Healthy Eating Information for patients, relatives and carers For more information, please contact: Department of Nutrition and Dietetics Scarborough Hospital Tel: 01723 342415 Woodlands Drive, Scarborough, YO12 6QL The York Hospital Tel: 01904 725269 Wigginton Road, York, YO31 8HE
Our Values: Caring about what we do Respecting and valuing each other Contents Page Healthy eating 3 The different food groups? 3 The Eat Well Plate 4 Bread, rice, potatoes and pasta and other starchy foods 5 Fruit and Vegetables 7 Meat, fish, eggs, beans and other non dairy sources of protein 9 Milk and dairy foods 11 Foods and drinks high in fat and/or sugar 12 Healthy hints 13 Meal ideas and healthy snacks 16-19 2 Caring with Pride: Our ultimate objective is to be trusted to deliver
Listening in order to improve Always doing what we can to be helpful Healthy eating A good diet is important for good health. Eating a variety of foods can help you manage your weight, improve general wellbeing and help reduce the risk of a number of health conditions such as diabetes, stroke, heart disease and osteoporosis. To achieve a good diet all you need to do is eat a balanced diet and choose foods from the different food groups in the correct proportions. What are the different food groups? Bread, potatoes, rice, pasta and other starchy foods Fruit and vegetables Meat, fish, eggs, beans and other non-dairy sources of protein Milk and dairy Foods and drinks high in fat and/or sugar The Eatwell Plate illustrates these foods groups and represents how your diet should look overall. Try to include a variety of food from each group, the larger the group the more of that food you should have to ensure you get all the nutrients your body needs to stay healthy. safe, effective and sustainable health care within our communities 3
Our Values: Caring about what we do Respecting and valuing each other The Eat Well Plate Fruit and vegetables Bread, cereals, potatoes, pasta, rice Meat, fish, eggs and alternatives Foods and drinks high in sugar and/or fat Milk and dairy foods 4 Caring with Pride: Our ultimate objective is to be trusted to deliver
Listening in order to improve Always doing what we can to be helpful Bread, rice, potatoes and pasta and other starchy foods Starchy foods should form about a third of our diet. It is important to try to plan each meal around these foods because they provide our bodies with energy. Where possible choose wholegrain varieties of these foods. For example: Breakfast wholegrain cereals or granary toast Lunch wholegrain sandwich or a salad with potatoes/pasta or rice included. Jacket potato with beans/tuna and salad Evening Meal Base your meal around potatoes, pasta, rice, noodles or grains such as couscous or bulgar wheat safe, effective and sustainable health care within our communities 5
Our Values: Caring about what we do Respecting and valuing each other Why choose wholegrain? Wholegrain starchy foods contain more fibre than white or refined foods. Fibre plays an important part in our heart and bowel health. It is also digested slowly and can make us feel fuller for longer. Wholegrain foods include: Wholemeal/wholegrain/granary/seeded/rye breads, pittas or chapattis Wholewheat pasta Brown rice Wholegrain breakfast cereals or whole oats 6 Caring with Pride: Our ultimate objective is to be trusted to deliver
Listening in order to improve Always doing what we can to be helpful Fruit and Vegetables We are advised to include at least five portions of fruit and vegetables in our diet each day. These should make up about a third of our diet. Fruit and vegetables are a good source of vitamins, minerals and fibre. Try to include a good variety of fruit and vegetables and include them with meals where possible. This can include fresh, frozen, dried or tinned varieties. What is a portion? 80g (grams) is a portion. This is the equivalent to: One apple, banana, pear or similar sized fruit Two satsumas or plums Handful of grapes (about twelve) Three heaped tablespoons of vegetables A dessert bowl of salad leaves Seven cherry tomatoes A glass (150 millilitres) of fruit juice One heaped tablespoon of dried fruit safe, effective and sustainable health care within our communities 7
Our Values: Caring about what we do Respecting and valuing each other How can I include more fruit and vegetables in my diet? Have fruit or raw vegetables as snacks Add salad to your sandwiches Include fruit in puddings Keep frozen vegetables in the freezer so there are always some at hand Make soups with leftover vegetables Add chopped fresh or dried fruit to breakfast cereal 8 Caring with Pride: Our ultimate objective is to be trusted to deliver
