JANUARY 2015 F24 CHEST HEART & STROKE SCOTLAND Rosebery House • 9 Haymarket Terrace • Edinburgh EH12 5EZ Tel: 0131 225 6963 • Advice Line Nurses: 0808 801 0899 Email: [email protected] • Website: www.chss.org.uk Scottish Charity No. SC018761 (revised August 2016) HEALTHY EATING Chest • Heart & ? Stroke Scotland NO LIFE HALF LIVED The food that we eat plays a big part in our health. By choosing the right foods, you can help to reduce your risk of heart disease and stroke. Eating a balanced diet can also help prevent and fght infections (e.g. chest infections) and will provide you with energy to help you keep active. This factsheet will provide you with information about healthy eating recommendations and will help you to decide what positive changes you can make to your diet. Tips for healthy eating: • Eat a range of foods to make sure you have a balanced diet (page 2). • Eat at least five portions of fruit and vegetables each day (page 2). • Eat more beans and pulses, and less red and processed meat (page 3). • Fill up on fibre – choose wholegrain or higher fibre foods (page 4). • Reduce your fat intake, especially saturated fats (this is important if you have high cholesterol) (page 5). • Eat less sugar (page 7). • Limit your salt intake (this is especially important if you have high blood pressure) (page 8). • Drink sensibly – drink plenty of water and limit your alcohol intake (page 10). • Check food labels (page 11). • Choose healthy snacks (page 12). • Choose healthy cooking methods (page 13). • Lastly, enjoy what you eat!
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Scottish Charity No. SC018761(revised August 2016)
HEALTHY EATING
Chest •
Heart & ? Stroke Scotland NO LIFE HALF LIVED
The food that we eat plays a big part in our health. By choosing the right foods,
you can help to reduce your risk of heart disease and stroke. Eating a balanced diet
can also help prevent and fght infections (e.g. chest infections) and will provide you with
energy to help you keep active.
This factsheet will provide you with information about healthy eating recommendations
and will help you to decide what positive changes you can make to your diet.
Tips for healthy eating: • Eat a range of foods to make sure you have a balanced diet (page 2).
• Eat at least five portions of fruit and vegetables each day (page 2).
• Eat more beans and pulses, and less red and processed meat (page 3).
• Fill up on fibre – choose wholegrain or higher fibre foods (page 4).
• Reduce your fat intake, especially saturated fats (this is important if you
have high cholesterol) (page 5).
• Eat less sugar (page 7).
• Limit your salt intake (this is especially important if you have high
blood pressure) (page 8).
• Drink sensibly – drink plenty of water and limit your alcohol intake
(page 10).
• Check food labels (page 11).
• Choose healthy snacks (page 12).
• Choose healthy cooking methods (page 13).
• Lastly, enjoy what you eat!
HEALTHY EATING www.chss.org.uk
•
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Source: Crown copyright: Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland.
The Eatwell Guide is broken down into the food groups below:
Fruit and vegetables
Fruit and vegetables are good sources of essential vitamins and minerals. They
contain special nutrients called antioxidants which help protect your body cells
from damage and illness. Eating more fruit and vegetables can increase your
protection against some illnesses such as stroke.
Aim for at least 5 portions a day - at least 2 portions of fruit and 3 portions of
vegetables. A ‘portion’ is 80g or about the size that you can hold in your palm. For
example: one banana, two plums or three heaped tablespoons of vegetables.
Increase the amount you eat by including fresh, frozen, canned and dried options.
Potatoes do not count, as they are starchy foods.
What is a balanced diet? A balanced diet is choosing a variety of foods daily to give you all the essential
nutrients and energy that your body needs to stay well.
The Eatwell Guide is an easy way of showing the types of foods that we should be
eating daily and in the right amounts.
Eatwell Guide Check the label on
packaged foods Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. Each serving (150g) contains It shows how much of what you eat overall should come from each food group.
6-8 Energy Fat Saturates Sugars Salt
1.3g 34g a day3.0g 0.9g1046kJ 250kcal
LOW LOW HIGH MED
13% 4% 7% 38% 15% Water, lower fatof an adult’s reference intake milk, sugar-freedrinks including
Typical values (as sold) per 100g: 697kJ/ 167kcal
Choose foods lower tea and coffeein fat, salt and sugars all count.
