Whether you're trying to lose weight, get in shape or just live a healthier life, eating well has lots of benefits. From improving your health to saving you money, there are lots of reasons to eat well.
If you eat too many foods that are high in fat and sugar, and you're not as active as you should be, you're more likely to put on weight.
You can still enjoy the foods you love, by making some small changes and food swaps to help you cut back. Switching from dairy products that are full fat and high in sugar to ones that are low fat and have less sugar can really help
How important is it for you to eat healthily?
- Empathise that this not always easy to eat the recommended 5 portions of fruit and vegetables per day but we can all cut down on fat, salt and sugar whenever we can.
- Eating healthily and the right amount can help you feel your best, stop you gaining weight and lower your risks of getting some diseases.
- When it comes to watching your weight, it's not just food you need to watch out for as some drinks can also be high in calories.
How would you most like to improve what you eat, if you could?
- If the answer indicates a desire to increase fruit and veg into the diet then you may wish to signpost them to the NHS Choices '5 a day top tips' (in ACT section)
- If the answer indicates a desire for healthy food recipes then you may wish to signpost them to the Change for Life website which has some useful resources in for healthy meals and lunchboxes. (in ACT section)
Do you check the labels on food packaging when you are out shopping to help you make healthier choices?
What types of drinks do you have in a typical day?
Explain the some food manufactures and supermarkets display nutritional information on packed foods and this can be useful when comparing different food products
- Front-of-pack labels, such as the label in the above image, usually give a quick guide to:
- fat content
- saturated fat content
- sugars content
- salt content
- Some front-of-pack nutrition labels use red, amber and green colour coding
- Colour-coded nutritional information, as shown in the image above, tells you at a glance if the food has high, medium or low amounts of fat, saturated fat, sugars and salt
- red means high
- amber means medium
- green means low
- In short, the more green on the label, the healthier the choice. If you buy a food that has all or mostly green on the label
Explain that the Eatwell guide below shows how much of what you eat overall should come from each food group
A balanced diet contains foods from all the five major food groups. The Eatwell Guide above encourages us to:
- eat at least five portions of a variety of fruit and vegetables every day
- base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choosing wholegrain versions where possible have some dairy or dairy alternatives (such as soya drinks); choosing lower fat and lower sugar options
- eat some beans, pulses, fish, eggs, meat and other proteins (including two portions of fish every week, one of which should be oily)
- choose unsaturated oils and spreads and eat in small amounts
- drink 6-8 cups/glasses of fluid a day If consuming foods and drinks high in fat, salt or sugar, have these less often and in small amounts.
Would you consider swapping some high sugar drinks for low sugar alternatives?
- Did you know that swapping one sugary soft drink with water can have huge benefits to your health. One typical can of regular soft drink can have around 7-10 teaspoons of sugar which is around the 39 grams of sugar which itself exceeds the recommended maximum sugar intake for an average adult for a whole day.
- Did you know that tooth decay from high sugary food is the biggest cause of hospital admissions among young children, would you be interested in some information on sugar swaps for food and drink?
- The Public Health England 'One You' Website contains a wealth of information on different food choices and healthy recipes
- Visit the healthy eating page on the 'Change for Life' website which has loads of great information about food and drink swaps for a healthier diet.
- Try the new 'Be Food Smart app'! See how much sugar, sat fat and salt is really inside your food and drink - just by scanning the barcode from your mobile phone, Android and Iphone Apps available.
- Visit the recipes page on 'Change for Life' has a extensive list of recipes for breakfast, lunch, dinner and lunchboxes!
- NHS Choices has a useful list of tips on how to add your 5 a day into your daily meals
Be Well Barnsley
0800 0169 133
Be Well Barnsley can help you to lose weight by offering advice on healthy eating, weight loss and exercise. The services offer activities for all ages and runs groups sessions such as Be Well Families and Fit Mums as well as individual one to ones.
Be Well Barnsley will support you to become healthier by working with you to set goals, as well as motivating you along the way. The service is delivered at multiple venues across the Borough and is open to all.
Change for Life
The Change for Life services runs programme for children and adults which help people to lose weight. The service will work with you to make small and realistic changes. Please be aware that there is a criteria for this service.
The service is delivered at multiple venues across the Borough. The website also has top tips for changes you to make at home.
Tel: 01226 737060
Health Trainer Service
Offers group 12 week healthy weight sessions covering a wide range of weight loss topics, plus weight monitoring and support with weight loss goals.
Health Trainers are also able to advise and support you on a one to one basis around eating a healthy, balanced diet.
The Health Improvement Team, Public Health, Bradford Council can signpost you to appropriate services:
Tel: 01274 435387
Calderdale MBC – Better Living Team
Offers group healthy weight sessions of up to 12 weeks, covering a wide range of weight loss topics, plus weight monitoring and support with weight loss goals.
Weight loss vouchers are also offered to qualifying individuals, from commercial organisations such as Slimming World.
