How healthy is your food?
What you eat, and how much, is so important for your health and your waistline. Choosing healthier foods is easier than you might think. There are lots of cheap and tasty ways you and your family can eat well every day. Handy booklets to help you explore options are below, clicking on the images will take you to a PDF booklet which contains healthy meal ideas for you to try. In addition, further recipe suggestions are highlighted further down the page.
If you eat too many foods that are high in fat and sugar, and you're not as active as you should be, you're more likely to put on weight.
Becoming overweight or obese also increases your risk of getting type 2 diabetes, heart disease and some cancers. The 'One You' Campaign launched by Public Health England focuses on all of the above and can provide you with some great information on how to control sugar within your diet, understanding saturated fat, salt intake, the benefits of eating well for your family and your wallet! So shelve the sugar, cut back on fat and eat less salt for a healthier and happier you - details in relation to this are below!
Fuel for Living - Healthy Meal Options booklet
The One You Campaign
As advised Public Health England has launched a ground-breaking new campaign, ‘One You’, to help adults across the country avoid future diseases caused by modern lifestyles. The Trust are committed to supporting the 'One You' Campaign as part of our Health and Wellbeing agenda.
Everyday habits and behaviours - such as eating too much unhealthy food, drinking more alcohol than is recommended, continuing to smoke and not being active enough - are responsible for around 40% of all deaths in England,1 and cost the NHS more than £11 billion a year.
One You encourages people to reappraise their lifestyle choices, put themselves first and do something about their own health. It reminds people that it’s never too late to improve their health - making small lifestyle changes such as eating well, drinking less alcohol, quitting smoking or being more active can double your chances of being healthy at 70 and beyond.
The campaign encourages adults to take part in a free online health quiz, called ‘How Are You’, to identify where they can make small changes. The quiz provides personalised recommendations and directs people to tools and advice created by experts to help them take action where it’s most needed. Follow the link within the image below to get started!
Did you know?
Your body needs water or other fluids to work properly and to avoid dehydration. That’s why it's important to drink enough fluids. In climates such as the UK's, we should drink about 1.2 litres (six to eight glasses) of fluid every day to stop us getting dehydrated. In hotter climates, the body needs more than this. We also get some fluid from the food we eat. Are you drinking enough?
Medical evidence shows that staying hydrated can assist in preventing conditions such as: pressure ulcers, heart disease, diabetes, and low blood pressure. It is also recognised that staying hydrated helps to keep you alert and feel generally healthier.
We are highlighting the importance of good hydration for staff and raising awareness of
- Knowing the importance of staying hydrated
- Knowing how much to drink
- Knowing what to drink
- How to tell if you’re dehydrated
- The symptoms of dehydration such as dry mouth, headache, constipation, dizziness, muscle cramps, impaired vision and concentration, fatigue.
Hints and tips to stay hydrated
- Fruits and vegetables are great sources of water. Eat these daily to stay hydrated and maintain your health and wellbeing
- Keep a water bottle handy to encourage you to drink water wherever and whenever
- Remember to drink more when you exercise or spend time in hot environments
- Set reminders on your phone, watch or email to drink a glass or water regularly
- Add a slice of lemon, lime and/or basil to your water to give it some extra flavour
Computers within the Trust during certain months throughout the year display screen savers prompting staff to be encouraged to drink more water throughout the day, with fact sheets located around sites as to the importance of this as detailed above. If you want some of these posters and fact sheets in your areas, please contact Kelly Woods, OD Practitioner on 01785 221632 or click on the linked images below to print your own copies and get hydration part of your own and your teams daily task list! Once a year, or when possible, we will also go around sites to hand out free water kindly provided by Eden to further encourage our staff to stay hydrated!
