Download Practical ways of eating more Fish

Why you should eat healthy!
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*Practical ways of eating more Total Complex
Carbohydrates*
We are told that it is important to have a varied and balanced diet. Why is this?
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A Balanced diet provides all the essential nutrients in the correct
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proportion and quantities to meet our needs.
Includes a variety of foods which will provide us with all the essential
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bread, breakfast cereals, rice and pasta (especially wholegrain).
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Provide the right amount of energy, water and NSP/Dietary fibre.
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Help protect you from many diet-related illnesses such as obesity, high
Provide the right amount of energy for activities and so help prevent you
becoming over weight.
Fruit snack in lunch boxes.
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Fresh fruit pureed into drinks.
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Desserts, e.g. fresh fruit salad.
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A variety of vegetables in soup which could be pureed.
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Extra veg on pizzas, in stews, etc.
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Main dishes, e.g. vegetables curry.
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Served with main dishes or in salads.
Salad used to fill sandwiches or served as an accompaniment.
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Make use of new continental or foreign breads to
and lunches.
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Intake to increase by 45% from present daily intake of
106 grams.
Intake to increase by mainly using wholemeal and brown
breads.
Eat more bread.
Breakfast Cereals
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Intake to double to 34 grams per day.
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Average intake to double per day.
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Eat more breakfast cereals.
Total Complex Carbohydrates
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Intake to increase by 25% from present daily intake of 124
grams per day.
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Increase through increased consumption of fruit and
vegetables, bread, breakfast cereals, rice and pasta and
through an increase in potato consumption.
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Eat more total complex carbohydrates.
Choose wholegrain, high-fibre versions of cereal which are low in
sugar, salt and fat for breakfast. Breakfast cereals are also
fortified with many vitamins and minerals.
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Breakfast cereals can also be eaten as a snack and the ad dition of
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milk will improve the nutritional value.
Breakfast cereals can also be used in baking, e.g. biscuits, topping for
fruit crumble or yoghurts.
*Practical ways of eating more fruit and vegetables*
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Bread
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Serve sandwiches as a snack or packed lunches.
increase variety in the diet or add interest to snacks
Fruit and Vegetables
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Average intake to double to more than 400 grams per
day.
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Eat at least 5 portions of fruit and vegetables per day.
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Eat more fruit and vegetables.
Portion of fruit, e.g. banana, added to breakfast cereal.
Some of these could be used for sandwiches, toasted sandwiches,
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Allow you to grow and have general good health.
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*Practical ways of eating less Fat*
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Choose lean meat – cut off any extra fat.
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Choose fish or white meat instead of red meat sometimes .
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Choose low-fat versions of dairy produce. After the age of 2,
semi-skimmed milk may be given provided adequate energy intake
etc. Use in desserts, e.g. bread pudding, summer pudding.
Current Dietary Advice
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Many wholemeal bakery products are available, e.g.
naan bread, scones, hot cross buns.
blood pressure, heart disease, diabetes, cancer and tooth decay.
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Increase consumption of potatoes by 25% – baked or
shops own brand of bread, pitta bread, garlic bread,
A balanced and varied diet however can:
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boiled and pulse vegetables.
nutrients.
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Increase consumption of fruit and vegetables,
is ensured from the rest of the diet. Skimmed
milk should not be given before 5 years of age.
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Choose cottage or edam cheese instead of
cheddar.
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Use semi-skimmed or skimmed milk for cooking,
instant desserts, etc.
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Check labels for fat content before buying prepared or
convenience foods.
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Avoid eating too many cakes, biscuits, chocolate, crisps and
savoury snacks, which all contain hidden fats .
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Avoid processed meats which are often used in a range of readymade meals.
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Choose a healthy method of cooking, e.g. grilling, where the fat
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runs off, or steaming or microwaving where there is no added fat .
• Use a little olive oil for stir frying as this is a mono-unsaturated fat and
will help keep cholesterol levels down. Or use a spray-on fat for frying as
this will cut down on the amount of fat used.
Oily fish
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Intake to double from
44 grams to 88 grams per week.
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White fist consumption to be maintained at current
levels.
Oily fish consumption to double per week.
Eat more oily fish.
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evidence that too many saturated fats can lead to
coronary heart disease.)
Average intake of saturated fatty acids to reduce from
16.6% to no more than 11% of total food energy.
Eat less fat.
*Practical ways of eating more Fish*
Salt
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Average intake to reduce from 163 mmol per day to
100 mmol per day (approx. 6g).
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Eat less salt.
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*Practical ways of eating less Salt*
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Limit intake of processed foods, including ham and bacon .
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Choose low-salt alternatives.
