Food and Nutrition Guidelines - Barnsley Council Online

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7. Eating as a family 2. Eat lots of fruit and veg Most people know we should be eating more fruit and veg. But most of us still aren’t eating enough. Try to eat at least 5 portions of a variety of fruit and veg every day. It might be easier than you think. You could try adding up your portions during the day. For example, you could have: • a glass of juice and a sliced banana with your cereal at breakfast • a side salad at lunch • a pear as an afternoon snack • a portion of peas or other vegetables with your evening meal You can choose from fresh, frozen, tinned, dried or juiced, but remember potatoes count as a starchy food, not as portions of fruit and veg. 3. Eat more fish Most of us should be eating more fish - including a portion of oily fish each week. It’s an excellent source of protein and contains many vitamins and minerals. Aim for at least two portions of fish a week, including a portion of oily fish. You can choose from fresh, frozen or canned - but remember that canned and smoked fish can be high in salt. What are oily fish? Some fish are called oily fish because they are rich in certain types of fats, called omega 3 fatty acids, which can help keep our hearts healthy. How much oily fish? Although most of us should be eating more oily fish, women who might have a baby one day should have a maximum of 2 portions of oily fish a week (a portion is about 140g). For other adults the maximum number of portions recommended is 4 per week. Examples of oily fish Salmon, mackerel, trout, herring, fresh tuna, sardines, pilchards, eel. Examples of white or non-oily fish Haddock, plaice, coley, cod, tinned tuna, skate, hake. Shark, swordfish and marlin Don’t have more than one portion a week of these types of fish. This is because of the high levels of mercury in these fish. Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible. Eating a wider variety of fish and shellfish will also help reduce the environmental impact. 68
4. Cut down on saturated fat and sugar Fats To stay healthy we need some fat in our diets. What is important is the kind of fat we are eating. There are two main types of fat: • saturated fat - having too much can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease • unsaturated fat - having unsaturated fat instead of saturated fat lowers blood cholesterol Try to cut down on food that is high in saturated fat and have foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seeds. Foods high in saturated fat Try to eat these sorts of foods less often or in small amounts: • meat pies, sausages, meat with visible white fat • hard cheese • butter and lard • pastry • cakes and biscuits • cream, soured cream and crème fraîche • coconut oil, coconut cream or palm oil Fatty Foods: Top Tips: • Removing the visible fat from a pork chop reduces its fat content by about 50% • The fat content of a chicken portion is reduced by 60% if the skin is removed • Grilling bacon rather than frying reduces its fat content by 17% • Fine cut frozen chips contain 21% fat after frying compared with 4% fat of baked oven chips and the 7% fat of homemade chunkier chips • Fried fish in batter or breadcrumbs contains seven to ten times as much fat as steamed or baked fish without the coating • Low fat products and semi skimmed milk generally contain about half the fat of the full fat version • Most sandwich fillings and spreads taste just as good without the customary layer of butter or margarine. You will decrease the fat content of, for example, a ham and pickle sandwich by 35% by eating it in this way • Don’t eat too many processed foods with a high fat content, e.g. sausages (25%), pork pies, Cornish pasties and sausage rolls (36%), crisps and other savoury snacks (30% or more) and cakes, biscuits and pastries (20-30%). Cheesecakes (33% fat), milk pudding (20% fat) and ice cream (24% fat) are great as occasional treats, but you can reduce your average after dinner fat intake by eating fruit or low fat yoghurt which contain less than 1% fat For a healthy choice, use just a small amount of vegetable oil or a reduced-fat spread instead of butter, lard or ghee. And when you are having meat, try to choose lean cuts and cut off any visible fat. 69
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Barnsley Children’s Trust Food an
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Contents Foreword 1. Preconception
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Foreword It is important to every p
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1 1. Are you thinking of having a b
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1. Preconception Are there any food
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2 Maternal Health 2. 11
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2. Maternal health A healthy diet a
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• Don’t take high-dose multivit
Page 19 and 20: Achieving and maintaining a healthy
Page 21 and 22: Smoking in pregnancy Protecting you
Page 23 and 24: When should I introduce a toothbrus
Page 25 and 26: 3 Healthy Start 3. 23
Page 27 and 28: 3. Healthy Start What is Healthy St
Page 29 and 30: What to buy with the vouchers in pr
Page 31 and 32: 4 Babies 4. 0-12 months 29
Page 33 and 34: 4. Babies 0-12 months Breastfeeding
Page 35 and 36: Expressing How to hand express You
Page 37 and 38: Good Times to Express When expressi
Page 39 and 40: Breastfeeding when out and about Th
Page 41 and 42: Goodnight milks (or milks that say
Page 43 and 44: STEP 5: Holding the edge of the tea
Page 45 and 46: Introducing babies to solid foods F
Page 47 and 48: Nutrients to consider It is importa
Page 49 and 50: Drinks Breast fed babies less than
Page 51 and 52: 1-4yrs5 5. Children 49
Page 53 and 54: 5. Children 1-4 years Why is good n
Page 55 and 56: Group 1: Milk and Dairy Foods such
Page 57 and 58: Salt Salt provides sodium which is
Page 59 and 60: habits6 6. Developing positive eati
Page 61 and 62: 6. Developing positive eating habit
Page 63 and 64: Healthy weight management The numbe
Page 65 and 66: Physical activity Active kids are h
Page 67 and 68: family7 7. Eating as a 65
Page 69: 7. Eating as a family A Balanced di
Page 73 and 74: 5. Try to eat less salt - no more t
Page 75 and 76: Healthy Family meals Please find be
Page 77 and 78: Scone base pizza Serves: 2 Time: 1
Page 79 and 80: Healthy snack ideas for under 5’s
Page 81 and 82: • Try adding a slice of home-made
Page 83 and 84: Fast food on a budget We all love a
Page 85 and 86: Indian Avoid anything that’s crea
Page 87 and 88: Food group: Fruit and vegetables Wh
Page 89 and 90: Food group: Meat, fish,eggs, beans
Page 91 and 92: 8 Special diets 8. 89
Page 93 and 94: 8. Special diets Vegetarianism Vege
Page 95 and 96: Gluten-free diets Some children may
Page 97 and 98: Health9 9. Oral 95
Page 99 and 100: 9. Oral health Caring for children
Page 101 and 102: • Sugar free drinks such as lemon
Page 103 and 104: Mouth care for adults Mouth cleanin
Page 105 and 106: 10. Food hygiene and safety 103
Page 107 and 108: 10. Food hygiene and safety Food hy
Page 109 and 110: Other foods that need to be stored
Page 111 and 112: 11 11. References 109
Page 113 and 114: 12. Appendices 111
Page 115 and 116: 12. Appendices Appendix 1 How to ma
Page 117 and 118: Food Recommend wait until 6 months
Page 119: September English Apples (Katy, Wor
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