For top tips around becoming a healthy weight visit: http://www.doncaster.gov.uk/services/health-wellbeing/healthy-eating-and-weight-management
Weight Watchers- For local groups and timings visit: http://weightwatcherslocal.co.uk/location/town/doncaster/page:2
Slimming world- For local groups and timings visit: http://www.slimmingworld.co.uk/joining-a-group/nearest-group.aspx?pcl=dn3&pcr=2fg
East Riding of Yorkshire Counil
East Riding Health Trainer Service
Healthtrainers provide personal support and motivation to adults across the East Riding of Yorkshire who wish to lead a healthier lifestyle.e all have issues in our lives which may affect our health in some way. You may want to get fitter, control your weight, have a healthier diet or quit smoking. You may want to reduce your stress levels or just feel better about yourself.
If you want to become healthier but don’t know where to start, a healthtrainer will be able to help you work out exactly what you want and how to go about it.
Healthtrainers are friendly, understanding and supportive. They will help and encourage you to achieve and maintain a healthier lifestyle.
Tel: 0800 9177752
Live Well - (GP referral only)
Live Well is a free 12 month healthy lifestyle programme that addresses weight management and physical activity for individuals (over 18 years) with a BMI (Body Mass Index) of 45 and over.
The programme aims to provide tailored advice and support to reduce calorie intake, increase sustainable physical activity and reduce sedentary behaviour.
ABL Health (Providers)
Contact Tel: 01482 344 042
ENABLE is a free Hull City Council commissioned Health Trainer service for Hull, which is delivered by ABL Health. The service, which has a strong emphasis on weight management, is delivered by a team of experienced and qualified Lifestyle Coaches who are supported by a multi-disciplinary team which includes a GP, psychologist, nutritionist and exercise specialist. The service is for adults with a BMI 25-39.9.
FAB (Family Weight Management)
Contact Tel: 01482 344042 (Mon-Fri, 8:30am-5pm)
FAB is the free Hull City Council commissioned Family Weight Management service for Hull, which is delivered by ABL Health, for children aged 4-17 and their families. The service is delivered by a team of experienced and qualified Lifestyle Coaches who are supported by a multidisciplinary team which includes a GP, psychologist, nutritionist and exercise specialist. The service is aimed at children who are in the 'overweight' to 'very overweight' categories on the child growth charts. Referral is via your GP, school nurse, Health Professional or a family supporting service.
Kirklees Health Trainers
01484 414774 and select option 2
You may benefit from speaking to a Health Trainer who can support you with advice and support around a eating a healthy, balanced diet.
Access to Weightwatchers - (GP Referral)
Weightwatchers for age 16+ for people with BMI 35+
One You Leeds
0800 169 4219
One You Leeds supports adults to achieve lifestyle behaviour change to improve health. It particularly focuses on smoking cessation, weight management, cooking skills, healthy eating and physical activity. A range of options are available, including support for self-help, face-to-face healthy living interventions in a range of community venues and one-to-one personal support.
North Lincolnshire Healthy Lifestyle Service
A team of friendly and knowledgeable Healthy Lifestyle Facilitators will support groups of people wanting to focus on the following:
Achieving and maintaining a healthy weight
Reducing alcohol use
Being more physically active
Increasing wellbeing, including mental and emotional health
Training around health and wellbeing for those people who are interested in becoming trained as health champions
Signposting to wider local supporting services
Tel: 01724 298212
Get Going - a FREE healthy lifestyle programme for young people aged 4-16 years old above a healthy weight.
Tel: 07702 275246
The Weigh Up services provide expert advice and support to help people living in Rotherham reach and maintain a healthier weight.Friendly experts will help you find the best way to lose weight and provide support throughout your journey, so you’re feeling happier and healthier in no time.
The FREE Weigh Up services are offered across Rotherham including Leisure Centres and Community Centres.
Sheffield Health Trainers
Burngreave/Firvale: (0114) 213 2591.
Sharrow/Broomhall (0114) 250 0222
Darnall/Tinsley (0114) 249 6315
Manor/Castle/Arbourhorne/Norfolk Park/Wybourne/Woodthorpe (0114) 252 1082
Upperthorpe/Netherthorpe/Langsett (0114) 270 2040
Winn Gardens (0114) 270 2040
Firth Park/Brushes/Stubbin (0114) 244 0401
North Sheffield: Parson Cross/Southey (0114) 213 4074
Gleadless Area (0114) 239 4466
Woodhouse/Westfield/Hackenthorpe (0114) 269 0222
High Green (0114) 213 3407
City Centre (0114) 250 0222
Website: community health trainers programme
Other Info: Free, confidential 1-2-1 support for a healthy lifestyle, coping with chronic pain and living with a long term health condition. Help to eat healthy, lose weight, start exercising and reduce drinking alcohol. Over 6-7 weeks you’ll develop a Personal Health Plan to help you achieve your new health goals.
Sheffield Why Weight Service.
Tel: (0114) 321 1235
Other Info: Free support to lose weight and maintain your weight loss. 12 week courses called ‘Fit Fans’ and ‘Your Shape’.
Community Resources: Sheffield Directory – Health and Wellbeing
Community Resources: Sheffield Directory – Healthy Eating
Community Resources: Sheffield Directory – Manage Your Weight
Health Improvement - Wakefield Council
Small steps can make a big difference and the best way to a healthy weight is a sensible diet, plenty of exercise and making realistic goals. Just a 5-10% reduction of excess weight leads to a 20-25% reduction of death from all causes.
To find out more about some of the projects we are doing give Karen Carroll a call on 01924 302095.