Eating

Helping you get good nutrition through the COVID-19 crisis

Great advice and tips on eating well during the COVID-19 crisis

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Support to lose weight with Better Health

Nearly two thirds (63%) of adults in the UK are overweight or living with obesity. Gaining weight is often a gradual process that takes place over a number of years and modern life doesn’t always make it easy. But this extra weight causes pressure to build up around vital organs, making it harder for the body to fight against diseases like cancer, heart disease and now COVID-19.

For help and support to lose weight contact us or visit the NHS Better Health website

Find out some top tips and advice on eating healthy and making the most of your food during the COVID-19 crisis. All of the links below are written by a nutritionist or dietitian:

Advice on coping during the COVID-19 crisis

Dispelling myths around immune boosting foods

Tips on freezing food

Planning meals

Getting the most out of food

Healthier snacks

Healthy eating on a budget

For more information on a healthy and balanced diet visit the British Nutrition Foundation and British Dietetic Association websites.

The information below gives an overview of recommended portion sizes

Dairy

These form part of a balanced diet and are a good source of calcium, which keeps bones healthy.

Try to choose lower fat/sugar versions.

Examples include:

Milk
Cheese
Yoghurt
Dairy alternatives – opt for unsweetened calcium fortified versions

Dairy portion sizing

1 glass of milk – 200ml

1 standard pot of yoghurt – 125g

30g cheese – matchbox size

Fats

Fats are an important part of our diet, but eating too much fat can be unhealthy. Consuming high amounts of saturated fats can increase cholesterol in the blood which puts us more at risk from developing heart disease.

Examples include:

Saturated fats:

Butter
Ghee
Coconut oil
Fat on red meat/chicken

Unsaturated fats:

Rapeseed oil
Sunflower oil
Avocado
Nuts & seeds

Fat portion sizing

1 teaspoon of butter / oil / spread

Fruit and vegetables

Fruit and vegetables give us a range of vitamins and minerals including fibre, that is why it is beneficial to eat a variety of them.

These include:

Fresh / frozen / dried / tinned vegetables and fruit – opt for those in natural juice or water with no added sugar or salt
Fruit juice – up to 150ml a day
Aim for at least 5 fruit and veg a day
Dried fruit can lead to tooth decay therefore limit to meal times instead of a snack

Fruit and vegetable portion sizing

80g – a handful of grapes

1 apple

2 small oranges

1 TBS of Dried fruit – 30g

3 heaped TBS of vegetables

A 150ml glass of fruit juice

Protein

Protein is needed for growth and repair. When eating poultry and meat opt for lean varieties. It is recommended we eat two portions of fish per week one of which should be an oily fish e.g. salmon.