a little?
You can use the table below to work out how much is 'a lot' or 'a little' of fat, saturated fat, salt and other nutrients in food. For foods you eat in large amounts, such as ready meals, look at the 'amount per serving'. For snacks and other foods you eat in smaller amounts, look at the 'per 100g' information. Please remember that the most important nutrients to look out for are fat and salt.
Just because it says 'low in fat', it might not be
It's always a good idea to check claims such as 'low in fat' with care. A bag of crisps that claims to contain 25% less fat than normal crisps may still contain a lot of fat. Look at the actual fat content on the back of the packet and see what percentage it is of your recommended daily amount.
Guide to food labelling
| A lot is | A little is |
| 10g of added sugars
20g of fat 5g of saturates 1.25g of salt 0.5g of sodium |
2g of added sugars
3g of fat 1g of saturates 0.25g of salt 0.1g of sodium |
What do the traffic light colours mean?
Some food products have traffic light colours on the label to help you make your choice. With traffic light colours, you can see at a glance if the food has high, medium or low amounts of each of these nutrients per serving of 100g.
Red = High
Amber = Medium
Green = Low
| All mesures per 100g | Low – a healthier choice | Medium – ok most of the time | Hign – just occasionally |
| Sugars | 5g or less | 5.1g – 15g | More than 15g |
| Fat | 3g or less | 3.1g – 20g | More than 20g |
| Saturates | 1.5g or less | 1.6g – 5g | More than 5g |
| Salt | 0.30g or less | 0.31g – 1.5g | More than 1.5g |
What do the colours mean?
Foods with a red light should only be eaten occasionally. Foods with amber lights are fine to eat most of the time, but those with green lights are the healthiest choices. Most foods will have a mixture of red, amber and greens so when you?re choosing between products, opt for those with greens and ambers as much as possible.<
Guideline Daily Amounts
Some labels show how much a food contributes towards your Guideline Daily Amounts (GDAs) for key nutrients. GDAs are for average adults of healthy weight. Remember, they are intended as a guide and not as a target or maximum and minimum. If you are a healthy weight, you can aim to reach the GDAs for calories, but you should try to eat no more than the GDAs for sugars, salt, fat and saturates.
The daily guideline amounts for the most important nutrients listed on food labels are:
| Men | Women | |
|---|---|---|
| Fat(total) | 95g | 70g |
| of which saturates | 30g | 20g |
| Salt | 6g | 6g |
| Sugar | 70g | 50g |
| Fibre | 20g | 16g |
You should only use these figures as a guide.
6. Food for the family
Children are being brought up to eat very differently from kids twenty or thirty years ago. Fast foods and busier lifestyles means that there?s less time for proper home cooking. Yet healthy eating is just as important for children as it is for adults. And the same messages apply so that by the age of five, children should be enjoying a diet based on ?The Balance of Good Health?.
Make the kitchen your 'action centre'
The good news about healthy eating is that the whole family can eat the same meals. Try involving children of all ages in the preparation of healthy food as this will help them understand more of what good eating is all about. Why not make the kitchen the 'action centre' of your home? And at least a couple of times a week, try and get everyone to eat together.
What about fat for children?
The gradual transition to a low fat eating plan in children can start from about the age of two years, providing the child is growing and thriving well. However, babies and toddlers up to two years depend on high fat foods like whole milk and margarine. This is because they require the fat-soluble vitamins A, D and E they contain.
Children two and above
Between the ages of two and five, children can make a gradual transition to lower fat products and start to adopt more adult eating habits. By the age of five, the routine use of lower fat everyday foods will help children achieve the lower fat intakes we all aspire to. For example, semi-skimmed milk, low fat yoghurts, reduced or low fat spreads, lean meats and low fat meat products are all tasty foods that young children can eat regularly.
or more advice
You can seek further advice about a healthy diet for the under fives from a health visitor. If you have any concerns about a child's growth or weight, ask your doctor to refer you to a dietitian.