Get off to the best possible start with your weight loss programme by accessing the NHS Choices 12-week weight loss plan (available by clicking on the image below). The advice booklet offers hints and tips on healthier eating and physical activity such as:
- Don't skip breakfast - Research shows eating breakfast helps you control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals doesn't help us lose weight and isn't good for us as we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry
- Eat regular meals - Some people think missing meals will help them lose weight, but it's been shown eating regularly during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar
- Eat plenty of fruit and veg - Fruit and veg are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals
- Eat high-fibre foods - Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils
- Read food labels - Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan
- Use a smaller plate - Studies show people who use smaller plates tend to eat smaller portions and are still satisfied. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full
- Don't ban foods - Don't ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you can't enjoy the occasional treat as long as you stay within your daily calorie allowance
- Cut down on alcohol - Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps? Over time, drinking too much can easily contribute to weight gain
The British Association of UK Dietitians site holds a vast amount of tools in relation to dietary information for a number of medical conditions, healthy eating, nutrients and life stages. These are free for anyone to download for your own reference and are widely used by dietitians within the Trust. Food Fact Sheets are written by dietitians to help you learn the best ways to eat and drink to keep your body fit and healthy. Notices from the site are that the Fact Sheets are for information only: they are not a substitute for proper medical diagnosis or dietary advice given by a dietitian. You can access their site for information or to download these fact sheets by clicking on the image to the left which will direct you to their main site.
Healthy recipe ideas
- 4 soft whole-wheat flour tortillas
- 6 eggs
- 4 tbsp 1% fat milk
- 2 tomatoes, finely chopped
- 2 spring onions, finely chopped
- 1 pepper, any colour, deseeded and finely chopped
- 2 tsp vegetable oil
- 40g reduced-fat hard cheese, grated
- 1 pinch ground black pepper
Lay out the tortillas on a work surface. Preheat the grill. You could use tortillas, though the whole-wheat ones have a higher fibre content.
Beat the eggs and milk together. In a separate bowl, mix together the tomatoes, spring onions and pepper, seasoning with black pepper.
Heat ½ tsp of vegetable oil in a non-stick frying pan and pour in one quarter of the beaten egg mixture. Cook on the hob over a medium heat for a few moments to set the base. Sprinkle one quarter of the tomato mixture over the surface, then sprinkle 10g of the cheese over the top. Grill to set the egg and melt the cheese. (To make the burritos more filling, try adding 100g drained mixed beans to the tomato mixture - you'll be adding extra fibre too!)
Slide the omelette onto one of the tortillas. Leave to cool a little while you make three more omelettes, placing them on top of the tortillas as you go. Roll up the tortillas, slice in half and serve immediately, or wrap in foil to serve later.
Curried Red Lentil Soup
- 1 tablespoon canola oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 tablespoons minced fresh ginger
- 1 jalapeno pepper, seeded and minced
- 1 1/2 tablespoons curry powder
- 1 teaspoon cinnamon
- 2 bay leaves
- 1 1/2 cups red lentils, rinsed
- 8 cups reduced-salt chicken broth
- 3 tablespoons chopped fresh parsley
- 2 tablespoons lemon juice
- 2 tablespoons mango chutney
- Salt and Pepper to taste
- 1/3 cup plain 0 fat yogurt
Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring occasionally, until softened, 3 to 5 minutes. Add garlic, ginger, jalapeno, curry powder, cinnamon, cumin and bay leaves and cook, stirring often, for about 5 minutes more.
Stir in lentils and broth and bring to a boil. Reduce heat to low and simmer, partially covered, until the lentils are tender, about 45 minutes. Discard bay leaves. Stir in parsley and lemon juice. Season with pepper. Ladle the soup into bowls and garnish with yogurt and chutney (if using).
- 1 carrot, grated
- 1 cooked beetroot (vacuum packed), grated
- ½ small red onion, thinly sliced
- 2 tsp vinegar
- 8 slices wholemeal bread
- 8 tsp reduced-fat mayonnaise
- 1 handful mixed salad leaves
- 4 slices lean roast beef (fat trimmed off)
- 1 pinch ground black pepper
n a bowl, mix together the carrot, beetroot, and red onion with the vinegar. Season with black pepper. Use a couple of finely sliced spring onions instead of red onion if you prefer.