Oily fish such as tuna, sardines, herring, mackerel and salmon should be
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Limit intake of salty snacks, e.g. crisps and peanuts
included in a variety of ways, e.g.
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Check food labels on products before buying.
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In sandwiches, patés and fillings for baked potatoes.
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Use herbs and spices for flavouring instead of salt.
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In pies, potato-topped pies.
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As fish cakes – shaped to appeal to children.
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Taste food before adding salt.
Gradually cut down the amount of salt added to food
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Breastfeeding
The proportion of mothers’ breastfeeding their babies for the first 6
weeks of life should increase to more than 50% from
the present incidence of around 30%.
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Fats
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More mothers should breast feed their babies for the
first 6 weeks of life.
Average intake of total fat to reduce from 40.7% to no more than 35% of
total food energy.
Eat less saturated fat.*
(*Saturated fat is usually food in animal fats and in those
fats which are solid at room temperature. There is good
during cooking.
Sugar
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Average intake of NME sugars in adults not to increase.
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Average intake of NME sugars in children to reduce by
half to less than 10% of total energy.
(NME sugars are non-milk extrinsic sugars which are not
normally present in a food but are added to it, for example, the
sugar which is sprinkles over breakfast cereals or added
to cakes and biscuits). NME sugars are sometimes
‘hidden’ in products such as canned vegetables, soups
and pickles where you would not normally think that
sugar would be present.
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Food manufacturers also add sugar to soft drinks, biscuits and desserts.
Look out for the following names in lists of ingredients: sucrose, dextrose,
maltodextrin and glucose which manufactures use instead of the word ‘sugar’.)
Practical ways of eating less Sugar*
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Check food labels before buying.
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Eat fewer cakes, biscuits, sweets – hidden sugars.
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Eat wholegrain, high-fibre breakfast cereals that
are low in sugar.
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Eat fresh fruit and vegetables as snacks .
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Do not give sweets as a reward to children.
Do not add sugar to tea, coffee or cereals
Functions on health of nutrients
Dietary Disease
Tooth Decay
Anaemia
Tooth Decay is caused by the breakdown of sugars by
Symptoms
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tiredness and lack of interest
pale complexion
breathlessness on exertion
resistance to infection is reduced
Prevention
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eat enough iron-rich food to make healthy blood. Eg
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red meat particularly liver and kidney
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eggs
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bread
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breakfast cereals
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green leafy vegetables.
Groups most at risk
and eventually destroy tooth enamel.
Sucrose (the sugar in a sugar bowl) is the sugar which contribute most to tooth
decay; naturally occurring sugars, e.g. the sugars in fruit, have less effect.
Sugary snacks between meals are very harmful and sugar is more harmful when
taken in sticky forms.
It is also bad if teeth are in contact with sugar for a prolonged period, e.g. sucking
hard sweets.
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Girls and women.
To prevent dental caries
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Pregnant women
Babies
Reduce sugar intake – the Scottish Diet Report recommends reducing sugar intake
among children by one half.
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Elderly
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Children/teenagers
This can be achieved by:
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Vegetarians
Coronary Heart Disease
This condition is caused by a failure of the arteries to supply enough blood to the
heart muscles.
An increased concentration of cholesterol in the blood can lead to the arteries
which supply the heart becoming narrowed by deposits of fat which slow down
blood supplies reaching the heart.
Factors contributing to heart disease
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bacteria in the mouth, which provides acids which attack
heredity – there is a family of heart disease
cigarette smoking
lack of physical exercise
diabetes
high blood pressure
obesity
increased levels of cholesterol in the blood
dietary factors
 too much food (obesity)
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limiting the amount of sugar, sugary food and drinks which are consumed
avoiding sugary and sticky snacks between meals
avoiding foods which contain ‘hidden’ sugar such as biscuits
increasing the use of fresh or dried fruits as sweeteners in breakfast
cereals, in baking and as snack foods
brushing teeth after each meal if possible using a fluoride toothpaste and
visiting the dentist regularly
eating food rich in calcium, phosphorus and vitamin d
eating foods which require a lot of chewing as this stimulates saliva which
helps to neutralise the acid which causes decay.
Obesity
Over-eating is the main cause of obesity.
The increase in the use of cars, washing machines,
vacuum cleaners and televisions means that people now
take less exercise. Psychological factors can
sometimes also make us eat more than we need, e.g.
anxiety, boredom, etc.
To many people, the main disadvantages to being
overweight is a question of looks, but the body framework is built to carry a
certain weight and extra weight puts a strain on the muscles and heart.
Overweight people sometimes become breathless during exercise, they feel the
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too much total fat intake/too many saturated fats in the diet
heat more and are more likely to develop medical disorders such as arthritis and
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too much cholesterol in the diet
varicose veins, heart disease, high blood pressure and diabetes.