Top tip
Choose an activity you enjoy because you?ll be more motivated doing something you enjoy.
7. Tips for cooking healthily
Home prepared meals are not only much more tasty than pre–prepared food but can be much more healthy too (and at least you know exactly what's in them). So try to invest a little more time in home cooking. Make it a social time by sharing the cooking with others and you can always cook double the amount you need and freeze what's left for another time. Why not try some of the following tips:
For less fat in your food
- Try microwaving, steaming, poaching or boiling. These methods need no fat or oil
- Use as little oil as you can get away with. Measure it out with a tablespoon rather than just pouring it out of the bottle and even better, use spray oil
- If you're frying or roasting, use a non-stick pan so you need less oil. You can always dry roast without any oil at all
- Use oven chips rather than deep–frying. Or oven–bake your own by chopping potatoes into thick wedges and spraying with oil
- Use puréed potatoes or vegetables as a thickener in savoury sauces, soups or stews rather than using butter or margarine in a roux sauce. Alternatively use arrowroot or cornflour to thicken
- Make salad dressings with natural yoghurt, herbs, spices, tomato juice, vinegar or lemon juice rather than using mayonnaise or salad cream
- Use a trivet when cooking meat and poultry so the fat can drain off
To get more fruit and vegetables in your diet
- In casseroles, use less meat than normal and bulk out the casserole with more vegetables
- With a stir-fry, use a steep sided round-bottomed pan (like a wok) so there?s plenty of room for more vegetables
- Lean braising and stewing are perfect for cheaper cuts of meat and you can add extra vegetables for texture and flavour
For less salt in your food
- Cook ingredients from scratch and use onions, garlic, herbs, spices and lemon juice for flavour instead of salt and stock cubes
Top tip
Vary your activities to avoid boredom and maintain your interest. Change the time and place or maybe try a new activity.
8. Tips for eating out
Food eaten outside the home is usually less healthy and is often higher in fat. However, if you're eating out for a really special occasion, there's no reason why you shouldn't indulge yourself.
Choose what you eat with care
If you tend to eat out regularly (or even daily), try to be a bit choosy with what you eat. You may have little choice about where you can eat; the staff dining room, the college canteen or the motorway service station. But even if your choice is really limited, you can usually find something suitable for healthy eating.
If you can choose where to go, find a place to eat where you know you'll be able to make healthy choices. And let them know you appreciate their healthy food so they know it's good for business.
Here are a few ideas of food you could choose in a café, canteen or dining room:
A light meal or snack
- Home made vegetable-based soups with a crusty bread roll. Mixed vegetable, leek and potato or minestrone soups are delicious and low in fat
- Baked potato without butter but with a hot vegetable chilli, baked beans or tuna and sweetcorn. Try to avoid coleslaw, mayonnaise or too much cheese
- Baked beans on toast are a great standby and most places can do it
- Chicken or ham salad sandwich
- Baguette filled with roasted vegetables and a sprinkling of cheese
A more substantial meal
- Roast chicken and apple sauce with mashed potato, broccoli, carrots and gravy
- Vegetable bake with boiled potatoes and mixed salad
- Pork and bean casserole with rice, green beans and sweetcorn
- Salmon and pasta in red pepper and tomato sauce with crusty bread and green salad
- Courgette and feta cheese bake on bulghar wheat with tomato and red onion salad
For dessert
- Summer fruits crumble and custard (made with skimmed milk)
- A scone with jam or a currant bun
- Ice cream with a fresh fruit salad of kiwi, satsumas and chopped bananas
- Apricot flan served with a drizzle of single or half-fat cream
- Baked apple with raisins, cinnamon and honey served with low fat custard
Restaurant meals
Many restaurant dishes contain hidden fat so you may not know it's there. The following words on a menu mean extra fat has been added, often in the form of butter, cream or cheese. It's a good idea to scan the menu and reject these where you can:
A la crème, alfredo, au gratin, batter–dipped, battered, béarnaise, béchamel, beurre blanc, breaded, buttered, crispy, cordon–bleu, creamed, en croute, escalloped, flaky, florentine, fried, hollandaise, meuniere, milanese, pan–fried, parmigiana, puffed, rich, sauté, smothered in and tempura.
