Staying Healthy - A Guide to Nutrition (Part 2)
6. Eat less salt
Most of us are also having too much salt in our diet. Adults should have no more than 6g of salt a day and children under the age of 11 should have even less than this.
Most of us are also having too much salt in our diet. Adults should have no more than 6g of salt a day and children under the age of 11 should have even less than this.
Why worry?
Research has shown that a diet high in salt can be linked to high blood pressure (also know as hypertension). High blood pressure is linked to an increased risk of developing heart disease or having a stroke.
Where is salt found
About 75% of the salt we eat comes from processed food, such as soups, sauces, bread, biscuits, pizzas, ready meals and some breakfast cereals. So it’s easy to eat too much salt without realising it. Check food labels when you can and go for lower salt options where possible – again more ‘greens’ and ‘ambers’, and less ‘reds’.
Research has shown that a diet high in salt can be linked to high blood pressure (also know as hypertension). High blood pressure is linked to an increased risk of developing heart disease or having a stroke.
Where is salt found
About 75% of the salt we eat comes from processed food, such as soups, sauces, bread, biscuits, pizzas, ready meals and some breakfast cereals. So it’s easy to eat too much salt without realising it. Check food labels when you can and go for lower salt options where possible – again more ‘greens’ and ‘ambers’, and less ‘reds’.
How to reduce the amount of salt in your diet
To reduce the amount of salt in your diet you can:
To reduce the amount of salt in your diet you can:
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Not add salt when cooking or eating food, this includes using unsalted water when boiling vegetables, potatoes or pasta.
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Use herbs, spices, lemon juice or vinegar to enhance the flavour of food.
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Avoid using stock cubes or gravy granules, as these are high in salt. Instead use vegetable water for gravy and sauces, and choose low salt stock cubes or gravy granules.
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Go for low salt versions of low fat spreads and margarines.
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Choose canned vegetables, pulses, fish and meat without added salt. Look at labels to help you make choices.
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Try making home made soup rather than using tinned or powdered versions, which tend to be high in salt.
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7. Get some calcium
Calcium is really important in our diet, as it is needed for strong, healthy teeth and bones.
Where do I get it?
Milk and dairy products, such as cheese, cottage cheese, yogurt and fromage frais, are really good sources of calcium. They also provide protein and vitamins A, B12, and D.
How much?
Although not an official recommendation many health professionals advise that 2 – 3 portions of milk and dairy foods a day will provide you with enough calcium for the day. A portion would be:
Milk and dairy products, such as cheese, cottage cheese, yogurt and fromage frais, are really good sources of calcium. They also provide protein and vitamins A, B12, and D.
How much?
Although not an official recommendation many health professionals advise that 2 – 3 portions of milk and dairy foods a day will provide you with enough calcium for the day. A portion would be:
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A 200ml glass of milk
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A pot of yogurt
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A matchbox size piece of cheese
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Healthier ideas for milk and dairy
For most of us it’s advisable to choose lower fat foods where possible. However, children under 2 years of age are the exception to this advice, as they need to have energy dense foods to meet their energy requirements for growth and development.
Here are a few ways to include lower fat milk and dairy foods in your diet:
For most of us it’s advisable to choose lower fat foods where possible. However, children under 2 years of age are the exception to this advice, as they need to have energy dense foods to meet their energy requirements for growth and development.
Here are a few ways to include lower fat milk and dairy foods in your diet:
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Go for lower fat varieties of milk and dairy foods, such as:
- Skimmed or semi skimmed milk. - Reduced fat cheese or lower fat varieties such as Edam, brie or cottage cheese. - Low fat yogurt, fromage frais or crème fraiche. |
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Swap cream in recipes (e.g. in sauces, soups or casseroles) for skimmed or semi skimmed milk, low fat natural yogurt or fromage frais.
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Grate cheese for sandwiches or salads as you will use less. Using a strong flavoured cheese will also help to use minimal amounts.
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What if you avoid milk and dairy foods?
If you don’t like, or are intolerant or allergic to, milk and dairy foods it is important that you have a suitable alternative to replace them in your diet. This is so the nutrients they provide are not missing from your diet. Alternatives you could go for include:
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Fortified soya products e.g. drinks, yogurts and tofu;
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Green leafy vegetables e.g. broccoli and cabbage;
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Nuts;
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Bread and any products made with fortified flour;
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Fish where you eat the bones e.g. sardines and pilchards.
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8. Don’t skip breakfast
Breakfast helps to give us energy for the day, as well as some of the vitamins and minerals we need for good health. Studies have shown that skipping breakfast affects the ability to concentrate and be alert, so make sure you make time for breakfast everyday.
