westfieldhealth.com/business

Wellbeingtoolkit

Healthy eating

Every part of our body, including our immunesystem, works better when supported byhealthy living strategies such as exercisingregularly, not smoking and eating a healthydiet.

By fuelling our body with the nutrients it needs we canhave more energy, achieve a healthy weight, improveour mood and support a healthy immune system. What we eat and drink can affect our body’s ability toprevent, fight and recover from infections. But what makes a diet healthy and how easy is it for usto achieve whilst we’re in lockdown? The foundation for a balanced diet comes from eatinga range of fruit and vegetables which are high invitamins and minerals. Most of us know we should be eating five portions offruit and vegetables a day but in reality, only one infour adults consume the recommended daily amount. Fruit and vegetables don’t always need to be fresh. Sowhilst we’re limited on access to groceries, remembertinned and frozen all count towards your five a day andcan also help to reduce waste.

Healthy eating

The healthy plate

Portion control

Snacking

In this factsheet

Plan ahead – make a list of meals that include feweringredients so you have some options, particularly ifyou’re unable to get what you need on your weeklyshop.

Eat the rainbow in fruit and vegetables – choose avariety of different colours and kinds to get a rangeof nutritional benefits. Remember this can be fresh,frozen or tinned.

Include brown or wholegrain starchy carbohydratesin each meal for energy – they’re higher in fibre thanwhite varieties which is better for gut health.

Pick proteins like lean meat and white or oily fish,beans, lentils, pulses and tofu. Beans and lentils arelower in fat and higher in fibre. If you eat fish, aim toinclude oily fish once or twice a week.

Dairy products like milk, cheese, yoghurt and non-dairy alternatives are important for protein, calciumand some vitamins. Lower fat and lower sugarversions are better for you.

Use fats sparingly and choose unsaturated fats likeolive oil or low-fat spread. Snacks like biscuits,cakes, chocolates and crisps aren’t needed so try tolimit these to occasional treats.

Don’t forget to drink – drink at least six to eightglasses of water a day. Milk, low-sugar drinks, teaand coffee all count towards your total.

There’s a number of ways that you can incorporatehealthier eating:

Item 133.3%

Item 233.3%

Item 333.3%

The healthy plateAccording to the NHS Eat Well guide, the healthyplate should be split into thirds:

In an ideal situation, we’d have access to a full range ofdifferent foods so whilst we’re currently only shoppingfor essentials it may be more of a challenge to eat abalanced diet.  Aim for this balance of thirds every day or week if it’seasier to fit into your lifestyle.

Fruit & vegetables

Starchycarbohydrates

Protein& dairy

With many of us currently at home more than usual,staying active can be a challenge. Being restricted to one daily run, walk or cycle may beless than you’re used to and you could find you’respending more time sitting at your desk or on yoursofa. With this in mind, it’s worth evaluating your energyintake in relation to your activity levels to prevent anyunwanted weight gain.  Matching your calorie intake to your activity levels isthe best way to maintain a healthy weight. Do you know how many calories you eat on an averageday? Public Health England reports that a third of us inthe UK are underestimating our daily calorie intake. Data from the Office of National Statistics suggeststhat British men believe they are consuming 2,000calories a day, when in fact their actual averageconsumption is closer to 3,000. Women are reporting their average calorie intake as1,500, while consuming nearly 2,500. Understanding portion sizes is important for ensuringour diet is balanced and healthy and in managing ourweight. Use the guide on the right to create the rightportion size for you.

Portion controlA visual guide to portion sizes

Proteins

Carbohydrates

Fruits

Fats

Palm of your hand

The size of your fist

The size a tennis ball

The tip of your thumb

VegetablesNo limit

The recommended daily calorie allowance is2,500 for men and 2,000 for women.

Calorie awareness

Snacking

Remember that whilst snacks help to maintain yourenergy levels, they still count towards your dailycalorie intake. Eating the right kind of snacks, however, can be agreat way to keep your mind and body fuelledthroughout the day.

More of us are snacking in addition to, orinstead of, our three meals a day. It’s agrowing phenomenon that’s changing howmany of us eat and shop.

Why do we snack?

Tips for healthy snacking

Did you know...

60% of UK adults eat

snacks instead of full meals

In a report by Harris Interactive, almost a third ofrespondents named convenience their main reasonfor snacking, saying it was ‘easier’. Another 18% reported the need to eat ‘on the go’,while another 20% cited not wanting to cook orlacking time to plan meals. The research showed that lunch was the most-skipped meal, followed by breakfast then dinner.

Have a drink of water first – thirst andhunger are similar sensations.

Beware of ‘Snaccidents’ – it’s easy tothink a snack isn't a meal and eat toomuch.

Choose your snacks carefully – avoidnibbles with added salt or sugar.

Fruit and vegetables should be your go-to snack.

Plan your snacks – planning andshopping for healthy snacksencourages you to stay away fromunhealthy snacks.

Don’t shop when you’re hungry: youmay end up with unhealthy snacks.

Healthy snack ideas that are50-150 calories

BananaRice cakeHummus with carrot sticksWholemeal toast or pittaSmall plain yoghurt with fruitPlain popcornSmall handful of unsalted nuts

Nielsen’s research into snacking led them todevelop seven categories of snackers:

those who buy unplannedsnacks, like new products near the till

the planner knows exactly whatthey need from the supermarket

serious aboutsnacking, this group looks for productsto help them refuel

avoiding treats is important forwellness snackers, who are afternutritionally beneficial snacks

looking at labels mattersto canny consumers who want a balancebetween price and nutrition

if it’s on offer, it will find its wayinto promo snackers’ trollies who areinfluenced most by price

  emotional eaters areshopping for treats that make them feelgood, like sweets, chocolates and crisps

What kind of snacker are you?

Impulsive:

Planner:

Meal replacement:

Healthy:

Investigator:

Promo:

Indulgent:

Identifying what kind of snacker you are canhelp you anticipate when you might be at riskof making unhealthy choices and use thatawareness to look for a healthy alternative.

Wellbeing toolkitThis factsheet is part of ourWellbeing Toolkit aimed at helpingteams stay well during thecoronavirus outbreak. Each week, a new pair of factsheetscovering mental and physical wellbeing isreleased. Take a look at westfieldhealth.com/covid-19 for access to all resources.