Healthy balance. How to enjoy a healthier, balanced diet

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1 Healthy balance How to enjoy a healthier, balanced diet

2 Achieving a healthy balance All foods can be part of a healthy diet it s finding the right balance and variety of foods that s important for health If you want to live a long and healthy life, most experts agree that eating a healthy balanced diet and staying active are two of the most important things you can do to help with this. But what exactly is a healthy balanced diet? Does it mean a life without cakes, crisps and chocolate and eating lots of lentils, vegetables and brown rice? When it comes to healthy eating, the most important thing to remember is that, despite what newspaper headlines may say, there are no such things as good and bad foods. The odd biscuit or packet of crisps here and there isn t going to do any harm if the rest of your diet is healthy. The secrets to a healthy diet are balance and variety. To help you get it right, nutritionists have divided foods into five groups shown in the Eatwell plate to the right. Fruit and vegetables Meat, fish, eggs, beans and other nondairy sources of protein Foods and drinks high in fat and/or sugar Bread, rice, potatoes, pasta and other starchy foods Milk and dairy foods To ensure you get all the nutrients your body needs, you need to eat some food from each of the food groups every day. Foods that are high in fat or sugar should be eaten least often. This model is based on the Eatwell plate, which is the UK model for healthier eating for adults and children aged over 5 years. You can live well for less than you thought at Sainsbury s. Based on price perception data March For more information go to sainsburys.co.uk/livewellforless

3 How to read the label Checking the nutrition information on food labels will help you make sure you and your family are eating a healthy balanced diet per ½ pack:erving provides ENERgy fat SaTuRaTES SugaRS SaLT 2459kJ 609kcal 31.9g 15.6g 9.7g 2.14g 31% 46% 78% 11% 36% % of the Reference Intakes Typical values per 100g: Energy 655kJ/157kcal Traffic light labelling Look out for traffic light labelling on the front of Sainsbury s food and drink. You can see at a glance if a food has high (red), medium (amber) or low (green) amounts of fat, saturates, sugar and salt. For a healthier diet choose foods with more green and amber traffic lights and fewer reds. Labelling allergens We are legally required to declare the presence of certain allergens in products. For more information on how these are declared please see our allergy leaflet or visit freefrom. Nutritional know-how The nutrition panel on the back of the pack can help you enjoy a balanced diet. It shows the amount of different nutrients the product provides per 100g, and also shows information per serving. We have used the traffic light colour coding for the nutrition panel too. You ll also find Reference Intakes (RI) on all Sainsbury s own-label products and many branded products. These are a guide to the daily amount of nutrients the average adult should have in their diet. They show you what percentage of your RI is in a portion, and the nutritional contribution it makes to your diet.

4 Fruit and vegetables One of the easiest and tastiest ways to stay healthy is to eat plenty of fruit and vegetables You may know you should be eating at least 5 portions of fruit and/or vegetables a day. But did you also know that you need to eat a variety? Different coloured fruit and vegetables contain different vitamins and minerals that all help to keep you healthy, so try eating a rainbow of colour each day. Easy ways to get 5-a-day Fresh, frozen and tinned fruit and vegetables all count, as do 100% juice, smoothies and dried fruit. Some ready meals, sandwiches, soups and sauces can also contribute look for the 5-a-day logo on the pack. 1OF5 A-DAY What sort of fruit and vegetables? Ever wondered if you could take a vitamin supplement instead of eating fruit and vegetables? The answer is no! Fruit and vegetables also contain protective substances such as dietary fibre. Fresh, frozen, tinned and dried fruit and vegetables all count towards your 5-a-day target. Frozen vegetables are ideal if you don t have time to shop regularly. Frozen within hours of being picked, they actually often contain higher levels of vitamins than fresh. Add frozen peas, sweetcorn or spinach to dishes like shepherd s pie, spaghetti bolognese or curry. Try adding fresh mango to salads and ready-to-eat apricots or prunes to stews, casseroles or couscous. Mash a banana on your morning toast instead of jam, or add chopped apricots or fresh berries to cereal. Try using fruit juice to make ice lollies and jelly. Serve cold meats with a spicy salsa made with finely chopped red onion, chilli, tomato and avocado. For a fruity salsa, mix together finely chopped onion, chilli, mango and cucumber. When you are having drinks, serve vegetable crudités with a dip instead of crisps or nuts.

5 Cut me out and stick me on your fridge Your at-a-glance 5-a-day portion guide Here s a guide for adults (children s portions will be smaller). Fruit Small fruits: 2 plums, 2 satsumas, 2 kiwi fruit, 3 apricots, 7 strawberries, 2 handfuls of raspberries, 1 handful of blackberries Medium fruits: 1 apple, 1 banana, 1 pear, 1 orange, 2 halves of tinned peaches Large fruits: 1 2 a grapefruit, 5cm slice of melon Dried fruits: 1 heaped tablespoon 100% fruit juice or smoothie: 150ml glass. Fruit juice only counts as one portion, no matter how much you drink Vegetables (frozen or fresh) 3 heaped tablespoons of carrots, peas or sweetcorn 5 spears fresh asparagus 1 2 a pepper 1 corn on the cob 8 Brussels sprouts 2 whole tinned tomatoes 1 medium fresh tomato 3 heaped tablespoons of tinned beans or pulses 8 cauliflower florets 2 broccoli spears 1 cereal bowl of mixed salad 150ml glass of 100% veg juice