What's good on a menu
Instead, you should look out for the following words on the menu which suggest a dish lower in fat:
Baked, broiled, char–grilled, flame–cooked, grilled, in its own juice, with jus, poached, raw or steamed.
Pub food
Traditional pub food conjures up thoughts of large platefuls of stodgy, filling food, often with lashings of gravy (and always with chips). But times are changing and many pubs now offer a much wider range of meals. Choose from the following favourites and you might be surprised just how tasty the healthy options are.
| For a healthy starter or light bite: | |
| Instead of: | Choose: |
| Cream of stilton or mushroom soup | French onion soup or carrot and coriander soup |
| Chicken wings with dips | Spicy potato wedges |
| Cheese ploughmans | Ham, chicken or tuna sandwich with a side salad |
| Jacket potato with cheese and coleslaw | Jacket potato with baked beans or vegetable chilli |
| For a healthy main course meal: | |
| Instead of: | Choose: |
| Fish or scampi and chips | Salmon with roasted tomato sauce, new potatoes and peas |
| Lasagne, garlic bread and coleslaw | Moussaka, baked potato in the jacket and a large salad |
| Steak and kidney pie, roast potatoes and gravy | Beef casserole, mashed potato, broccoli and green beans |
| Mixed grill, onion rings, chips and peas | Small fillet/rump steak, potato wedges peas and carrots |
| For a healthier desert: | |
| Instead of: | Choose: |
| Chocolate gateau with cream | Fresh fruit salad with cream |
| Stick toffee pudding with butterscotch sauce | Meringue with raspberries |
| Treacle tart and custard | Small portion of apple crumble with custard |
| Cheese and biscuits | Small portion of chocolate profiteroles |
Packing it up
The best way to be sure you get something healthy when you eat out is to take your own. If you can, try to keep it balanced by including something from the main four food groups. Emphasise the 'superfoods' starchy staples (bread, other cereals or potatoes), fruit and vegetables.
You should try to include just one fatty or sugary item. And always include a drink, as fluid is so important for a balanced diet. Bottled water, very weak fruit squash or fruit juice are all good choices.
Here are some things you could include in your lunch box:
Bread, other cereals and potatoes (as the basis of the lunch)
Choose from bread which is white, granary or wholemeal as a crusty roll, plain sliced or a soft bap, a bagel or pitta bread. Crackers or bread sticks. Cold cooked rice, pasta or cold potatoes (plain or as a salad base), bulghar wheat as tabbouleh.
Vegetables and fruit (aim for two from this group, perhaps one savoury and one sweet)
You could include carrot sticks, cucumber slices, baby tomatoes, banana, raisins, apple, satsumas, grapes, dried apricots, tinned or potted fruit in juice (e.g. peaches, mandarin oranges).
Meat, fish and alternatives (as a filling, spread or dip with breads or mixed with pasta, rice, potatoes and vegetables as a main course salad)
You could have lean ham, pork or beef, cold cooked low fat/healthy eating/vegetarian sausages or meatballs (if less than 5g total fat per 100g), chicken or turkey (without skin), tuna, sardines, mackerel, fish paste,low fat liver paté, nut butter (e.g. almond or peanut), low fat hummus, bean paté or egg (hard boiled, grated and mixed with yoghurt and low fat mayonnaise).
Milk and dairy foods (have with main course, as dessert or as a drink)
For example, you could include cheese in a sandwich (choose medium or low fat varieties), low fat yoghurt or fromage frais for dessert, semi–skimmed milk or a milk shake drink made with skimmed milk and a banana.