Breakfast helps to give us energy for the day, as well as some of the vitamins and minerals we need for good health. Studies have shown that skipping breakfast affects the ability to concentrate and be alert, so make sure you make time for breakfast everyday.
Top breakfast tips
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It’s ok to have a cooked breakfast, just not all of the time! Go for grilled bacon or sausages, instead of fried, and by adding baked beans, grilled mushrooms or tomatoes to your breakfast you’ll also be contributing to your 5 A DAY!
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If you’re short on time why not grab a fruit smoothie or a piece of fruit?
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Include milk and dairy foods with your breakfast to help meet your calcium needs? Go for:
- Skimmed or semi skimmed milk on cereal - Low fat yogurt - Low fat cheese spread on toast |
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If you’re bored with toast everyday why not try bagels, English muffins, crumpets or teacakes?
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Eggs provide protein, vitamin A and D. Have them boiled, poached or scrambled rather than fried to keep the fat content down.
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Go easy on high fat and/or sugar foods, such as croissants, pastries and pancakes, as well as toppings such as jam, butter, honey and syrup.
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Choose high fibre varieties where you can such as wholegrain cereals e.g. weetabix, porridge and bran flakes; or wholemeal/wholegrain bread and bread products.
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Add fresh or dried fruit to cereal or yogurt to up your fruit intake.
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Make sure you have a drink. Water, fruit juice, milk, fruit smoothies, tea and coffee all help to keep you hydrated.
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9. Eat more fish, including one portion of oily fish a week
Most of us should be eating more fish. Aim for at least two portions of fish a week, including one portion of oily fish. A portion is 140g.
Most of us should be eating more fish. Aim for at least two portions of fish a week, including one portion of oily fish. A portion is 140g.
What counts?
You can choose from fresh, frozen or canned – but remember that canned and smoked fish can be high in salt.
What’s an oily fish?
Oily fish e.g. salmon, trout, sardines, pilchards and mackerel, is a good source of omega 3 fatty acids, protein and other important nutrients.
White fish e.g. cod, haddock, plaice, whiting and halibut, is low in fat and energy. It is also a good source of protein and provides a variety of important nutrients.
Why worry?
The long chain fatty acids found in oily fish are good for heart health, which is why we should eat a portion of oily fish each week.
You can choose from fresh, frozen or canned – but remember that canned and smoked fish can be high in salt.
What’s an oily fish?
Oily fish e.g. salmon, trout, sardines, pilchards and mackerel, is a good source of omega 3 fatty acids, protein and other important nutrients.
White fish e.g. cod, haddock, plaice, whiting and halibut, is low in fat and energy. It is also a good source of protein and provides a variety of important nutrients.
Why worry?
The long chain fatty acids found in oily fish are good for heart health, which is why we should eat a portion of oily fish each week.
10. Get active
Being physically active can help to control weight and uses up extra energy. Most of us need to be more active on a daily basis.
Being physically active can help to control weight and uses up extra energy. Most of us need to be more active on a daily basis.
How much?
Current recommendations for physical activity for children are at least 60 minutes of moderate intensity physical activity e.g. walking, swimming, cycling, dancing, on each day of the week.
For adults the recommendation is at least 30 minutes of moderate intensity physical activity on at least 5 days of the week.
The recommended amount of activity doesn’t have to be taken all in one go. The sessions can be broken down in to ten minutes or more. So, for example, an adult could walk for 15 minutes in the morning and cycle for 15 minutes in the evening.
Why worry?
Being physically active everyday is good for our health. Research has shown that it helps to reduce the risk of some diseases such as heart disease, cancer and diabetes, and can also reduce high blood pressure, as well as helping you to be a healthy weight.
Current recommendations for physical activity for children are at least 60 minutes of moderate intensity physical activity e.g. walking, swimming, cycling, dancing, on each day of the week.
For adults the recommendation is at least 30 minutes of moderate intensity physical activity on at least 5 days of the week.
The recommended amount of activity doesn’t have to be taken all in one go. The sessions can be broken down in to ten minutes or more. So, for example, an adult could walk for 15 minutes in the morning and cycle for 15 minutes in the evening.
Why worry?
Being physically active everyday is good for our health. Research has shown that it helps to reduce the risk of some diseases such as heart disease, cancer and diabetes, and can also reduce high blood pressure, as well as helping you to be a healthy weight.
We hope you found this guide useful. If you have any comments, feedback or questions for Charlotte, please email us at info@bristolselfdefence.com and we shall pass your messages on to her. For further information about healthy eating, please visit the government website: www.eatwell.gov.uk
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