Listening in order to improve Always doing what we can to be helpful Meat, fish, eggs, beans and other non dairy sources of protein This food group provides us with protein and some essential vitamins and minerals. We should try to eat protein foods at two meals each day. Choose low fat/ lean varieties from this group. For example: Choose lean cuts of meat and mince Cut off visible fat from meat/remove the skin from chicken Grill/bake/steam meats where possible and avoid frying Poach or boil eggs Limit processed meats (salami/sausages/ham/bacon/pastrami/meat pastes) Vegetarian alternatives, e.g. Quorn, soya, tofu Beans and pulses are low fat alternatives to meat which are high in protein, fibre, vitamins and minerals. safe, effective and sustainable health care within our communities 9
Our Values: Caring about what we do Respecting and valuing each other How many portions of fish should I eat? We should aim to include two portions of fish a week, one of which should be oily. Oily fish contains omega 3 which helps protect our hearts. Oily fish includes tinned, fresh or frozen varieties of sardines, mackerel, kippers, salmon, herring, trout, pilchards and fresh or frozen tuna (but not tinned tuna). 10 Caring with Pride: Our ultimate objective is to be trusted to deliver
Listening in order to improve Always doing what we can to be helpful Milk and dairy foods Try to include 2-3 servings per day, such as: 200ml (millilitres) milk (skimmed or semi-skimmed) 40g cheese Small pot of yoghurt or fromage frais These foods are a good source of protein and an important source of calcium, which helps keep our bones healthy. Are milk and dairy products high in fat? Some dairy foods are high in fat and saturated fat. It is advisable to choose lower fat options. For example choose: Skimmed, semi skimmed or 1% (percent) fat milks Reduced fat cheese, cottage cheese or reduced fat spreadable cheese Low fat, healthy or diet yoghurts Plain yoghurt or fromage frais in place of cream, sour cream or crème fraiche in recipes safe, effective and sustainable health care within our communities 11
Our Values: Caring about what we do Respecting and valuing each other Foods and drinks high in fat and/or sugar It is advisable to try to only include small amounts of foods that are high in fat and/or sugar. These foods include sweets, sugary fizzy drinks, chocolate, biscuits, cakes, pastry, butter, cream and oil. Cutting back on foods high in fat and saturated fats can help lower blood cholesterol and reduce the risk of heart disease. Cutting back on foods high in sugar can reduce overall calories from the diet so can help regulate weight. Also reducing the amount of sugary foods in the diet helps reduce the risk of tooth decay. How can I reduce these foods? Instead of sugary, fizzy drinks and juice drinks go for water or no added sugar cordials or diet/zero drinks. Use reduced fat spreads in place of butter. Use small amounts of oil (i.e. sunflower, rapeseed or olive) in place of butter, ghee or lard when cooking. Choose reduced fat mayonnaises and sauces. If you are hungry in between meals try a healthier snack option (see page 13). 12 Caring with Pride: Our ultimate objective is to be trusted to deliver
Listening in order to improve Always doing what we can to be helpful Other healthy hints Avoid large amounts of salt in the diet The advice for good health is that we should all cut our salt intake to a maximum of 6g of salt per day. Try the below tips to help reduce your salt intake: Use little or no salt in cooking and at the table; this includes rock salt, sea salt and garlic salts Use different flavouring instead, e.g. pepper, herbs and spices or garlic Salt substitutes, e.g. Lo-Salt or SoLo are not recommended Look at the food labels and go for lower salt choices. There can be a really big difference between different food types and brands Foods high in salt may display a red traffic light label, medium amber and low green on the front of the packet safe, effective and sustainable health care within our communities 13
Our Values: Caring about what we do Respecting and valuing each other The main foods that are high in salt are: Salty meats and processed meat products, such as ham, bacon, gammon, sausages, pate, salami Canned, packet and instant soups Ketchup, soy sauce, mayonnaise, pickles Stock cubes, gravy powder and salted flavourings Smoked meat and fish, prawns and anchovies Meat and yeast extracts Salted snacks like crisps, salted nuts, salted biscuits, popcorn High salt ready meals, sauces and takeaway meals Pasta sauce Pre-prepared sandwiches Cheese have no more than 4oz (ounces) per week Keep hydrated Drink plenty of water, we should drink about six-eight glasses (one to two litres) of water, or other fluids, every day to stop us getting dehydrated. When the weather is warm or we are active our bodies need more than this. 14 Caring with Pride: Our ultimate objective is to be trusted to deliver