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too much sugar
A low income may cause people to buy too much of the wrong type of food.
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too much salt
A high income, however, means that more convenience foods can be afforded.
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too little polyunsaturated fats
Lack of time for shopping and food preparation can lead to people eating too
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too little non starch polysaccharides
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too little fruit and vegetables
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too little ACE vitamins
many convenience or ‘take away’ foods which have high energy levels.
Prevention
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reduce intake of fatty foods, particularly saturated fats
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reduce intake of sugary foods and drinks
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increase intake of fruit and vegetables
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increase intake of non-sugar carbohydrates
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take more exercise
fat, is recommended, because cholesterol found in saturated fats can
Diabetes
narrow arteries and so restrict blood flow.
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More young people are being diagnosed with type 2 diabetes. This is due to the
Potassium tends to reduce blood pressure, so a diet which is high in
increase in obesity at a younger age, caused by eating large quantities of food
cereals, fruit and vegetables, i.e. is high in potassium , will have a
containing fats and simple sugars.
beneficial effect on blood pressure.
LACTOSE INTOLERANCE
To control this type of diabetes, sufferers can be given a special diet to follow or
Lactose intolerance is the inability to digest lactose. Lactose is a type of sugar
in the case of heavy drinkers advised to reduce their consumption of alcohol.
found in milk and other dairy products.
Osteoporosis
This is a brittle bone disease which can affect older
people, particularly women.
Lactose intolerance happens when the small intestine does
not make enough of the enzyme lactase. Enzymes help the
body absorb foods.
Prevention
Lactose intolerance can begin at various times throughout
life, but it is very common in adults.
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exercise can help to decrease bone loss and
stimulate bone formation
calcium supplements can increase absorption
vitamin d helps absorption of calcium, so get out into the sunshine or
check there is enough vitamin d in the diet
alcohol in moderation only – alcohol is toxic to bone cells
be a realistic weight – too few kilocalories mean that the calcium target is
not being met
doctors may prescribe hormone replacement therapy (hrt) for women
particularly at risk
Symptoms often occur 30 minutes to 2 hours after you eat or drink milk products,
and can often be relieved by not eating or drinking milk products. Large doses of
milk products may cause worse symptoms.
Symptoms include:
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HYPERTENSION
Abdominal bloating
Abdominal cramps
Diarrhea
Gas (flatulence)
Nausea
GLUTEN INTOLERANCE
(High blood pressure)
Everyone has blood pressure. The pressure is
Gluten intolerance is immune reaction causing allergic
created by the heart’s constant pumping of
reactions to a protein named as gluten. Gluten is found in three
types of cereal; wheat, barley and rye. Gluten intolerance
blood around the body. Exercise, excitement,
anger or anxiety all make the heart beat
symptoms are hard to diagnose because it has some common
faster and increases blood pressure temporarily.
symptoms to other diseases.
High blood pressure is often called hypertension. It is usually caused by
narrowed or damaged blood arteries – this means that the heart has to
Gluten intolerance symptoms include:
work harder to pump blood around the body . When blood is forced
through arteries at high pressure it is more likely to damage artery walls.
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Fatigue
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Diarrhea or constipation
Avoid obesity – keeping weight down helps keep
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Abdominal pain
blood pressure down.
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Head aches
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Weight gain/loss
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Numbness and Tingling
To reduce the risk of high blood pressure:
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Reduce alcohol intake, if necessary, to no more than 21 units per week
for a man, or no more than 14 units for a woman (1 unit equals a half
pint of ordinary beer, a small glass of wine or a single measure of
spirits). Alcohol is high in calories and can increase blood pressure.
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Add less salt to food, and cut down on salty foods. This will not help
People who are diagnosed with gluten intolerance symptoms should make slight
everyone with hypertension but those who take a lot of salt may well
changes in their diet. If they follow a diet free of gluten content they will notice
benefit from cutting down. Research has shown that there is a link
between sodium intake and high blood pressure.
FOOD ALLERGIES
• It should also be noted that reducing fat intake, particularly saturated
significant improvements in symptoms caused by gluten intolerance.
A food allergy is a rapid and potentially serious response to a food by your immune
system. It can trigger classic allergy symptoms such as rash,
wheezing and itch.
The most common food allergies among adults are to nuts – including peanuts,
walnuts, hazelnuts and brazil nuts – fish and shellfish. Children often have allergies
to milk and eggs as well as to peanuts, other nuts and fish.
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Symptoms come on suddenly within seconds or minutes of
eating the food
In extreme cases it can be life-threatening
Even a tiny trace of the food can cause a reaction
It is easily diagnosed with tests