Trust membership Event – Healthy eating Marianne Hall & Jenna Wilson Dieticians

1. Trust membership Event – Healthy eating Marianne Hall & Jenna Wilson Dieticians

2. The Eatwell Plate The eatwell plate shows the types and proportions of a variety of foods required to make up a healthy balanced diet The eatwell plate does not have to apply to every meal. The balance can be achieved over a day or several days. The eatwell plate is for everyone age 2+

4. Food Groups • Bread, rice, potatoes, pasta and other starchy foods • Milk and dairy foods • Food and drink high in fat and/or sugar • Meat, fish, eggs, beans and other non-dairy sources of protein • Fruit and vegetables.

5. Bread, rice, potatoes, pasta and other starchy foods Starchy food is a really important part of a healthy diet and should make up about 1/3 of the food we eat. Try to choose wholegrain varieties when possible • This group provides: • Carbohydrates • Dietary Fibre • B vitamins • Minerals, e.g. iron and calcium

6. Bread, rice, potatoes, pasta and other starchy foods Try to include at least one starchy food with each of your main meals. Wholegrain varieties contain more fibre, which is digested slower, making us feel fuller for longer. Avoid having them fried Avoid adding too much fat (butter) Avoid adding rich sauces/dressings

7. Milk and dairy foods Try to eat a moderate amount of these foods in the diet and try to choose lower fat versions when possible This group provides; • Protein • Calcium • Vitamins A and D • Vitamin B12

8. Milk and dairy foods This group consists of milk, yoghurt and cheese. Some dairy foods can be high in fat and saturated fat. Lower fat versions are available- semi skimmed, skimmed, low fat yoghurts or fromage frais, and low fat cheeses (e.g edam, half fat cheese and camembert) Check the amount of fat by looking at the nutrient information on the labels.

9. Foods and drink high in fat and/or sugars Try to eat just a small amount of these foods and drinks • This group includes; • Fat • Carbohydrates (sugars)

10. Foods and drink high in fat and/or sugars This group is made up of food and drink high in fat and/or sugar. Foods high in fat; margarine, butter, spreading fats, cooking oils, salad dressings, mayo, chocolate, puddings, ice cream, cakes Foods and drinks containing sugar; Soft drinks, sweets, jams, sugars. Eat foods containing fat sparingly and look out for low fat alternatives.

11. Saturated and Unsaturated Fats Saturated Fat Having too much fat can increase the amount of cholesterol in the blood which increases the chance of developing heart disease. Foods high in saturated fats include; Meat pies, sausages, hard cheese, butter, lard, pastries, cakes and biscuits Unsaturated Fat Having unsaturated fats in place of saturated fats can help lower blood cholesterolFoods high in unsaturated fats include;vegetable oils (sunflower, rapeseed), oily fish, avocados, nuts and seeds. Tips Swap butter, ghee, coconut oil with small amounts of olive, rapeseed or sunflower oils and spreads. Lean cuts of meats- remove visible fat Read food labels Opt to grill, bake, steam, boil or poach Use semi-skimmed or skimmed milk Match boxed size portion of cheese.

12. Meat, fish, eggs and beans and other non-dairy sources of protein This group provides; • Protein • Vitamins – A, B, D • Iron • Zinc • Magnesium Eat a moderate amount of these in the diet, and choose lower fat versions whenever possible

13. Meat, fish, eggs and beans and other non-dairy sources of protein As well as being great sources of protein, these types of food are rich in vitamins and/or minerals, so try to eat some foods from this group everyday. Aim for at least 2 portions of fish per week, including a portion of oily fish. Beans, such as canned baked beans and pulses are in this group and are a good source of protein for vegetarians Choose lower fat versions (lean or extra lean meats) Cut off visible fat Poultry without the skin Cook without adding extra fat

14. Oily Fish– High in omega 3 – good for heart health Some types of oily fish: SalmonTroutMackerel HerringSardines PilchardsKipper Eel Whitebait Tuna (fresh only, not canned)Anchovies SwordfishBloaterCarp Oily Fish

15. Fruit and Vegetables 1/3 of the diet should consist of fruit and vegetables This group provides; • Dietary Fibre • Vitamins A, C • Minerals • Water or fluid

16. Fruit and Vegetables • Try to eat at least 5 portions of fruit and vegetables a day. • Eat a variety of different fruit and vegetables • Fruit and vegetables are low in energy and fat which can help maintain a healthy weight • Can be fresh, frozen, canned, dried or juice. • Fruit juice only counts as one portion however much you drink. • Avoid adding fat or rich sauces to vegetables • Avoid adding sugar or syrup to fruit.

