CONTENTS
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5-a-day
Eatwell Guide
Alcohol
Sugar
Fat
BMI
Exercise
Fluid
Cholesterol
Top tips
5-A-DAY
It is advised to eat more vegetables than fruit due to sugarcontent and risk of tooth decay.
150ml of unsweetened fruit juice orsmoothie is the recommended portion size.
PORTION SIZES
Following these guides can help reduce the risk of long term healthoutcomes such as heart disease, stokes and some cancers.
Fruit and vegetables are generallylow in calories as long as they are
not cooked in lots of oil
EATWELL GUIDE
The Eatwell Guide shows how much of what we eat overall shouldcome from each food group to achieve a healthy and balanced lifestyle.
Vegetables and fruit:Should make up over 1/3of the foods eaten a day.Either be fresh, frozen,
tinned or juiced.
Carbohydrates:Should make up over 1/3of the foods eaten a day.Choose wholegrain,wholewheat or brown
foods. It is the main sourceof energy.
Dairy:These are good source ofprotein and some vitamins.Also contain calcium tokeep bones strong.
Choose low fat, low sugarproducts.
Other protein sources:These are beans, pulses,eggs, fish and meat. Eat atleast 2 portions of fish aweek, one of which to beoily. Choose lean cuts ofmeat, eat less processed
meat and red meat.
Oils and spreads:Choose
unsaturated fatsand eat in smallamounts. Use
vegetable oil andsunflower oil.
High fat, saltand sugarfoods:
Eat in smallamounts, these
should beclassed as'treats'.
Fluids:68 cups/glassesa day includingtea, coffee,
smoothies, fruitjuices. Aim formore water.
ALCOHOL
HIGH BLOOD PRESSUREDrinking too much alcohol can increase blood pressure which can lead toheart disease, strokes and some cancers. It also puts pressure on the
walls of arteries leading to damage and increasing the likelihood of clogging.Drinking more than 15 units in one go can affect the rhythm of heart beats,
and over time this can weaken the heart leading to heart failure.
UNITS14 units a week is considered as 'lowrisk drinking', however
there is no 'safe level drinking' of alcohol.1 unit = 10ml / 8g of pure alcohol
1 pint of high strength of beer/cider/larger = 3 units175ml of wine = 2.1 units1 single shot of spirits
(25ml) = 1 unit275ml alcopop = 1.5 units
DRINK DRIVINGIn England, Wales and Irelandthe legal limit is 35mg of alcoholper 100ml of breath, or 80mg ofalcohol per 100ml of blood, or107mg of alcohol per 100ml of
urine.Food, weight, gender and
metabolism can affect results.
In 2014 there were 240 deaths,8,210 casualties and 5,620accidents related to drink
driving.
SUGAR
What's recommended (added sugar):Adults: No more than 30g a day / 7 sugar cubes
Children 46yr: No more than 19g a day / 5 sugar cubesChildren 710yr: No more than 24g a day / 6 sugar cubes
RISKSAn increased intake of sugar can lead to tooth decay, obesity, type 2
diabetes, high cholesterol and high blood pressure.
TYPESFree sugars are any types of sugar that is added into food and drink. These can be honey. syrups and the sugar in fruit juices. The majority
of the sugar consumed is hidden sugar found in cakes, processed foodsand other foods. The natural sugars are those found in fruit and certain
vegetables.
330ml can of coca cola39g
48g bar of galaxycaramel26g
100g of tomato ketchup22g
100ml of orange juice8g
FAT
What's recommended (total fat):Adults (male): No more than 90g a dayAdults (female): No more than 70g a dayChildren 46yr: No more than 19g a dayChildren 710yr: No more than 24g a day
1gram of all types of fat = 9 kcal (calories)
Types:A high intake of saturated fat can lead to high
cholesterol, increasing risk of heart disease. An averageman is recommended no more than 30g a day, and awoman no more than 20g a day. This type of fat can be
found in butter, lard, pies, cakes, sweet pastries,sausages, bacon, processed meats, cheese and cream.
FAT
Monounsaturated and polyunsaturated fats are classed as 'good fats'as these are beneficial to the health of the heart by lowering 'bad
cholesterol' leading to a reducing the risk of heart disease, stroke andclogging of the arteries. They are both liquid at room temperature andtransform to a solid when chilled. These fats are a healthy alternative to
trans fat and saturated fat by providing the body with the essentialvitamin E. Also, they provide essential fatty acids Omega3 and
Omega6 that cannot be made in the body. Monounsaturated fats canbe found in olive oil, avocado and nuts and polyunsaturated fats canbe found in soy bean oil, corn oil, sunflower oil, salmon, mackerel,
herring and trout.
Trans fat is artificial, although small amounts are found in meat anddairy products, it is added during processing. The process involves
adding hydrogen to liquid vegetable oils to make them more solid. Itemswith trans fats in it will be labelled as 'hydrogenated'. These foods areused for frying, and found in cakes, biscuits and pastries. A high intakecan lead to high cholesterol and in increase the risk of heart disease,
stroke and heart attacks.
