8 tips for eating well

Learning objectives To recognise the 8 tips for eating well. To understand the health benefits of the 8 tips for eating well. To identify ways of achieving the 8 tips for eating well.

8 tips for eating well Base your meals on starchy foods. Eat lots of fruit and veg. Eat more fish. Cut down on saturated fat and sugar. Try to eat less salt – not more than 6g a day.* Get active and try to be a healthy weight. Drink plenty of water. Don’t skip breakfast. Notes – * figure for adults only.

1. Base your meal on starchy foods. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet, e.g. calcium, iron and B vitamins. These foods are also high in dietary fibre (NSP) which helps bowel health. Starchy foods include, breads, cereals, rice, pasta and potatoes. Try to choose wholegrain varieties of these where possible. How can more wholegrain starchy foods be included in the diet?

2. Eat lots of fruit and veg. Try to eat at least 5 portions of a variety of fruit and vegetables every day. Fruit and vegetables provide a range of nutrients, dietary fibre (NSP) and water, important for good health. Fresh, frozen, canned, dried and juiced fruit and vegetables all count. Potatoes do not count towards 5ADAY as they are considered a starchy food. What is one portion of fruit or vegetable?

3. Eat more fish. Fish is an excellent source of protein, and many different vitamins and minerals. Oily fish are rich in omega 3 fatty acids which are believed to be good for heart health. Try to eat at least two portions of fish a week, including a portion of oily fish. Salmon, mackerel, trout, fresh tuna and sardines are all examples of oily fish. Name three fish dishes that could be eaten as part of healthy diet.

4. Cut down on saturated fat and sugar. A moderate amount of fat is needed in our diet, but it is important to get the right type. Most people are eating too much saturated fat, which can increase blood cholesterol levels. Try to cut down on foods high in saturated fat to improve heart health. Unsaturated fat is a better choice and found in vegetable oils such as sunflower, rapeseed, olive oil, oily fish, avocados, nuts and seeds. Make a list of commonly eaten foods high in saturated fat.

4. Cut down on saturated fat and sugar. Foods and drinks high in sugar consumed too often can cause tooth decay, especially if eaten between meals. Food and drinks high in sugar include sweets, cakes, biscuits, and some carbonated drinks. What are some snack foods that are low in saturated fat and sugar?

5. Try to eat less salt – no more than 6g a day*. Eating too much salt can raise your blood pressure. People with high blood pressure are three times more likely to develop heart disease or have a stroke than people with normal blood pressure. Most of the salt eaten comes from the foods we buy, but some is also added during cooking, or at the table. Too much can easily be eaten without knowing it. Name some commonly eaten foods high in salt. Note * - this figure is for adults.

6. Get active and try to be a healthy weight. When more energy is eaten than the body needs, it is stored as fat. If the body does not get enough energy from the diet, it uses up energy stores in the body. Being either under or overweight can lead to health problems. Being active can help maintain a healthy weight by using more energy. What are some ways to be more active without taking up a sport?

7. Drink plenty of water. Water is vital for the body. Water can be taken in by consuming food and drinks. When the weather is warm or when we are active, our bodies need more water than normal. Some health professionals recommend drinking 2 litres (about 6-8 glasses) of fluid a day to prevent dehydration. All drinks count towards water intake, except alcohol. Name some foods high in water.

8. Don’t skip breakfast. Overnight the body fasts and needs breakfast to provide energy and nutrients for the day’s activities. Missing meals does not increase weight loss. It does mean that essential nutrients important for good health are missed. Care should be taken to choose breakfast foods high in dietary fibre (NSP) and low in saturated fat, sugar and salt. What are some different ideas to encourage eating breakfast?

Review of the learning objectives To recognise the 8 tips for eating well. To understand the health benefits of the 8 tips for eating well. To identify ways of achieving the 8 tips for eating well.

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