HEALTHY EATING
Balance is key
We need a balance of different foods and nutrients to maintain good health and wellbeing. We think preparation is the key! With our busy lifestyles it's easy to fall into the trap of eating on the go, buying the odd snack here and there and even resorting to eating out or ordering Take Away's. Many foods that were once seen as occasional treats have become staple parts of a British diet. These foods are often calorie dense including an abundance of hidden sugars and salts. Ultra processed foods appear convenient but often take as long to cook as a cooked from scratch meal. A home cooked meal, with added herbs and spices can pack a flavourful punch, making you feel full with the knowledge that you have given the very best to your body and those of your loved ones.
Free Nutritional Advice & Food Facts We've included a reminder of how you can get a free consultation with a trained nutritionist. And with all of the information about food that circulates along with the latest fads, we provide you with some facts about food.
Healthy Swaps See our quick win swaps that will help you get the required vitamins and minerals you need to give you the energy to help you through your day.
Changing Hormones We share some nutritional advice via Podcast from HENPICKED for those experiencing the hormonal changes bought on by the Menopause
Help with Cooking Taking on cooking can seem daunting, but with time and practice you'll grow in confidence. Set yourself the task of learning to cook one meal, practice and when you feel confident try another recipe. There is so much free content online where you can watch the cooks and be inspired. They often provide step by step instruction. We've included a few examples below 😋
Free Nutritional Support from Aviva
Nutritional Advice
A trained nutritionist can provide personalised advice on optimal eating plans and how to change their relationship with food and break bad habits. Consultations are 30 minutes. Employees their spouse or partner and children from age 12 up to the age of 18, or 21 if in full time education can benefit from the service. Limited to 6 sessions a year, shared between all eligible people.
Food Facts
No single food or food group can provide everything we need to be healthy. Eating a variety of different foods from each of the food groups can help us get the full range of nutrients our bodies need.
FRUIT & VEG
Fruit and vegetables are a key part of a healthy diet, and we should aim to get our 5 A DAY or more if we can. This can be from fresh, frozen, dried or canned fruit and vegetables.
STARCHY FOODS
Starchy foods like bread, potatoes, pasta, rice and other grains are part of a healthy diet, but the quality of what we choose is important. Choose wholegrains like wholemeal or rye bread, wholewheat pasta, oats and potatoes with skins to help us get enough fibre and other important nutrients.
PLANT BASED PROTEIN
Plant-based protein foods like beans, lentils, chickpeas and other pulses provide protein and fibre and are naturally low in saturated fat. It's good to include these regularly in the diet.
ANIMAL PROTEIN
Animal protein foods like fish, eggs, meat and dairy (milk, yogurt, cheese) provide a range of vitamins and minerals and can be part of a healthy diet.
It is best not to eat too much red and processed meat.
FISH
It is recommended that we have 2 portions of fish a week, one of which should be an oily fish like salmon, mackerel or sardines.
DAIRY
Dairy foods provide protein, calcium, B vitamins and iodine. It is best to go for lower sugar versions (for example natural yogurt) most of the time. If choosing plant-based dairy alternatives, then look for those that are fortified with calcium and ideally other vitamins and minerals
HEALTHY FATS
It's best to choose healthier fats like vegetable, nut, seed or olive oils most of the time and to not have too much of sources of saturated fat such as butter, coconut or palm oils.
SUGARY FOODS
We probably know that we should not have too many foods or drinks that are high in saturated fat, salt and sugar such as chocolate, cakes, biscuits, pastry, crisps and fried chips. If you include these, try to keep portion sizes small and limit the frequency.
Healthy Food Swaps
Breakfast
First meal of the day both the egg white and yolk are rich in nutrients.
Break
Try snacking on assorted nuts and seeds which contain beneficial fats and protein
Lunch
Choose a leafy salad with some added protein for energy
Take Away Dinner
Try swapping out meat a few times a week to help increase your plant intake
Hydration
Drink water to limit sugar rich drinks or those with artificial sweetners
Eating well during Menopause 🧡
Do you know what you eat can make a difference during your menopause, both symptoms and long term health?
Today, we're in a different time - we're living for longer, working for longer, and too many of us are struggling through this life transition. We all experience menopause differently but you are not alone.
In this podcast episode HENPICKED have expert advise on what you can do to support yourself during these life changes.
This Healthy Eating Week try something new
Salad but not as you know it!
How do you make a salad interesting? Listen to Daphne Oz enthuse about one of her favourite salads.
We know it's nutritious and a great way of getting in your daily dose of Vit A, Vit C, beta-carotene, calcium, folate, fiber and phytronutrients. Salads are often high in fibre and can help prevent constipation, prevent hemorrhoids, regulate cholesterol levels, maintain an even blood sugar level and help you lose weight.
Budget Recipes
Eating well can be tricky when you take into account time and cost. Here are a few tips from the BBC to enable you to eat well on a budget.
Keep it simple whilst eating great food for less.
Check out the BBC website for balanced and nutritional menu's to suit the tastes and preferences of your household without breaking the bank.
Some of our favourite recipes to try. Please note: subscription not necessary ... 😉
Mediterranean Diet
Green Goddess Salad
Guacamole
Air Fryer Chicken