mg healthy eating booklet - eating on a budget.pdf · pdf fileintroduction your body...

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