Information on Healthy Eating

Welcome to the Healthy Eating section of the One You Leeds website. This page includes information on eating healthy and includes a link to services which can support you to eat more healthily.  

Where can I get support to eat more healthily?

There are lots of activities which run across the city to support people to learn about healthy food choices, plus teaching people how to prepare and cook healthy food.  Click here for further details of the current services available in Leeds or for further information and advice on healthy eating, please see the downloads on the righthand side of this page.

 

What is healthy eating?

Healthy eating is about eating a balanced diet which contains a variety of foods. This includes eating plenty of fruit and vegetables and starchy foods such as wholemeal bread and wholegrain cereals; some protein rich foods such as meat, fish, eggs and lentils and some dairy foods.

Take a look at the Eatwell Guide below to see how your diet measures up!

 Eat well guide

For a full-size view of the Eatwell Guide click here

The guide replaces the Eatwell Plate and has been refreshed to reflect updated dietary recommendations, including those on sugar, fibre and starchy carbohydrates from the Scientific Advisory Committee on Nutrition (SACN) report on Carbohydrates and Health in 2015.

What has changed?

  • Removal of a knife and fork from the image
  • Drawn images on the model instead of photographs
  • Updated segment names
  • Food group segments resized
  • Purple section now only includes Oils and spreads
  • High fat, salt and sugar food have been removed from the model
  • Inclusion of a hydration message
  • Inclusion of some further information i.e. front of pack nutrition label, energy requirements

The new Eatwell Guide promotes 7 key messages:

  • Eat at least 5 portions of fruit and vegetables every day
  • Base meals on potato, rice, pasta and other starchy carbohydrates, choosing wholegrain versions where possible
  • Include some dairy or dairy alternatives (such as soya drinks) choosing low fat and low sugar options
  • Eat some beans, pulses, fish or meat and other proteins (including 2 portions of fish each week, one of which should be oily
  • Choose unsaturated oils and spreads and eat small amount
  • Drink 6-8 cups/glasses of fluid a day
  • If consuming foods and drinks high in fat, salt or sugar have these less often and in small amounts

For more information on rationale for the changes and the new guide visit:https://www.gov.uk/government/publications/the-eatwell-guide

Why should I eat healthily? 

Eating a healthy, balanced diet provides nutrients to your body. These nutrients give you energy and keep your heart beating, your brain active, and your muscles working.

Eating well is essential for good health and wellbeing, and contributes to reducing the risk of conditions including heart disease, stroke, some cancers, diabetes and osteoporosis.

 Eat well by:just eat more fruit and veg

  • Eating lots of fruit and vegetables. Remember to try and have at least 5 portions of fruits and vegetables a day. Whether it is dried, tinned, frozen or a fruit juice, they all count!  A portion is roughly a handful, for more exact  measurements check out our '5 A Day leaflet' for the correct portion size!
  • Have plenty of starchy foods such as wholegrain bread, pasta, rice. A good tip is to plan your meals around starchy foods. Aim to include 1 food from this group in each meal.
  • Eat some protein rich foods such as meat, fish, eggs and beans. Go lean - remove the skin from chicken and the excess fat from meat. Remember to try to include two portions of fish a week one of which should be oily.
  • Have some dairy foods. Try to choose lower fat versions where possible for example, semi skimmed milk, low fat yoghurts, lower fat cheeses such as Edam or cottage cheese.  
  • Go easy on your intake of foods containing fat and sugar.  Our resource 'Saturated fat made simple' explains how to reduce your fat intake with simple tips for cutting down. 

 For more in-depth guides to healthy eating check out our downloadable resources (on the right-hand-side of this page) which include: 

  1. 'Eatwell: 8 tips for making healthier choices' which gives you some practical tips on eating well to make you feel your best.
  2. 'Your guide to the eat well plate' which helps you eat an all-round healthier diet.
  3. 'A guide to food labelling' which explains just what food labels mean.
  4. '5 A Day Recipe Books 1 and 2' which contain lots of quick and easy recipes for eating healthily throughout the day.
  5. Change 4 Life: 'Swap It, Don't Stop It' and 'Top Tips for Kids' these give great advice for both adults and children to help staying healthy without giving up the foods you love. Click on the picture below for more information on Change 4 Life.

Change4life banner

 Don't forget food hygiene!

When you're cooking don't forget to keep yourself and your family healthy and protected in the fight against germs.  When you're preparing food remember the 4 Cs:

Cleaning

Cooking

Chilling

Cross-contamination

For more information check out the Food Standards Agency Leaflet 'It came from the Chopping Board' on the right of the screen which includes killer facts warning you about the dangers of poor food hygiene and letting you know how to prevent it.

It came from the chopping board