1. © British Nutrition Foundation 2006 8 TIPS FOR EATING WELL

2. © British Nutrition Foundation 2006 The 8 practical tips can help you make healthier choices The two keys to a healthy diet are: (1)eating the right amount of food for how active you are and (2) eating a range of foods to make sure you’re getting a balanced diet

3. © British Nutrition Foundation 2006 Tip 1: Base your meals on starchy foods  Most people should be eating more of the foods from the bread, other cereals and potatoes food group. Starchy food should make up 1/3 of your meal, or 1/3 of the food eaten over one day.  Foods such as pasta, potatoes & rice provide you with starchy carbohydrate that provides slow-release energy.  Starchy foods provide FIBRE, which is needed for a healthy gut & to prevent bowel problems  Starchy carbohydrates are also a good source of Vitamins and Minerals

4. © British Nutrition Foundation 2006 Tip 2: Eat lots of fruit and vegetables  The Government’s recommendation is that we should eat AT LEAST 5 portions of fruit and vegetables a day (400g)  A portion is the amount that fits in the palm of your hand  Fruit & vegetables are low in calories and fat, but high in the vitamins & minerals your body needs to keep it fit & healthy  Try to include lots of different colours of fruit & vegetables each day – they can be fresh, frozen, tinned, dried and even juiced

5. © British Nutrition Foundation 2006 Tip 3: Eat more fish  You should try to eat 2 portions of fish a week, one of which should be oily e.g. tuna, salmon, sardines.  As well as protein and vitamins to keep you healthy, fish also supplies something called OMEGA 3 which can help prevent heart disease plus it helps feed your brain – helping you to concentrate in class!  Small bones in fish like mackerel and pilchards contain calcium, which are needed to help you form strong bones & teeth Eat more fish ? You catch it!

6. © British Nutrition Foundation 2006 Tip 4: Cut down on saturated fat and sugar  Saturated fat comes from animal sources e.g. white fat you see on a bit of bacon or steak. Healthier to cut this off, or grill meat instead of frying it  Vegetable fat is better for you – so try and use oil/margarine instead of butter or lard  Saturated fat can increase the amount of a waxy substance known as cholesterol in the blood, and high cholesterol can increase the chance of developing heart disease as it blocks your arteries

7. © British Nutrition Foundation 2006 Tip 4: Cut down on saturated fat and sugar  Most people in the UK are eating far too much sugar. We should all be trying to eat fewer sugary, such as sweets, cakes and biscuits, and drinking fewer sugary, fizzy drinks  Having lots of sugary foods and drinks can cause tooth decay, especially if you have them between meals. Many foods that contain added sugar can also be high in calories so cutting down could help you piling on too much weight (obesity)  Try looking at labels - 10g sugars or more per 100g is A LOT of sugar

8. © British Nutrition Foundation 2006 Tip 5: Try to eat less salt - no more that 6g a day  You need some sodium in your diet, as it helps to maintain your fluid balance, helps with nerve & muscle function and stops cramps hypertension heart diseasestroke  Having too much salt can raise your blood pressure. High blood pressure, or hypertension, means you are more likely to develop heart disease or have a stroke  Anyone over age 11 should not eat more than 6g of salt a day  Processed foods are high in salt – things like packet soup, soy sauce, stock cubes etc – try to avoid them if you can

9. © British Nutrition Foundation 2006 Tip 6: Get active and try to be a healthy weight If you eat more than your body needs, you will put on weight. This is because energy not used up is stored as fat It's not a good idea to be either underweight or overweight. Being overweight can lead to health conditions such as heart disease, high blood pressure or diabetes. Being underweight could also affect your health as your body isn’t getting all the nutrients it needs to keep it healthy Physical activity is a good way of using up extra calories, and helps control weight. Just try to get active every day e.g. cycling to school, dancing, PE classes, walking the dog Aim for at least one hour per day of moderate activity plus activities that increase muscle strength, flexibility and improve bone strength should be included at least twice a week.

10. © British Nutrition Foundation 2006 Tip 7: Drink plenty of water  You should aim to drink 1.5 – 2.0 litres of fluid per day or 6 - 8 glasses  You need to replace fluid that is lost throughout the day in sweat, expired air, urine and tears  Not drinking enough can lead to dehydration - causing headaches and lack of concentration  Fruit juice, milk, low sugar squashes, tea and coffee all count towards your daily fluid intake. Sugary, carbonated drinks should be avoided as they are high in energy and are bad for your teeth

11. © British Nutrition Foundation 2006 Tip 8: Don’t skip breakfast  Breakfast means “breaking the fast” – giving your body fuel after its long rest overnight  Blood sugar levels are slightly low on waking. Skipping breakfast can reduce the nutrients available to your brain. The benefits of having breakfast include improved concentration, alertness and energy to keep you going. Having breakfast has also been linked to better achievement and better behaviour  Studies have shown that people eating breakfast each day are less likely to be overweight – so start the day with some porridge, toast or cereal ( NOT the sugar-coated variety!)