dairy products such as milk, yogurt, cheese;. • bread, rice, potatoes and pasta,
including whole grains, such as brown bread and pulses(lentils). A healthy diet ...
HEALTHY EATING MODULE: Patient Materials
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HEALTHY EATING MODULE: Patient Materials
What is a healthy diet? A healthy diet is a diet that includes regularly eating, in moderate portion sizes, the following: • • • •
fruit and vegetables (usually at least 5 of these per day); meat, fish, eggs and beans; dairy products such as milk, yogurt, cheese; bread, rice, potatoes and pasta, including whole grains, such as brown bread and pulses(lentils).
A healthy diet also avoids pre-prepared foods, such as ready meals, and food high in saturated fats like fried foods and pastries. In the UK we recommend that people use the Eatwell plate to help them decide what they should be eating. For more information on the eatwell plate including portion sizes please visit: http://www.nhs.uk/Livewell/Goodfood/Pages/eatwell-plate.aspx.
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HEALTHY EATING MODULE: Patient Materials
Why is it important to eat a healthy diet? A healthy diet can reduce the risk of many health problems including: • • • • • • • •
Heart disease High blood pressure Stroke Diabetes Obesity and being overweight Osteoporosis (brittle bones) Arthritis Some cancers
What small changes can I make to eat more healthily? Here are some simple tips to help you to eat more healthily: • • • • • • • • • • •
Replace sugary snacks and crisps, with fruit. If you are hungry have a drink of water or juice rather than a sugary snack. Eat more slowly. Use smaller plates and bowls, the plate looks full with less food. Use no fat or reduced fat milk instead of full fat milk. Try cooking without frying or using fat or oil. For example, try steaming food, microwaving, or boiling. Cut the visible fat from meat. Eat three regular meals a day and if you are hungry between meals have a drink of water or juice, and a piece of fruit. Instead of a rich desert, have a piece of fruit or a yogurt. Prepare the family meals in advance. Make a shopping list and think of healthy foods to add to it.
There are many small things you can do, on the Change4life website there are a range of helpful tips for leading a healthy life. Visit http://www.nhs.uk/Change4Life/Pages/why-change-for-life.aspx for more information. 3 Document Name Your Company Name (C) Copyright (Print Date) All Rights Reserved
HEALTHY EATING MODULE: Patient Materials
12 Steps to healthy eating Eating a healthy diet has been found to have positive benefits for preventing many health problems. The World Health Organisation (WHO) has provided 12 Steps to Healthy Eating to help you eat more healthily: 1. 2. 3.
Eat a variety of foods, most of which should be vegetable, rather than animal products. Whole grain bread, bakery foods, cereals, potatoes should be eaten several times a day. Eat a variety of fruit and vegetables, preferably fresh and locally grown, several times a day (at least 400 g per day, which equates to five portions per day). 4. Moderate (medium intensity) daily physical activity is needed to maintain a healthy weight. 5. Control dietary fat intake (it should provide not more than 30% of total daily dietary energy) and substitute animal fat with vegetable or olive oil. 6. Replace fatty meat and meat products with pulses, cereals, fish, poultry or lean meat. 7. Drink low-fat milk and milk products with a low fat and salt content, such as kefir, sour milk, yoghurt and cheese. 8. Select low-sugar foods and lessen sugar intake, limiting the amount of sweets and sweet drinks. 9. Eat less salt, the total content of salt in the diet, including the salt in bread, processed, cooked or preserved food, should not exceed one tea-spoonful, or 6 grams, per day. If possible iodized salt should be consumed. 10. Alcoholic beverages should not exceed 20 grams per day, or 2-3 units for women and 3-4 units for men. 11. Cooking using steaming, microwaving, baking or boiling will help reduce the amounts of fat, butter, salt and sugar used in the process of cooking. 12. For breast feeding mothers, promote only breastfeeding for 6 months. Complementary food should be introduced gradually, without stopping breastfeeding.
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HEALTHY EATING MODULE: Patient Materials
How can I get started? Start gradually. Decide on a day when you are going to start to eat more healthily, plan your meals and make a shopping list. Try to change a little of your diet at a time. Small changes can make a big difference. GOOD LUCK!
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