Fatty and sugary foods
Apart from a tiny amount of fat spread on bread, these don't have to be part of your packed lunch. You could have just one occasionally as a treat, either a bag of crisps, a savoury snack or a cake, bun or sweet pastry. The lower the fat and sugar, the better. And try to choose a cake or pudding containing fruit (e.g. an apple or banana) because it?s likely to have less fat and sugar, especially if it's homemade.
Here's how the lunch box might look:
Lunch box 1
Ham sandwiches
Carrot sticks
Yoghurt (low fat)
Raisin flapjack (home-made using as little fat as possible)
Beaker of water
Lunch box 2
Peanut butter or hummus on crackers or pitta bread
Cucumber slices
Orange or satsuma (pre–peeled)
Apricot cookies
Milk shake drink (low fat) or plain semi–skimmed milk
Lunch box 3
Chopped chicken in rice with sweetcorn and raisins
Bread sticks
A small chunk of cheese
Carrot cake
Bottle of chilled water
Lunch box 4
Cheese roll
Apple coleslaw
Crisps (low fat)
Banana
Beaker of diluted sugar free squash.
Food on the go
Eating on the go doesn't have to mean eating badly. Look out for sandwich bars, baked potato booths and hot soup kiosks. It's tricky to choose really healthily at the burger bar, although many chains now offer healthy choices like chicken breast in a bap (with no mayonnaise) and interesting side salads.
What are the best choices?
Grilled chicken, fish or vegetarian burgers are a better bet than a beef burger for fat. Choosing a smaller burger (i.e. child's portion) also means a lot less fat. Avoid fries if you can although thick cut chunky chips are lower in fat than thin fries. If you really can't resist, choose a small portion or better still, share with a friend. And have sparkling water or fruit juice rather than a high fat milk shake.
And what you should really try avoiding
Unfortunately, there are some fast foods that just can't have a regular place in your diet if you're serious about eating healthily. For example, fried chicken and fish and chips are swimming in fat. So try and keep these as a very rare treat.
Foods from around the world
Whether eating out or in, our meals reflect the many different tastes and cooking styles from around the globe. However tasty they are, some dishes are based on heavy doses of fat, especially saturated fat and salt.
Here are some tips for choosing healthily while still enjoying your favourite cuisine:
Italian food
Pizzas, pasta dishes and garlic bread are probably the most popular meals amongst families today and on balance, many of these dishes have a firm place in a healthy diet. Whether home cooked from raw ingredients, shop bought, from the takeaway or eaten at a restaurant, the same guidelines for healthy eating still apply.
Italian food
| Choose | Avoid | |
| Starters | Go for bread sticks or plain crusty bread. If you really can't resist garlic bread, make your own using as little low fat spread or oil as you can, or use the pre-prepared 'healthy eating' version at the supermarket. | Resist garlic bread – It's very high in fat. |
| Salad | Enjoy wonderfull mixed salads or tomato salads with only a tiny amount of dressing | Watch out for the lashings of mayonnaise and other dressing on prepared salads in takeaway bars. Ask for it on the side so you can control the amount you have. |
| Pasta dishes | Choose pasta with tomato, onion and basil based sauces, roasted vegetables or tuna. Have only a tiny sprinkling of Parmesan cheese for flavour without to much fat. | Avoid creamy or cheese sauces and watch out for too much pesto. Carbonara is very high in fat. |
| Pizzas | Choose thin–based pizzas with vegetable toppings, ham, chicken or tuna. | Avoid high fat meats like salami or pepperoni and watch out for too much cheese on top. |
| Lasagne and bolognese | Make your own lasagne or spaghetti bolognese using very lean mince beef/steak and as little oil as you can get away with. Try the vegetarian version or have cannelloni instead as the spinach replaces some of the fatty meat. | Traditional meat dishes cooked with meat high in fat and cheese |
Indian food
Apparently, Chicken Tikka Massala is one of the most popular UK meals. You should try and choose your Indian takeaway or ready meal with some caution, so here are some guidelines to help you.
