Thanks to The Weight Clinic UK we will be sharing daily information, alongside a challenge too!
Today's challenge: Have a wholegrain option with at least one of your main meals every day.
🎈 Why is it important to have wholegrains?
Wholegrains are a great way to increase our fibre intake, which is important for our health. In the UK, many of us are not getting enough fibre in our diet. Wholegrains provide some essential vitamins and minerals that have a wide range of important functions in our body.
Wholegrains include: wholemeal or wholegrain breads, whole-wheat pasta, brown rice, wholegrain breakfast cereals, porridge oats, grains (e.g. bulgur wheat, barley, spelt, freekeh or quinoa).
🎈 How can we fit wholegrains into our diet?We can include wholegrains at meals and snacks. For example, porridge or a wholegrain breakfast cereal, such as bran flakes at breakfast time, wholegrain rye crackers with peanut butter as a snack, sandwiches made with wholemeal bread for lunch and whole-wheat instead of white pasta as part of an evening meal. More unusual types of wholegrains, such as freekeh or barley, can be included in dishes instead of rice or couscous.
If you would like PDF copies of the images, these are available to download below! #HealthyEatingWeek #HealthyLiving #DailyChallenge #physical #mental #wellbeing #MentalHealthMatters #YesYouCan #BeInspired #BeYourBestSelf #MondayMotivation
Tuesday's Challenge: Have a variety of vegetables this week.
🎈 Why are vegetables important?
Vegetables provide a range of different vitamins and minerals needed for health. They also provide fibre, which is important for the digestive system and can help reduce the risk of developing heart disease, stroke, type 2 diabetes and bowel cancer in adulthood.
🎈 What counts towards the 5 A DAY recommendation?Examples of 5 A DAY portions of vegetables and pulses include:Three heaped tablespoons of cooked vegetables like broccoli, peas, cabbage or carrots.A dessert bowl of salad.Three heaped tablespoons of beans, chickpeas or lentils (but only once each day).However, we don’t have to limit our portion sizes of vegetables and having smaller amounts of lots of different kinds (e.g. in a soup or stew) is great too! Remember that fresh, frozen, canned, dried and juiced types all count.
🎈 How can we include vegetables in our diet?Add extra vegetables to dishes, such as spaghetti bolognese, curry or cottage pie. Vegetables can be a great way to add bulk to meals and increase the amount of fibre they contain.Just like fruit, vegetables make a great snack. Try carrot, pepper or celery sticks.Vegetable juice or smoothies (up to a maximum of 150 ml a day) can be served as a drink alongside meals.#HealthyEatingWeek #DailyChallenge #HealthyLiving #physical #mental #wellbeing #MentalHealthMatters #YesYouCan #BeInspired #BeYourBestSelf
The challenge: Have at least 6-8 unsweetened drinks every day – water is a great choice.
Water makes up a large proportion of the body - on average 60% of body weight in men and 50-55% in women (because women have a higher percentage of body fat). Water has many functions in the body including regulating temperature, transporting nutrients and compounds in blood, removing waste products that are passed in the urine and acting as a lubricant and shock absorber in joints. Water is lost in urine and in sweat and is also being lost throughout the day when you breathe and when small amounts of water evaporate through the skin.
To avoid dehydration you need to replace this fluid regularly with fluids from food and drinks. ‘Fluid’ includes not only water from the tap or in a bottle, but also other drinks that provide water such as tea, coffee, milk, fruit juices and soft drinks. You get water from the food you eat as well – on average it’s estimated that food provides about 20% of your total fluid intake.
Why is it important to drink plenty?
On average, water makes up more than half of our body weight and we need fluid for our body to work properly.
Water is constantly lost through sweating, breathing and using the toilet, so it is important to drink throughout the day to keep hydrated.
Being dehydrated can make it difficult to concentrate and may cause headaches and tiredness.
How much should we drink?
In the UK, it is recommended that we have 6-8 drinks every day, as well as any water provided by food. Younger children usually need smaller drink servings (around 150-200 ml) than older children, young people and adults (around 250-300 ml). The exact amount of fluid we need will depend on many factors, including age, activity levels and the weather.
Healthier drink options:
*100% vegetable/fruit juices and smoothies should be limited to no more than a combined maximum of 150 ml a day as they contain free sugars.
*Drinks that contain sugars, such as juices, smoothies, soft drinks, milk shakes, and energy and sports drinks, contribute to energy (kJ/kcal) intake and increase the risk of tooth decay, if consumed regularly.
The Eat together challenge is intended to highlight the importance of undertaking activities together. During and after lockdown, social distancing rules will need to be applied depending on personal and local circumstances.
Why enjoy food together?
Spending time with family and friends can help develop self-esteem and social skills, allowing everyone to talk about what is important to them. Eating occasions can be a great opportunity to spend time together.
When we are trying to eat healthily, enjoying food together can help with motivation. Spending time with others can also be beneficial for mental health and can be a great opportunity to have fun with friends or family and try new dishes.
Enjoying preparing and cooking food together
Enjoying food does not mean just eating. Everyone can help plan, shop, prepare and cook the food. This is not only great socially, but can help us learn and develop new food skills for life!Get family and friends involved in suggesting ideas – they may have a recipe they would like to share, cook or teach to someone else. Whatever the reason, cooking together has many great benefits!Try to avoid mealtimes in front of the TV as this can draw attention away from others around you. Distractions can also delay hunger cues so may encourage us to eat more than we need.
The challenge: Do something kind for your mind today.
Why is it important to be mind kind?
Mental health is a vital aspect of overall health and wellbeing. It is estimated that around one in six adults in England have a common mental health problem but less than half access mental health treatments1. The figure in children (5-19 years) has risen to one in eight with the figure at its highest in older children2. Mental health issues can include anxiety, depression, stress, addiction, loneliness and personality disorders. It is especially important to care for your own mental wellbeing during the coronavirus pandemic.
How can you be kind to your mind?Focusing on what we eat and drink, being active and ensuring we get enough sleep, may all have positive benefits on mental health3.We should all aim to:
This can help support a healthy lifestyle, help raise self-esteem and boost a positive mood.Some people find that making time to help others, through activities such as volunteering, can be extremely rewarding and fulfilling. There are lots of ways you can help others during the coronavirus pandemic, such as volunteering to support or providing care for a vulnerable person.
BNF Fun way to fibre (pdf)Download
fibre up your life (pdf)Download
Eat_more_wholegrains_tracker (1) (doc)Download
Day Two - Vary Your Veg (pdf)Download