Obese Britain 2015.pdf

Promotion
When it comes to putting a meal together,
give vegetables – rather than meats and carbs
– the spotlight. It’s an inexpensive way to eat
too, because here at The Co-operative we’ve
lowered prices on fruit and veg and we always
have plenty of seasonal offers on the tastiest
varieties. Look out for these deals when you’re
in store. Eating seasonal is a great way to enjoy
the freshest produce.
To get the balance right,
follow the eatwell plate
based on Department
of Health advice for a
healthy diet: eat roughly
one third fruit and
vegetables, one third
starchy foods (such as
bread, rice, potatoes, pasta), 15% milk and
dairy foods, 12% meat, fish, eggs, beans and
other non-dairy sources of protein, and just 8%
food and drink that is high in fat and/or sugar.
To help you reach your targets, bulk up sauces,
salads and soups with lentils and beans and
choose healthy carbohydrates such as
wholemeal pasta, bread and brown rice.
There’s no need to pile a mountain of
them on to your plate – you may think
carbs are filling, but protein is actually more
filling gram for gram, while vegetables are
packed with fibre, which also makes you
feel full. And if you’re having a sauce, swap
creamy types for tomato-based ones to get
more nutrients and fewer calories.
Room for pud
When it comes to desserts, there’s no need
to miss out. Get creative with fruit – again,
always a good price at The Co-operative Food.
Rather than choosing ice cream, cakes or
sugary desserts, bake bananas in their skins in
the oven for 10 minutes, then split the skin and
pop in one square of dark chocolate to melt. Or
stew rhubarb or apples – or poach pears – and
serve with a dollop of low-fat yogurt and some
flaked almonds. Try yummy kebabs made from
colourful fruits. If you’re stuck for ideas, go
online to co-operativefood.co.uk/magazine for
lots of tasty recipes.
If you’re rushing around the shops against
the clock, make a beeline for our low or
reduced-fat ranges – everything is calorie
controlled and contains less than 3% fat or has
at least 50% less fat than a standard equivalent
product. We make sure that these products are
no more expensive than standard equivalent
lines to make sure that customers aren’t
penalised for making healthier choices.
Green light for health
Getting label savvy is another brilliant way
to ensure you’re going for the good stuff. The
‘We’ve lowered our
prices on fruit and
veg – look out for
the ‘fresh 3’ in store’
traffic light labelling system for nutrition is
genius; showing us at a glance whether a food
is high, moderate or low in fat, saturated fat,
sugars and salt. The Co-operative was one of
the first food retailers to sign up to the scheme
in 2006, realising how easy and useful it would
be, but in fact we have a long history of leading
the way on labelling: it’s 20 years since we
began showing the amount of fat and calories
on the front of packs. We
like to take it further, too,
by putting traffic lights
on all the recipes in
Co-operative Food
magazine and on our
website, letting you see
at a glance which dishes
to choose when you want a healthier option.
Get the kids involved
The system is so accessible it can help you teach
your kids how to spot healthier options in an
instant, so they can make good choices too.
Show them how easy it is by remembering three
simple rules: green means it’s a great choice,
amber is OK, and red means you should try to
limit these to an occasional treat. Turn reading
traffic lights into a game or a competition to
find the lowest calories or highest fats, then
when you go shopping the kids can help by
finding the healthiest versions of foods.
Look out for our ‘green dot’ messages, too.
We use these on packs to highlight healthier
choices, and you can be sure it really is what
it says. People often feel they are misled when
products are labelled as ‘low fat’ but are high in
sugar. Here at The Co-op, we never make a low
fat claim on anything that is high in sugar or salt.
It really is that simple; watch out for added
sugars and go for green or amber traffic lights.
Make sure meals are packed with plenty of
veggies, and ensure healthy eating applies to the
whole family – after all, a recent study found
that children who eat the same healthy meals
as their parents go on to be healthier adults.
And finally, try to eat your meals together
as a family at the table as often as you can;
a recent US study found that families who ate
this way at least three times a week were much
more likely to be a healthy weight.
See you in the fruit and veg aisle!
Did you know it’s
20 years since we first
put nutrition info on
the front of packs?
Snack attack!
It’s easy to spoil a healthy
diet by reaching for unhealthy
snacks like sugary sweets. Fruit and
raw veg make great choices and go
towards your 5-a-day, and you’ll find
lots of treats in our healthier snacking
range, which are all calorie capped…
Co-operative Loved By Us
Thai coconut popcorn
A wholegrain snack to satisfy
those hunger pangs between
meals, or enjoy as a treat on
movie night – and it will only
set you back 94 calories.
Co-operative Loved By Us oriental
rice crackers
Tuck into these for a savoury, spicy crunch. The
best bit is that they only have 114 calories, and
less than 0.5g of fat per pack.
Co-operative Loved By Us chorizo
flavour mini rice cakes
Plain rice cakes can be dull, but these flavoured
ones are scrummy and at just 88 calories and
0.1g saturated fat, they’re a great choice!
Co-operative crazy cola flavoured raisins
A fun, fruity alternative to sweets like cola
bottles, these provide one of your 5-a-day and
are only 74 calories. Perfect for lunch boxes.
co-operative loved by us fruit packs
Tasty fruit ready prepared for
you to enjoy at any time, or
to pop into a lunch box.
Choose from melon and
grapes or apple and
pineapple for 1 of your
5-a-day.
20 p
OFF
Any purchase of
High Juice Squash
Valid from 21-28 June 2015
To the customer Offer expires 28/06/2015. Valid for
redemption against a 1-litre bottle of The Co-operative High Juice
Squash – any flavour. Coupon is not transferable and cannot be
exchanged for cash. Only one coupon per transaction. Only
original coupons are valid. Offer subject to availability, no change
given. Redeemable at The Co-operative Food. To find your nearest
store call 0800 068 6727.
CO-OPERATIVE STORE MANAGER Scan barcode at checkout and destroy coupon in store.
Managers of other societies Follow your coupon-handling procedure.