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
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.
Examples include:
- Poultry
- Meat
- Fish
- Eggs
- Pulses
- Soya
- Tofu
- Quorn mince
- Plain nuts

Protein portion sizing

60-90g Cooked Meat / Deck of cards

140g Cooked Fish / Palm of hand

4 TBS Pulses / 150g

2 Eggs
Starchy foods and carbohydrates
Starchy carbohydrates are a good source of energy, try to opt for wholegrain varieties as they contain more fibre and nutrients.
Examples include:
- Chappati
- Polenta
- Rice
- Bread
- Cereal
- Yam
- Pasta
- Potatoes
- Couscous
- Plantain
Alternative grains e.g.
- Spelt
- Pearl barley
- Bulger wheat
- Millet

Carbohydrate portion sizing

1 medium slice of bread

3 TBS of boiled rice or pasta

3 TBS of cereal

2 egg size new potatoes
Portion Sense