8 tips for eating well
© Food – a fact of life 2009
Learning objectives
• To recognise the 8 tips for eating well.
• To understand the health benefits of the 8 tips for
eating well.
• To identify ways of achieving the 8 tips for eating
well.
© Food – a fact of life 2009
8 tips for eating well
1.
2.
3.
4.
5.
6.
7.
8.
Base your meals on starchy foods.
Eat lots of fruit and veg.
Eat more fish.
Cut down on saturated fat and sugar.
Try to eat less salt – not more than 6g a day.*
Get active and try to be a healthy weight.
Drink plenty of water.
Don’t skip breakfast.
Notes – * figure for adults only.
© Food – a fact of life 2009
1. Base your meal on starchy foods.
Starchy foods are a good source of energy and the
main source of a range of nutrients in our diet, e.g.
calcium, iron and B vitamins.
These foods are also high in dietary fibre (NSP) which
helps bowel health.
Starchy foods include, breads, cereals, rice, pasta
and potatoes.
Try to choose wholegrain varieties of these where
possible.
How can more wholegrain starchy foods be included
in the diet?
© Food – a fact of life 2009
2. Eat lots of fruit and veg.
Try to eat at least 5 portions of a variety of fruit and
vegetables every day.
Fruit and vegetables provide a range of nutrients,
dietary fibre (NSP) and water, important for good
health.
Fresh, frozen, canned, dried and juiced fruit and
vegetables all count.
Potatoes do not count towards 5ADAY as they are
considered a starchy food.
What is one portion of fruit or vegetable?
© Food – a fact of life 2009
3. Eat more fish.
Fish is an excellent source of protein, and many
different vitamins and minerals.
Oily fish are rich in omega 3 fatty acids which are
believed to be good for heart health. Try to eat at least
two portions of fish a week, including a portion of oily
fish.
Salmon, mackerel, trout, fresh tuna and sardines are all
examples of oily fish.
Name three fish dishes that could be eaten as part of
healthy diet.
© Food – a fact of life 2009
4. Cut down on saturated fat and sugar.
Saturated fat
A moderate amount of fat is needed in our diet, but it
is important to get the right type.
Most people are eating too much saturated fat, which
can increase blood cholesterol levels.
Try to cut down on foods high in saturated fat to
improve heart health.
Unsaturated fat is a better choice and found in
vegetable oils such as sunflower, rapeseed, olive oil,
oily fish, avocados, nuts and seeds.
Make a list of commonly eaten foods high in saturated fat.
© Food – a fact of life 2009
4. Cut down on saturated fat and sugar.
Sugar
Foods and drinks high in sugar consumed too often
can cause tooth decay, especially if eaten between
meals.
Food and drinks high in sugar include sweets, cakes,
biscuits, and some carbonated drinks.
What are some snack foods that are low in saturated
fat and sugar?
© Food – a fact of life 2009
5. Try to eat less salt
– no more than 6g a day*.
Eating too much salt can raise your blood pressure.
People with high blood pressure are three times more
likely to develop heart disease or have a stroke than
people with normal blood pressure.
Most of the salt eaten comes from the foods we buy,
but some is also added during cooking, or at the table.
Too much can easily be eaten without knowing it.
Name some commonly eaten foods high in salt.
Note * - this figure is for adults.
© Food – a fact of life 2009
6. Get active and try to be a healthy
weight.
When more energy is eaten than the body needs, it is
stored as fat. If the body does not get enough energy
from the diet, it uses up energy stores in the body.
Being either under or overweight can lead to health
problems.
Being active can help maintain a healthy weight by
using more energy.
What are some ways to be more active without taking
up a sport?
© Food – a fact of life 2009
7. Drink plenty of water.
Water is vital for the body. Water can be taken in by
consuming food and drinks.
When the weather is warm or when we are active, our
bodies need more water than normal.
Some health professionals recommend drinking 2 litres
(about 6-8 glasses) of fluid a day to prevent
dehydration.
All drinks count towards water intake, except alcohol.
Name some foods high in water.
© Food – a fact of life 2009
8. Don’t skip breakfast.
Overnight the body fasts and needs breakfast to
provide energy and nutrients for the day’s activities.
Missing meals does not increase weight loss. It does
mean that essential nutrients important for good health
are missed.
Care should be taken to choose breakfast foods high in
dietary fibre (NSP) and low in saturated fat, sugar and
salt.
What are some different ideas to encourage eating
breakfast?
© Food – a fact of life 2009
Review of the learning objectives
• To recognise the 8 tips for eating well.
• To understand the health benefits of the 8 tips for
eating well.
• To identify ways of achieving the 8 tips for eating
well.
© Food – a fact of life 2009
For more information visit
www.foodafactoflife.org.uk
© Food – a fact of life 2009