Listening in order to improve Always doing what we can to be helpful Alcohol Keep to recommended alcohol guidelines. The NHS recommends: Men should not regularly drink more than 3 4 units of alcohol a day Women should not regularly drink more than 2 3 units a day You are advised to have two alcohol free days a week. What is a unit? Units are a way of measuring a drinks alcohol content. 125ml of 12% wine 175ml of 12% wine 250ml of 12% wine = 1.5 units = 2 units = 3 units Pint of lower strength lager/beer/cider (3.6%) = 2 units Pint of stronger strength lager/beer/cider (5.2%) = 3 units Can of lager/beer/cider (440ml 5%) Single measure/25ml of spirit (40%) 35ml of spirit (40%) = 2 units = 1 unit = 1.4 units safe, effective and sustainable health care within our communities 15
Our Values: Caring about what we do Respecting and valuing each other Meal ideas and healthy snacks Here are some ideas to help you put all of this information into action: Breakfast ideas Wholegrain breakfast cereal with semi-skimmed milk Porridge with fruit Wholemeal toast / muffin with low fat spread Scrambled/poached/boiled egg on wholemeal toast Add piece of fruit Lunch ideas Jacket potato with reduced salt and sugar beans / low fat cheese / tuna and salad Vegetable based soup (not tinned/powdered due to salt content) with wholemeal roll Mackerel / tuna / chicken salad with pasta / potatoes / rice or bread and a low fat dressing Roasted vegetable and pesto Panini Sandwich (wholemeal bread, pita bread, wraps or rolls) with meat / fish and salad 16 Caring with Pride: Our ultimate objective is to be trusted to deliver
Listening in order to improve Always doing what we can to be helpful Evening meal ideas Lean mince based meals served with extra vegetables or salad e.g. Spaghetti Bolognaise Shepherd s Pie Lasagne Chilli Con Carne (made with beef or lentils) Savoury mince and potatoes Meat and fish meals e.g. Chicken / turkey and vegetable stir fry with noodles Fish with boiled potatoes, mixed bean salad or vegetables Lean grilled meat with potatoes / rice / noodles / pasta with vegetables Use herbs and spices to make fish and meat more flavoursome Vegetarian meals e.g. Pasta with roasted vegetables and beans in tomato sauce Vegetable omelette with boiled potatoes or two slices of bread Vegetable and chickpea curry with rice. safe, effective and sustainable health care within our communities 17
Our Values: Caring about what we do Respecting and valuing each other Remember avoid using excess fat when cooking. Drain excess fat away. Try to include a variety of vegetables or salad with each meal. Snack ideas Remember only snack if you are hungry. Fruit 2 3 plain biscuits (Rich Tea, Morning Coffee, Digestive Ginger) Diet or light yoghurt Toast Small bowl of wholegrain cereal Raw vegetable sticks with reduced fat dip 3 4 crackers (e.g. oat cakes/ wheat/seeded crackers) with low fat soft cheese Handful of nuts/seeds/dried fruit Plain unsalted popcorn For more meal and snack ideas you could visit the NHS Eatwell website at www.nhs.uk/livewell/healthyeating 18 Caring with Pride: Our ultimate objective is to be trusted to deliver
Listening in order to improve Always doing what we can to be helpful Tell us what you think We hope that you found this leaflet helpful. If you would like to tell us what you think, please contact: Mrs Heidi Seaward, Office Manager, Nutrition and Dietetic Department, Scarborough Hospital Woodlands Drive, Scarborough, YO12 6QL, Tel: 01723 342415 or email heidi.seaward@york.nhs.uk. Teaching, Training and Research Our Trust is committed to teaching, training and research to support the development of staff and improve health and healthcare in our community. Staff or students in training may attend consultations for this purpose. You can opt-out if you do not want trainees to attend. Staff may also ask you to be involved in our research. Patient Advice and Liaison Service (PALS) Patients, relatives and carers sometimes need to turn to someone for help, advice or support. Our PALS team is here for you. PALS can be contacted on 01904 726262, or via email at pals@york.nhs.uk. An answer phone is available out of hours. safe, effective and sustainable health care within our communities 19
Providing care together In York, Scarborough, Bridlington, Malton, Selby and Easingwold Owner Department of Nutrition and Dietetics Date first issued July 2005 Review Date September 2017 Version 2 (reissued March 2017) Approved by Berenice Carter, Advanced Clinical Specialist Dietitian Document Reference PIL 791 v2 2017 York Teaching Hospital NHS Foundation Trust. All Rights reserved www.yorkhospitals.nhs.uk