1. Healthier Eating and Drinking
Healthier Eating and Drinking

2. Healthy eating
Healthy eating does not have to be boring or mean avoiding all your favourite foods.
Eating healthily is all about getting the balance right.

4. Fruit and vegetables
Aim to have at least 5 portions of a variety of fruit and vegetables a day.
All types count: fresh, frozen, canned, dried or juiced!
A 150ml smoothie or glass of unsweetened 100% fruit or vegetable juice counts, but only as a maximum of 1 of your 5 A Day.
Eat at least 5 portions of a variety of fruit and vegetables every day

5. Potatoes, bread, rice, pasta and other starchy carbohydrates
Base your meals on starchy carbohydrates, such as potatoes, breads, pasta, rice, noodles or cereals.
Choose higher fibre and wholegrain varieties where possible as these usually contain more fibre, vitamins and minerals.

6. Examples of wholegrain foods:
wholemeal and wholegrain bread, pitta and chapatti;
whole-wheat pasta, brown rice;
wholegrain breakfast cereals;
whole oats.
Remember, you can also purchase high fibre white versions of bread and pasta which will help to increase your fibre intake using a like-for-like substitute of your family favourites.

7. Dairy and Alternatives
Have some dairy or dairy alternatives.
Try to use lower sugar and lower fat versions were possible, as some options can be high in saturated fat and sugar.
Foods in this group are good sources of protein, vitamins and calcium.

8. Beans, pulses, fish, eggs, meat and other proteins
Eat more beans, peas and lentils – they are a good alternatives to meat because they are low in fat but high in fibre, protein, vitamins and minerals.
You should aim to have no more than 70g of red or processed meat per day. This includes meats such as sausages, bacon, cured meats and reformed meat products.

9. Recommendations
It is recommended you consume 2 portions of fish a week including one portion of oily fish.
Beans, peas and lentils make good alternatives to meat because they are low in fat but high in fibre, protein, vitamins and minerals.
Tofu, bean curd and mycoprotein are also good vegetable sources of protein.
To cut down on fat:
choose lean cuts of meat;
cut the fat off meat;
cut the skin off chicken;
try to grill meat and fish instead of frying;
have a boiled or poached egg instead of fried.

10. All types of fat are high in energy and should be limited in the diet.
Oils and Spreads
Although some fat in the diet is essential we are currently consuming too much.
Swapping saturated fats for unsaturated fats will help reduce cholesterol in the blood.
Unsaturated fats are usually from plant sources and in liquid form such as olive or rapeseed oil.
Lower fat spreads are also a good way to reduce saturated fat intake.
All types of fat are high in energy and should be limited in the diet.

11. Foods high in fat, salt and sugar
This includes foods such as chocolate, cakes, biscuits, full sugar soft drinks, butter and ice cream.
These foods are not needed in the diet and so if eaten this should be done infrequently and in small amounts.
These foods are high in fat and sugar and so they contain a lot of energy.
Check the label and avoid
foods high in fat, salt and
sugar!

12. Aim to drink 6-8 glasses of fluid a day. This includes: water;
Hydration
Aim to drink 6-8 glasses of fluid a day. This includes:
water;
lower fat milk;
sugar free drinks including tea and coffee;
fruit juice and smoothies*.
*These are also sources of free sugars and so consumption should be limited to no more than a combined maximum of 150ml per day.
SWAP: sugary soft drinks for diet, sugar free or no added sugar varieties to reduce your sugar intake
For more information about free sugars, go to:

13. No more than 5% of energy we consume should come from free sugars*.
Cutting down on sugar
Consuming high amounts of sugar too often increases your risk of tooth decay and obesity.
No more than 5% of energy we consume should come from free sugars*.
*free sugars are those added to food or drinks by the manufacturer, cook or consumer including those naturally found in honey, syrups and unsweetened fruit juice.
Almost a 3rd of free sugars consumed by years olds comes from soft drinks.
Sugar Swaps
High in Sugar
Lower in Sugar
Sugary breakfast cereals / cereal bars
Plain cereals e.g. plain porridge, wholewheat biscuit cereals, shredded whole grain cereals, no added sugar muesli
Flavoured corner style yoghurts
Low fat, low sugar yogurts, adding fresh fruit for variety
Sugar sweetened drinks
Water, lower fat milk or sugar free drinks including tea and coffee
Fact: Eatwell Guide Booklet

14. Try replacing salt with pepper, herbs and spices to add flavour.
Cutting down on salt
Too much salt can raise your blood pressure which can increase your risk of heart disease or stroke.
Many people in the UK eat too much salt and so would benefit from reducing their intake.
Recommended intake: no more than 6g per day for adults and less than this for children.
REMEMBER: we are not only talking about salt added to your food but also salt present in everyday foods such as bread, pasta sauce etc.
Try replacing salt with pepper, herbs and spices to add flavour.

15. Cutting down on saturated fat
Reducing saturated fat intake can lower your blood cholesterol and your risk of heart disease.
The average man should have no more than 30g of saturated fat whilst a women should have no more than 20g of saturated fat.
Compare the labels of similar products and pick the one lowest in saturated fat.
Watch out for foods high in saturated fat, such as:
fatty cuts of meat
sausages
butter
cream
cheese
chocolate
cakes
biscuits

16. How much food do I need?
Energy requirements are now included on the Eatwell Guide to reinforce the message that all the food and drink we consume contributes to our total energy intake.
We all need different amounts of energy from food to maintain a healthy weight depending on many factors including how active you are.
If we eat more than our body needs we will put on weight because the energy we don’t use is stored as fat.
Try to:
eat only as much food as you need;
make sure you are eating a balanced diet by looking at the Eatwell Guide;
get more active!

17. Vitamin and Mineral Supplements
Most people when eating a healthy balanced diet can get all the nutrients they need.
However some people do require specific supplements. An example of this is vitamin D.
In 2016 SACN published a Vitamin D and Health Report in which they recommend:
a daily μg Vitamin D supplement for exclusively and partially breastfed infants from birth to 1 year of age;
a daily 10 μg vitamin D supplement during October through to March should be considered for all people aged 5 years and over;
a daily 10 μg vitamin D supplement all year round if they are aged 1-4 years of age, pregnant, breastfeeding, age 65 years or over, aren’t exposed to too much sun or have darker skin.

18. Top tips for eating well base your meals on starchy carbohydrates;
eat lots of fruit and veg;
eat more fish – including a portion of oily fish;
cut down on saturated fat and sugar;
eat less salt – no more than 6g a day for adults;
get active and be a healthy weight;
don't get thirsty;
don't skip breakfast.
Remember fruit juice and/ or smoothies should be limited to no more than 150ml per day in total

19. For more information about healthier eating, go to: www.nutrition.org.uk