Potat Limit fruit juiceand/or smoothies to a total of
Potatoes, bread, rice, pasta and other carbohydrates
Starchy foods (or carbohydrates) should make up about a third of your daily food
intake, so try to include some at each meal. They provide us with energy and essential
vitamins and minerals. Try to choose wholegrain or higher fibre options, for example,
brown bread and brown rice. Other examples may include: cereals, crackers, oats,
noodles, quinoa, roti, naan bread, sweet potato, chapatti and dumplings.
Dairy and alternatives
Try to include 2-3 portions of milk and dairy products each day (e.g. milk, cheese and
yoghurt). One portion is 200ml of milk, a small yoghurt or a matchbox-size piece of
cheese. These calcium-rich foods give us strong bones. Choose lower fat and lower
sugar options such as semi-skimmed milk, low fat yoghurt and cottage cheese.
Other examples include: rice, almond or soya varieties, such as soya milk. Choosing a
calcium-fortified option is important if these are your main sources of dairy.
Beans, pulses, fsh, eggs, meat and other proteins
These protein rich foods help to build and repair body cells and help us to feel full for
longer. Try to include 2-3 portions per day, each about the size of your palm.
Include 2 portions of fish per week, one of which should be an oily fish such as
salmon, mackerel, herring, sardines, trout and pilchards (tinned or fresh fish). Oily
fish provide healthy omega-3 fats. If you do not eat oily fish try to include vegetable
sources of omega-3 fats such as broccoli, spinach, walnuts and soya oil.
Eat less red meat and processed meat (such as bacon, ham etc.). Choose lean cuts of
meat, and remove the skin from chicken. Try not to add extra fat when cooking, instead
try baking, grilling or poaching.
There are many non-meat options. Try to eat more beans, pulses, quorn, tofu and nuts.
Tinned beans are OK as long as you choose ones that are low in salt and sugar.
Oils and spreads
Some fat is essential in a healthy balanced diet. Use unsaturated oils and lower fat
spreads, such as olive or rice bran oil or spread, and use them in small amounts.
Food and drinks high in fat and sugar
Healthy eating doesn’t mean you can’t enjoy your favourite foods - it is about getting
the balance right and an occasional treat is okay. Too much of these foods can lead to
weight gain, high cholesterol and increased risk of heart disease and stroke.
Keep well hydrated
Try to drink at least 6-8 glasses of non-alcoholic fluid a day. The best drinks to choose
are water, low fat milk and sugar-free drinks including tea and coffee. Although
fruit juice counts towards one of your 5-a-day, you should limit fruit juice and / or
smoothies to a total of 150ml a day because they have a high sugar content.
HEALTHY EATING www.chss.org.uk
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Healthy eating and weight As well as helping to reduce your risk of heart disease and stroke, eating healthily
can also help to control your weight.
Calories are a measure of how much energy we take in. Its is recommended that
women should have about 2000kcal per day and men should have about 2500kcal
per day.
Remember, all food and drink that you have contributes to your total energy intake.
For information about a healthy weight and body mass index (BMI) see the
CHSS factsheet Losing weight.
Fill up on fbre Fibre helps to keep our digestive system healthy and may help to lower blood
cholesterol. It is found in plant-based foods such as fruits, vegetables and grains.
Fibre helps us to feel fuller for longer because it takes longer to digest.
Easy ways to increase your fbre intake:
• Choose wholemeal or wholegrain products, for example, brown rice or pasta,
and wholegrain bread. These are less processed and contain more vitamins,
minerals and fbre than white foods.
• Include oats. Use of oats along with a diet low in saturated fat and combined
with a healthy lifestyle can help reduce the risk of heart disease and stroke. Use
as porridge or as a crumble mix over fruit.
• Snack on fresh fruit, dried fruit, nuts or wholemeal crackers.
• Try having fruit at breakfast time – add fruit to your porridge or wholegrain
cereal.
• Add an extra serving of vegetables at teatime (with the skin on if possible).
• Make meat dishes go further by adding peas, beans and pulses. For example,
adding kidney beans to a mince dish.
White bread Brown bread
If your fbre intake is low, introduce more fbre into your diet slowly. A sudden increase in fbre can cause abdominal pain and wind. Drinking plenty of water also helps to process fbre through your gut.