Omega 3 and 6 are essential polyunsaturated fatty acids associatedwith good heart health as they prevent blood clotting and regulate heartrhythm and important during pregnancies and breast feeding to helpchild development. Omega 3 help lower blood fat, relieve joint pain,lower depression and reduce inflammation. Omega 6 stimulated hair
growth, maintains bone health, regulates metabolism and maintains thereproductive system.
BMI
OBESEOVERWEIGHTNORMAL
Between 18.5and 24.9
Between 25 and29.9
Above 30
Waist sizeTo take an accurate measurement it is important to find the bottom ofribs and the top of the hips. Wrap the tape measure midway betweenthese points and then breathe out naturally before measurement istaken. You may have a healthy BMI but be carrying an amount of fat
stored around your middle.
For men: The waist circumference should be less than 94cm and 90cm for BME
(Black and Minority Ethnicities).
For women:The waist circumference should be less than 80cm.
Checking BMI is a good indicator for the health (in regards to weight)for the average person. BMI results will differ for athletes, professionalsports players and those carrying a large amount of muscle. To takeaccurate BMI gender, ethnicity, age, height and weight needs to be
taken.
EXERCISE
For adults aged 1964150 minutes of moderate aerobic activity cycling, fast walking every
week. Strength exercises on two or more days a week that works all major
muscles.
OR
75 minutes of vigorous aerobic activity running or tennis.Strength exercises on two or more days a week that works all major
muscles.
OR
150 minutes of a mix of moderate and vigorous aerobic activity.Strength exercises on two or more days a week that works all major
muscles.
1 minute of vigorous activity = samehealth benefits of 2 minutes of
moderate activity.
FLUID
68 glasses of fluid a day.
Avoid fizzy drinks as much as possible asthese are high in sugar and can lead to
teeth decay.
Water, lowfat milk and sugarfree drinks including tea and coffee allcount.
It is important to have the main source of fluid as water. Tea, coffee andcaffeinated drinks should be moderately consumed as these drinks canprevent the body from absorbing iron from food consumed as caffeine
is a stimulant.
Unsweetened fruit juices count towards 1 of the 5aday.
DehydrationLeaving dehydration untreated can be fatal, it can lead to fits, seizures,brain damage and death. Those at particular high risk of dehydration are sport players, athletes, elderly, babies and those suffering from longterm
health conditions.
CHOLESTEROL
There are two types:HDL GOOD CHOLESTEROLLDL BAD CHOLESTEROL
The ideal ranges are:Total: 5 or less for healthy adults4 or less for those at high riskLDL: 3 or less for healthy adults2 or less for those at high risk
HDL: above 1
Total cholesterol levels are calculatedby:
HDL + LDL
High cholesterol is something that can go on unnoticed as it can't be felt.
A low amount of HDL can increase the risk of heart disease. Everyone has an amount of cholesterol, which is a fatty substance in the blood. Lifestyle,diet and genetics all determine the levels of cholesterol in individuals. A highamount of LDL can lead to problems with the heart and can be preventedby a diet low in fatty food, regular exercise, reduced consumption of acohol
and not smoking.
Statins can be prescribed to treat very high uncontrollable cholesterol levels.
TOP TIPS
The majority of foods on the market today have the 'traffic light system' onthe front or back of the packet. This system allows consumers to makeeducated healthy choices whilst shopping. When out and about in thesupermarket look out for green, amber and red 'lights'. These colours
indicate how much sugar, fat and salt is in the product: green being low,amber being moderate and red being high. Choosing products with moregreen and amber than red 'lights' can help you have a better balance ofdiet. Also be aware that some foods such as avocados have a high
amount of fat in them, however, this is good fat but is still portrayed asmoderatetohigh amount on the 'traffic light system'.
'TRAFFIC LIGHT SYSTEM'
Using a freezer is one of the most costeffective and time savingthings you can do when it comes down to food. Prepare meals in bulk,allow to cool and then pop in the freezer until needed. When time islimited preparing in advance saves so much time, just pop out themeal you want and defrost in the fridge thoroughly the night before!
USE YOUR FREEZER AS MUCH AS POSSIBLE
Our biggest tip is to plan ahead. Being organised can save youmoney and time. Shopping lists are a great way to keep on trackwhat you are spending at the supermarket. There are so many
temptations down every aisle, so resist those temptations and stickto the list! By creating weekly meal plans it can make your shopping
trips a lot easier and stop you from impulse buying at the localconvenience store for something for dinner. Always check what youalready have in the cupboards before going shopping. Many of usare guilty of not using what we have in the house up before buyingmore food. Create dishes that use up these foods to save wastage.
PLAN BEFORE YOU SHOP
This booklet was put together byLaura Woolley & Hollie O'Callaghan
Food and Nutrition students at TeessideUniversity.
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