Spread each slice of bread with 1 tsp mayonnaise, then top 4 of them with the lettuce leaves and the roast beef. Share the salad between them, then sandwich together with the remaining slices of bread. Cut in half and serve at once, or wrap and keep cool to serve later.
Veggie Chilli (Vegan)
- 400g pack oven-roasted vegetables
- 1 can kidney beans in chilli sauce
- 1 can chopped tomatoes
- 1 ready-to-eat mixed grain pouch
Heat oven to 200C/180C fan/ gas 6. Cook the vegetables in a casserole dish for 15 mins. Tip in the beans and tomatoes, season, and cook for another 10-15 mins until piping hot. Heat the pouch in the microwave on High for 1 min and serve with the chilli.
Old School sausage 'n' mash
- 4 (or 300g) carrots, chopped
- 300g swede or turnip, cut into chunks
- 700g potatoes, cut into chunks
- 8 reduced-fat sausages
- 1 tsp vegetable oil
- 1 large red onion, thinly sliced
- 100ml reduced-salt vegetable or chicken stock
- 200ml cold water
- 1 tbsp fresh parsley, chopped
- 1 tsp dried mixed herbs
- 2 tbsp cornflour blended with 1 tbsp of cold water
- 1 pinch ground black pepper
Cook the carrots, swede or turnip and potatoes in a large saucepan of gently boiling water for about 20 minutes, until tender. Swap sweet potato or butternut squash for the swede, to make a change.
Meanwhile, preheat the grill. Arrange the sausages on the grill rack and start to cook them when the vegetables have been cooking for 10 minutes. Grill them for 10-12 minutes, turning often. Make the recipe with vegetarian sausages if you prefer.
At the same time, start to make the red onion gravy. Heat the vegetable oil in a large non-stick frying pan and add the onion, cooking until soft and lightly browned – about 3-4 minutes.
Pour in the stock and water, add the herbs, then simmer for 4-5 minutes. Add the blended cornflour and stir until thickened. Keep hot over a low heat.
Drain and mash the vegetables, seasoning with black pepper. Serve 2 sausages per person with the red onion gravy. Try serving accompanied by some extra green vegetables, such as cabbage, kale or broccoli.
Juicy Lucy Pudding (Diabetic Friendly)
- 350g packet frozen fruits of the forest, defrosted
- 3 tbsp light muscovado sugar
- 4tbsp no-added sugar wild blueberry jam (ideally St Dalfour, from larger supermarket branches)
- 6 medium sized ripe pears, peeled, quartered and cored
- 50g fresh white breadcrumb
- 25g butter, melted
Preheat the oven to 190C/gas 5/ fan 170C. Mix the fruits of the forest in a large bowl with the sugar and jam, then add the pears and toss to mix. Tip into a deep baking dish measuring about 18x28cm, cover with foil and roast in the oven for 20 minutes. Pierce a pear or two to see if they are really tender; if not, return dish to the oven for another 5 minutes or until they feel soft.
Mix breadcrumbs with the butter and scatter over the fruit. Bake uncovered in the oven for 10-15 minutes or until golden and crispy. Serve hot.
Raspberry, orange and apple refresher
- 200g frozen raspberries
- 200ml unsweetened apple juice
- 200ml water
- 200ml freshly squeezed orange juice
Tip the frozen raspberries into a blender and add the apple juice and orange juice.
Whizz together for a few seconds until smooth and blended, then pour into 4 glasses. Serve at once.
In summer, use fresh raspberries and add a few ice cubes. Use any frozen berries — blueberries or summer fruits would work well, too.
Healthy You Apps!
Download the 'One You' Easy Meals App either through the Apple Store or Google Play. Their app is a great way to eat foods that are healthier for you. You'll find delicious, easy meal ideas to help get you going if you're ever short of inspiration.