Indian food
| Choose | Avoid | |
| Starters | Enjoy a very light starter of pappadums with cucumber raita and lime pickle. Save your appetite for the main course. | Avoid oily dishes such as bhaji, samosa or pakhora. |
| Bread | Have a chapatti or plain naan bread though both typically contain some fat. Ask for chapatti made without fat – it makes a big difference. | Avoid any breads made with added fat such as peshwari, paratha and puris. |
| Ghee | An alternative to ghee such as tiny amounts of oil in cooking. | The Indian cooking fat is similar to butter in its saturated fat content. Ask how things are cooked and avoid ghee wherever you can. |
| Main dishes | Choose drier dishes such as Tandoori, Tikka (but not Tikka Masala), Karia and Bhuna. Spinach based dishes (Sagg–) are usually not too high in fat either. | Avoid creamy dishes such as Korma, Masala and Dhansak and watch out for the ghee in Dupiaza, Madras and Vindaloo. |
| Rice | Choose plain boiled rice to make a huge fat saving on your meal. | Pilau, Biryani or fried rice are very high in fat. |
| Vegetables | Vegetable dishes such as Aloo Gobi (potato and cauliflower curry) can be reasonably low in fat but check if they're cooked in ghee. | Dhal is lentil–based but typically cooked in ghee. make your own chick–pea dhal using little or no oil, instead of ghee. |
Chinese food
This is the most popular takeaway food in the UK but unfortunately, it's also the worst overall for fat. Chinese food is also very salty because soy sauce is used liberally. Choose as healthily as you can using the following guidelines.
Chinese food
| Choose | Avoid | |
| Starters | Have won–ton soup for starters | Avoid prawn crackers, pancake roll or sesame prawn roll – both are deep fried. Watch out for the dim–sum unless you know it's steamed rather than fried. |
| Main course | Choose stri–fried rather than deep fried or battered dishes. have stir–fried vegetables, chicken and mushroom or chicked in black bean sauce. Satay and chow mein dishes have a medium fat content, so choose only as a special treat. | Avoid sweet and sour dishes, lemon chicken or crispy fried beef or duck. |
| Vegetables | Have steamed vegetables or a stir–fried vegetable as a side dish. | Avoid vegetables if they are deep fried in batter eg. sweet and sour. |
| Rice/noodles | Go for plain rice or noodles. | Avoid fried – rice it adds a huge amount of fat to your meal. |
Mexican food
Mexican food has great potential to be healthy because it's based on rice and beans. Unfortunately, these are often fried and served with high fat soured cream. Follow our tips and you can eat healthily Mexican style.
Mexican food
| Choose | Avoid | |
| Main course | Fajitas (Tortilla wraps) filled with chicken, fish or vegetables are a great choice. Cajun chicken is spicy without too much fat. Grilled fish and chicken are perfect. | Steer clear of enchiladas even if they're filled with healthy–sounding chicken or vegetables. Ther'very rich and come smothered in lots of melted chees. |
| Accompaniments | Enjoy the tomato–based salsa, sauces and dips. Refried beans and guacamole(avocado and tomato) are both double–edged swords. They have some good nutritional qualities but are overall high in fat, so go easy. | Watch out for sour cream, which is very high in fat. |
Thai food
Because traditional Thai food is based on fish, steamed rice, steamed vegetables, lemon and garlic, it's ideal for healthy eating. Restaurant and take-away Thai food differ slightly, but they're still one of the healthier cuisines to choose and always freshly cooked to order. There are some things to watch out for so try to follow our tips.
