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  • on a Budget

    recipesshopping tips

    eatwell plate

    save money

    portions

    fuel bills

    Healthy Eating

    NHS South of Tyne and Wear

    Gateshead Primary Care Trust South Tyneside Primary Care Trust

    Sunderland Teaching Primary Care Trust

  • meal diaryrecipes

    food groups

    healthy eating

    cooking tips

    saving

    ContentsIntroduction 3

    What is healthy eating 3-4

    The eatwell plate 5-6

    What is a portion 7-8

    Shopping tips to help you save money 9-10

    Save on cost of food/gas and electricity 11

    Light bites 12

    Recipes 13-21

    Your daily meal diary and shopping list 22-23

  • Introduction

    Your body needs a healthy, balanced diet so it can workeffectively. Eating the right foods in the right amounts can make you feel fantastic and much more energetic. Good nutrition is also important for prevention of serioushealth problems like heart disease and cancers.

    The five different food groups shown on page five and six of this booklet all contain important nutrients. You shouldinclude foods from all of these groups every day to benefityour health. Try to choose lower fat versions of dairy products,meat and alternatives.

    One of the most important things we can do is eat more fruit and vegetables, not just in quantity but in variety as well. It is recommended to eat at least five portions of fruit andvegetables each day. Fruit and vegetables of different colours all contain different substances, which can boost our immunesystem and help protect our body from disease. Fresh, frozen,dried and tinned fruit and vegetables all count towards our 5 A Day total.

    Healthy eating is often thought to be expensive but thisneedn't be the case and this booklet will give you helpful tipson how to achieve this. Eating a balanced diet is importantfor good health and to help reduce your risk of heart diseaseand certain cancers.

    This booklet will give you practical advice to help you eat well and plan meals that all your family will enjoy.

    What is healthy eating?

    Healthy Eating on a budget

    3

  • Foods containing fat, sugar and salt are fine as occasional treats but should make up the smallest part of our diet. Eatingtoo much saturated fat has been linked to heart disease. It isimportant to watch how much total fat you are eating as eatingtoo much can lead to weight gain. Too much salt can cause highblood pressure, it is recommended that adults should consumeless than six grams of salt a day this is equivalent to one levelteaspoon. Try to cut down on added sugars, especially those in processed foods and soft drinks.

    Eatwell - Food Standards Agency recommendations are:

    Base your meals on starchy foods

    Eat lots of fruit and vegetables

    Eat more fish

    Cut down on saturated fat and sugar

    Try to eat less salt - no more than 6g a day

    Get active and try to be a healthy weight

    Drink plenty of water

    Don't skip breakfast

    4

    Healthy Eating on a budget

    What is healthy eating continued...

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  • How much is one portion?You should try to eat a variety of foods from the following food groupshowever, eat only small amounts of foods containing fats and sugars. Each picture below shows one portion.

    Fruit & Vegetables (Have five or more portions per day - eat a variety)

    Bread, rice, potatoes, pasta and other starchy foods (have six - eleven portions per day - eat a variety)

    3 heapedtablespoonsof peas

    1 mediumapple

    2 broccoliflorets

    12 grapes 1 small bowl ofsalad

    7strawberries

    3 heapedtablespoonsof cereal

    1 large slice of bread

    3crackers

    3 heapedtablespoonsof pasta

    2 egg sizepotatoes

    Milk and dairy foods (Have two - three portions per day)

    1 mediumglass/200ml

    1 smallpot ofyogurt

    1matchboxsize /40gof cheese

    1 large pot,200g ofcottagecheese

    Milk (for a healthier option use semi-skimmed or better still, skimmed) Yogurt(plain or flavoured, low fat and low sugar) Cheese (preferably low fat) (Brie,Camembert, Edam, reduced fat Cheddar, smoked Austrian are good). Miniportion size cheeses are handy.

    Healthy Eating on a budget

    7

  • Six to eight glasses of water or other fluids per day are recommended.

    Foods and drinks high in fat and/or sugar (Use sparingly)

    1 small packet of crisps (low fat)

    2 biscuits (plain)

    Meat, fish, eggs, beans and other non-dairy sources of protein(Have two-three portions per day - eat a variety)

    3 slicesham

    3 fishfingers

    5tablespoonsof baked beans

    1 egg 2tablespoonsof nuts

    Lean meat, beef, pork, ham, lamb, chicken

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