March 2025
Healthy eating can be a minefield. The aim of the information below is to help you make informed choices leading to a healthy lifestyle, especially for your wellness at work.
As well as some basic advice and guidelines, there are resources to support you and help answer any questions you may have.
All of the information is provided by the NHS and the Food Standards Agency.
The Eatwell Guide
The Eatwell Guide shows the different types of foods and drinks we should consume - and in what proportions - to have a healthy, balanced diet. It applies to most people regardless of weight, dietary restrictions/preferences or ethnic origin. However, it does not apply to children under 2 as they have different nutritional needs. Between the ages of 2 and 5, children should gradually move to eating the same foods as the rest of the family, in the proportions shown on the Eatwell Guide. Anyone with special dietary requirements or medical needs might want to check with their GP, or a registered dietician, on how to adopt the Eatwell Guide to meet their individual needs.
When should I use the Eatwell Guide?
You can use the Eatwell Guide to help you make healthier choices whenever you are;
- deciding what to eat
- at home cooking
- out shopping for groceries
- eating out in a restaurant, café or canteen
- choosing food on the go
Energy and Food Groups
Energy
The amount of energy in food and drink is shown in kilocalories (kcal) and kilojoules (kJ). This is more commonly known as calories. You need energy from calories for your body to work properly. Your body uses this energy to function properly. To stay at around the same weight, the calories your body uses should be the same as the amount of calories you eat and drink. If you do not use the same amount of calories as you eat and drink, your body weight may change. For example;
- you are likely to put on weight if you eat and drink more calories than you use. This is because your body stores the extra energy as fat
- you are likely to lose weight if you eat and drink fewer calories than you use. This is because your body uses its stored fat for energy.
Carbohydrates
The main foods in the carbohydrate food group are potatoes, rice, pasta, bread, oats and grains. The main function of carbohydrates in the body is to provide us with energy! Where possible, choose wholegrain versions for more fibre and to help you feel fuller for longer. These foods should make up the base of any meal. There are 4 kcal (calories) of energy in every 1g of carbohydrates.
Protein
The main foods in the protein group are meat, fish, and dairy products. Nuts, beans, pulses, tofu and tempeh can provide vegan sources of protein. The main function of protein is the growth and repair of muscles and tissues in the body! Where possible, try to eat 2 portions of fish per week, including a portion of oily fish such as salmon, tuna or mackerel. There are 4kcal (calories) of energy in every 1g of protein.
Fats and Oils
Fats and oils are required in a small amount in the body. They can be found in meat, fish, oils and spreads, nuts, seeds and dairy products. The main function of fats and oils are to insulate and protect the vital organs in the body! They are also necessary for the absorption of vitamins A,D,E and K in to the body. Unsaturated fats are healthier fats that are usually from plant sources and in liquid form as oil, for example, vegetable oil, rapeseed oil and olive oil. Swapping to unsaturated fats will help to reduce cholesterol in the blood, therefore, it is important to get most of our fat from unsaturated oils. There are 9 kcal(calories) of energy in 1g of fat.
5 Tips To Help You Stay Healthy
Stay Hydrated
Try to drink between 6 and 8 glasses of water a day. Lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices. Try to avoid sugary soft and fizzy drinks, as they are high in calories. They are also bad for your teeth. Even unsweetened fruit juice and smoothies are high in sugar.
Eat less salt, sugar and saturated fat
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. High sugar foods are directly related to weight gain, tooth decay and obesity.
Fat is an essential part of your diet, however, there are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
Eat plenty of fruits and vegetables
We should aim to eat at least 5 portions of fruit and vegetables a day. The main function of fruit and vegetables is to provide the body with vitamins and minerals as well as dietary fibre. Fruit and vegetables are vital for good gut health. Choose from fresh, frozen, canned, dried or juiced. A portion is 80g or any of the following: 1 apple, banana, pear, orange or other similar size fruit, 30g of dried fruit, or a 150ml glass of fruit juice or smoothie.
Take time to plan
Whether you plan a day or a week in advance, writing down what you plan to eat can help you make healthier decisions. If we shop whilst hungry, we often pick high energy, calorie dense foods and usually feel hungry again quickly after. Batch cooking can help us prepare in advance but also cut down the time we spend in the kitchen. It can be as easy as making and extra portion of dinner each night or spending some time batch cooking a weeks worth of meals. Making a shopping list for the food you need also helps limit the number of fast foods we buy, and can save us money in the long run.
Moderate, don't restrict
When we get the motivation to start a 'health kick' we often go to extremes, for example,' no carbs, no fat only whole foods'! This is not sustainable for most people and, as a result, we often give up after a short time and might even binge eat the food we have denied ourselves. By finding a balance or enjoying the foods we love in smaller amounts, but also including healthier options, we can create more sustainable habits.
Further sources and information can be found at the links below;
https://www.nhsinform.scot/healthy-living/food-and-nutrition
https://www.food.gov.uk/business-guidance/the-eatwell-guide-andresources