17. Portion Sizes?

18. Salt • 82% men and 65% women eat too much salt in the UK • Adults should have no more than 6g/day • ¾ of the salt we eat is contained in food already • Eating too much salt can raise your blood pressure • People with high blood pressure are more likely to develop heart disease or have a stroke. • High – is more than 1.5g salt per 100g • Low – is 0.3g salt or less per 100g

19. Salt Tips to reduce your salt intake • Check food labels – opt for low salt varieties • Add less salt when cooking • Don’t put salt on the table • Flavour your food with pepper, herbs, garlic, spices or lemon instead • swap salty snacks (crisps, nuts) for fruit or veg • Avoid saltier foods such as bacon, cheese, takeaways, ready meals and other processed meals.

21. Is butter better than vegetable spread?? • Saturated fats are known to contribute to high cholesterol levels • High cholesterol levels lead to atherosclerosis and the narrowing of the coronary arteries • But a new study has failed to showed a link between saturated fat intakes and heart disease. • This study does have its limitations therefore further research needed

22. Is butter is better than vegetable spread?? • Recommendations: • Continue to choose products derived from vegetable and plant oils. • Choose lower fat dairy products and trim sources of fat from meat • Reduce consumption of products such as cakes, biscuits, crisps (Trans fats) • False (at the moment)

23. Is red meat worse for you than white meat?? • Both contain protein, vitamins and minerals. • Red meat tends to be high in saturated fat • Red meat and processed meat consumption has be associated with increased risk of bowel cancer

24. Is red meat worse for you than white meat?? • Recommendations: • DOH recommend limiting meat intake to 70g/day for those who currently take in more than 90g/day • Choosing lean cuts or trimming off excess fat • Grilling rather than frying meat • Limiting processed meats such as sausages, and meat in pastry e.g sausage rolls, meat pies. • Use more turkey or chicken

25. ‘Are brown’ foods better for us?? • Wholegrain products contain 75% more nutrients • ‘White’ products lose fibre, B vitamins, protein, micronutrients and antioxidants during milling process • Wholegrain products are also low in fat, low glycaemic index, can reduce the risk of heart disease, diabetes and some cancers.

26. ‘Are brown’ foods better for us?? • Choose: porridge, weetabix and shredded wheat type cereals. • Choose: wholegrain, granary or multigrain bread • Choose: brown rice, wholewheat pasta and wholegrains such as quinoa. • But Brown sugar is no different to white sugar

27. Do carbs make you fat?? • Carbohydrates are our body’s main source of energy. When digested carbohydrates are broken down in to glucose which is then used by cells to fuel the body. • Gram for gram carbohydrates contain less than half the calories of fat. • Eaten in the right quantities, carbohydrates will not cause weight gain. • It is what you are adding to the carbohydrates or how you are preparing them which can increase the calorie content and lead to weight gain.

28. Do carbs make you fat?? • Choose: wholegrain varieties where possible, these are higher in fibre and keep us feeling fuller for longer. • Avoid having them fried • Avoid adding to much fat (butter) • Avoid adding rich sauces/dressings.

29. Are fad diets the best way to lose weight?? Examples of fad diets: • Dukan diet • Atkins diet • 5:2 diet • Cabbage soup diet Fad diets are often lacking in calories, vitamins and nutrients your body needs to survive and function. If you want to lose weight you need to make healthier choices, eat a nutritionally balanced and varied diet with appropriately sized portions, and be physically active

30. Are fad diets the best way to lose weight?? • What is Energy Balance? Energy is another word for "calories." Your energy balance is the balance of calories consumed through eating and drinking compared to calories your body expends. The same amount of ENERGY IN (calories consumed) and ENERGY OUT (calories burned) over time = weight stays the same More IN than OUT over time = weight gainMore OUT than IN over time = weight loss

31. Are fad diets the best way to lose weight??

32. Are fad diets the best way to lose weight?? • The best way to lose weight is to follow a healthy well balanced diet and incorporate regular exercise. • One pound of fat contains 3500 calories, so to lose one pound a week you need to eat 500 less calories a day than your daily requirements. • If you ate 100 extra calories than you needed each day by the end of the year you could have gained just under a stone. 1½ plain digestive biscuits contains approximately 100 calories

33. Take Home Message • . Base your meals on starch foods • 2. Eat lots of fruit and veg • 3. Eat more fish – including 1 oily • 4. Cut down on Saturated fat & sugar • 5. Try to eat less salt - <6g • 6. Get active • 7. Drink plenty of water • 8. Don’t skip breakfast

34. The End Any questions?