Healthy Eating Week is run by the British Nutrition Foundation (BNF) and takes place from the 11th to 15th June 2018. It is focused around healthy eating and being active – two things we know are vital to our overall health and wellbeing, particularly as we age.
BNF Healthy Eating WeekRegister your organisation or workplace to take part, and show your commitment to supporting health and wellbeing. It is worth checking out the website where there are stacks of resources available. For more information, please visit https://www.nutrition.org.uk/healthyliving/hew/bnfhew18-info.html
Here are a few other tips to get you started this week:
Breakfast of Champions
A nutritious breakfast can help set your metabolism, balance blood sugar levels and provides energy to fuel your body and mind. Evidence shows that people who eat breakfast have better control of their weight and cravings during the day.
Try to have something even if it’s only little. Good ideas are: porridge or Weetabix with a piece of fruit, wholewheat toast with a boiled egg, kippers, avocado or salmon, or a yoghurt with a few walnuts and berries.
Drinks – Tea, Coffee, Water
Drinking enough is often overlooked but is really important especially in warm weather. Water is needed for the body to function properly so by not getting enough, you might find it hard to concentrate and experience headaches or tiredness.
Keep a water bottle with you, or by your bed/desk/chair to remind you to drink. Tea and coffee and squash (without sugar) all count. Aim to drink six to eight cups per day, but if it is particularly warm, or you are being more physically active, make sure you drink extra as water is lost in sweat.
Shop Local and Seasonal
More than half of our food now comes from abroad. The further food travels, the greater the carbon footprint and the higher the price tag. Sussex is a county full of wonderful local produce and shopping seasonally benefits the local economy. Locally grown fruit and vegetables are more nutritious as they don’t have as far to travel to get to you so they can ripen naturally.
Fruit and veg to look out for this month include:
- Broad beans
- New Potatoes
Local food also creates community and connection. In our increasingly online and isolated world, loneliness is a growing problem. Volunteering at a local community garden or orchard can help build social connections, keep active and contribute towards the local environment. More information can be found at http://bhfood.org.uk/get-involved/vol-in-cg/
Farmers Markets are the perfect place to support local producers and buy the freshest produce. You can also buy smaller amounts if you are shopping for a household of one or two (instead of large multipacks in the supermarkets). If you’re interested in finding out where your local farmers markets are, visit Farm Shop to find your nearest Farmers Market and for National Trust Farm Shops which are all over the country.
Healthy Menu and Recipe Ideas
The NHS Eatwell Guidance has lots of useful and important information to think about when planning healthy meals. Consideration should be given to the following:
- Aiming for five portions of fruit and vegetables per day
- Aiming for two portions of fish per week, one of which should be oily (salmon, mackerel, sardines, trout, anchovies or fresh tuna)
- Eating less red and processed meat in favour of vegetarian sources of protein (beans, lentils, legumes and tofu)
- Eating high fat high sugar foods (cakes, biscuits, crisps) less frequently and in smaller amounts
If you’re stuck for ideas or feel like you lack the skills to get started with healthy eating, there are some great local resources to try:
- Seasonal cooking course at the new Community Kitchen run by the Food Partnership. For more information http://bhfood.org.uk/events/a-taste-of-summer-seasonal-cookery/
- Or why not try the ‘Hooked on fish’ course to discover a range of techniques and ideas when cooking with fish http://bhfood.org.uk/events/hooked-on-fish-with-brighton-street-diner-legend-olly-dawson/
- Recipes for all tastes and budgets can be found here http://bhfood.org.uk/category/eating-well/recipes/
If you’d like to find out more, please visit The Brighton & Hove Food Partnership at http://bhfood.org.uk/
Do you have experience of helping elderly relatives or friends cook or create recipes? What are your top tips? Share your experience or see others’ advice in our Age Space Forum at www.agespace.com