January - Healthy eating

by Sonya Johnson from the Nuneaton and Bedworth Healthy Living Network

Getting the right balance

Many people only think about the food they eat in the New Year because they want to lose weight, but there are many other reasons for eating a balanced diet … great hair and skin, lots of energy and a body that stays healthy and allows you to live life to the full!

There is so much information around about food and eating a balanced diet these days that it is difficult to know what to believe!

Firstly, why eat a balanced diet?

Eating a balanced diet is an essential part of a healthy lifestyle and has many benefits, as it can help prevent conditions such as:

heart disease

blood pressure

diabetes

some cancers

It can also help to maintain a healthy weight, contribute to general health, vitality and well-being, improve dental and bone health.

What do we mean by a balanced diet?

All foods can be enjoyed as part of a healthy diet. It is important to eat a variety of foods to get the right balance

Fruit & Vegetables

Fruit and vegetables are good sources of vitamins, minerals and fibre – aim for 5 servings a day. You can count fresh, frozen, tinned and dried fruit or vegetables in this target.

Meat, Fish, Eggs, Pulses and Nuts

These foods provide protein and iron. Soya protein products and Quorn are also included in this group. Eat 2 of these foods a day.

Dairy

Include low fat dairy products such as cheese, milk and yoghurts as these foods provide calcium.

Foods and drinks high in fat and/or sugar

These should be kept to a minimum. Examples include: fizzy drinks, cakes, biscuits, chocolate and pastry.

Fluid

Drink plenty of fluid – aim for at least 8 glasses per day. Keep caffeine to a minimum.

Here are some of the common barriers to eating healthily and how you can overcome them.

Eating healthily is expensive?

- Eat foods that are in season as these tend to be cheaper and tastier.

You don’t know how to cook so live off convenience foods?

- If you can’t cook look out for an adult education class, or buy a beginners cooking book, or ask a friend or relative to help you. If you cook from basic ingredients you can control what goes into your meals and therefore reduce your intake of salt, sugar and fat.

You’ve tried lots of slimming diets and always end up hungry?

- Start eating a balanced diet as shown on the “eatwell plate”. The problem with slimming diets is that sometimes they can make us feel deprived and so crave high-sugar, high-fat foods even more.

- Fresh, tinned or dried fruit can help if you’ve got a sweet tooth

Children will only eat junk food – how do we get them to try healthier foods?

- Children learn best by example so be a good role model yourself by eating healthily.

- It can take several tastes of a food to decide if it’s liked or not so put a small amount of the new food next to their favourite food and give LOTS OF PRAISE for trying something new

- Don’t have snack food or treats readily available, save them for once or twice a week.

I haven’t got time to shop and cook.

- How about shopping on-line if you’ve got access to a computer. You can set up a healthy shopping list and re-order it each time.

- Plan meals ahead or cook a load of meals at the weekend and freeze them.

Still not sure? Need a bit more help? Then talk to Nuneaton and Bedworth Healthy Living Network on: 02476 322048.

The Nuneaton and Bedworth Healthy Living Network will be holding a healthy eating awareness event in the main entrance area of the hospital from Monday 18-Friday 22 January (1.15-3pm daily).