Thai food
| Choose | Avoid | |
| Main course | The wok–fried dishes tend to be lower in fat. Choose stir–fried chicken or stir fried vegetables with bean curd. | Beware of Thai curries which contain coconut cream so are high in saturated fat. Avoid Thai green curry and vegetable curries. Ask how they steam the fish – it' sometimes also cooked in pork fat so best avoided. |
| Rice | Always choose plain steamed rice or noodles. Only have half a portion of stick rice or fried noodles – they're a bit higher in fat. | Avoid coconut rice, as the added coconut cream makes it very high in saturated fat. |
| Vegetables | Thai salads are a good choice – fresh, colourful and often with a bite! |
Top Tip
No matter how small, plan an activity routine for yourself. It also helps to plan a time in your day when you will do your activity.
9. Help with losing weight
What if I'm overweight?
People who are overweight can reduce their calorie intake by eating more healthily and watching the portion sizes of some foods. If you're overweight, which applies to well over half of all adults in the UK, most of the advice in 'Healthy eating' applies to you.
Your calorie count
If you want to control your weight, you'll need to restrict your total calorie intake a little, usually by about 500k calories a day. In general, men need about 2,500 kcals (calories) each day and women need about 2,000 kcals. So to start losing weight, you would probably only need to consume 1,500 calories or 1,800 calories a day. If you'd like to have a guide you can keep with you, go to 'Downloads and DVDs' and print or order the 'So you want to lose weight... for good' booklet.
Body Mass Index
Health professionals use a measurement called Body Mass Index (BMI) to find out whether someone is overweight or very overweight. Because weight and health are so closely linked, the BMI measures whether you are the best weight for your height. A BMI over 25 is classed as overweight, and a BMI over 30 is classed as very overweight (or obese).
This BMI chart can be helpful to assess health risks in most adults. In adults of Asian origin, a BMI over 23 is classed as overweight and a BMI of over 25 as very overweight. This is because people from Asia have a higher risk of developing diabetes and coronary heart disease at a lower BMI.
The effects of muscle
Because muscle weighs more than fatty tissue, adults with a very athletic build could fall into the overweight or very overweight bands even though they have a healthy amount of fat. So the BMI in athletic people isn't necessarily accurate. Similarly, as you get older, the BMI may underestimate your risk of being overweight because a greater proportion of your body weight will be fatty tissue rather than muscle.
Recommended BMI
Underweight – you may need to gain weight: less than 18.5
Ideal – you are a healthy weight, and should aim to stay that way: 18.5 - 25
Overweight – it's a good idea to lose some weight or at least try to stop further weight gain: 25 - 30
Very overweight – losing weight will likely improve your health: 30 - 40
Your waist measurement
Your waist measurement (often called waist circumference) is an easy way to find out if the fat on your body is stored in places that put your health at greater risk. Science shows that people with a more 'apple' shaped body (with most of their fat in and around their abdomen or middle), have a greater risk of developing conditions such as heart disease and diabetes. But 'pear' shaped figures (where most of the fat is around the hips) are linked to a lower risk of developing these diseases.
How to measure your waist
- 1. Find the top of your hip bone and the bottom of your ribs.
- 2. Breathe out naturally.
- 3. Place the tape measure mid–way between these points and wrap it around your waist.
- 4. Make a note of the measurement.
If you're too thin
If you start out at a healthy weight, cutting down the fat in your diet (without replacing the lost calories) might result in unwanted weight loss. So try to consciously eat larger portions of food. Also, try to eat a little extra at each meal and some between–meal snacks if you can fit them in.
What to eat
At mealtimes, try eating bigger helpings of breads, cereals (e.g. breakfast cereals, pasta, rice) and potatoes. Include more of the foods containing unsaturated fat, such as oily fish, avocado pears and olive or rapeseed oil. Also, have between-meal snacks of breads, crackers, unsalted nuts (e.g. almonds, hazelnuts, walnuts) and dried fruit (e.g. raisins, dried apricots or prunes).
Top tip
You probably have a friend who is already regularly active. Find out how they got started and what they do to keep active.