6 You can live well for less than you thought at Sainsbury s. Based on price perception data March For more information go to sainsburys.co.uk/livewellforless

7 Bread, rice, potatoes and pasta The foods in this group provide energy and dietary fibre along with vitamins, minerals and small amounts of protein Foods in this group should provide the bulk of our calories each day, so try to eat them at each meal. Other foods in this group include breakfast cereals, noodles, rice, pasta, couscous, bulgur wheat, pearl barley and chapatis, using wholegrain varieties as much as possible. Eating more wholegrains Wholegrain varieties of bread, breakfast cereals and brown rice provide a source of fibre. Try a wholegrain cereal for your breakfast. Swap white bread for wholemeal. Look for the words wholegrain or wholemeal on the label. Try brown rice instead of white look out for quick-cook brown rice. Buy oatcakes or wholemeal crackers. Instead of couscous, try using bulgur wheat. Try porridge for breakfast oats contain beta-glucan, which has been shown to help lower cholesterol levels. High cholesterol levels can be a risk factor for heart disease. The beneficial effect is obtained with a daily intake of 3g of oat beta-glucan. Trying to lose some weight? If you are watching your weight, you may think that cutting out foods like bread, potatoes and pasta is the best way to help you shed some pounds. However, foods in this group are in fact all low in fat and, providing you don t add lots of fat when you re preparing them, you can eat and enjoy them while you re on a diet.

8 Milk and dairy foods Foods such as milk, yogurt, fromage frais and cheese provide calcium, and you should aim to eat three portions a day Dairy foods contain calcium, essential for strong bones and teeth. They also provide protein and vitamins A and B2 A good calcium intake will help to reduce the risk of osteoporosis (brittle bones). The easiest way to achieve your daily calcium requirement is to consume 3 portions of dairy. A typical portion is 200ml milk, a matchbox-size (30g) piece of cheese or a small pot (150g) of yogurt. Choose reduced- and low-fat alternatives, such as 1% fat milk or skimmed milk. How do I get calcium if I don t eat dairy? If you don t eat dairy, it s important you eat plenty of other foods that contain calcium, such as white bread, dried fruit and nuts. Tinned fish like sardines provide calcium if you eat the bones. Some foods, such as fortified breakfast cereals and soya milk, are fortified with calcium. Your GP can tell you if you need a calcium supplement. Easy ways to get your 3 portions a day If you normally eat toast at breakfast, swap to cereal and milk or fruit and yogurt. If you take a packed lunch to work, add a pot of yogurt or fromage frais. If your kids don t like drinking plain milk, try blending it with some soft fruit and yogurt to make a tasty smoothie. Snack on lower-fat cheese, such as cottage cheese. You can live well for less than you thought at Sainsbury s. Based on price perception data March For more information go to sainsburys.co.uk/livewellforless

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11 Meat, fish, eggs and beans Protein is an essential part of a healthy balanced diet Meat, fish and alternatives such as eggs, beans, pulses, tofu, nuts and seeds provide protein, which is essential for the growth and repair of cells, as well as vitamins and minerals. Aim to eat 2-3 portions from this group a day. A portion equals: 80g cooked lean red meat or poultry g white or oily fish* 1-2 eggs 3 tablespoons beans, pulses or lentils Choose lower-fat cuts of meat. Trim off any excess fat and remove skin from chicken. Add beans, lentils or veg to meat dishes. Eat at least 2 servings of fish per week*, one of which should be oil-rich like mackerel, fresh tuna or salmon. These contain the omega-3 fats EPA and DHA, which play a role in helping the heart work normally. Is red meat bad for you? Actually, red meat provides several important nutrients to the diet, such as zinc, which supports the immune function to work normally, and iron, which plays a role in reducing tiredness and fatigue. Although you can get iron from vegetables, beans and wholegrain, the iron in meat is in a form that is easily absorbed by the body. However, remember that fatty meats increase the saturated fat content of your diet, so choose lower-fat mince and cuts of meat with less visible fat. Take a tin of beans Tinned beans and lentils are a great source of protein and they are also low in fat. Beans and lentils count towards your 5-a-day target for fruit and vegetables. Try using them to make salads or adding them to soups, stews and casseroles. Three heaped tablespoons of cooked beans count as one serving of vegetables but they only count as one serving, no matter how many you eat. * Women of child-bearing age should not eat more than 2 servings of oil-rich fish a week because they can contain high levels of chemicals called dioxins.

12 Food and drinks high in fat and/or sugar Food and drinks in this group provide energy and include butter, fat spreads, crisps, cream, salad dressings, mayonnaise biscuits, pastries, cakes, ice cream, full-sugar soft drinks, puddings, chocolate and sweets. The good news is that you don t need to deny yourself the pleasure of these foods and drinks providing you enjoy them in moderation and as part of a healthy balanced diet. Think of them as treats rather than something you have every day. Try choosing healthier options like reduced-fat and -sugar options where possible. Cut down on salt A high-salt diet is linked with high blood pressure, which in turn can increase the risk of heart disease and stroke. However, cutting back on salt isn t quite as simple as throwing away the salt pot. Although processed food now generally contains less salt than it used to, it s still worth looking at the label to find out how much salt is in foods such as ready meals, sandwiches, soups and snacks. Simple steps to eating less salt Avoid adding salt when cooking and at the table. If you gradually reduce the amount of salt you eat, your taste buds will adapt. Try using other flavourings, such as herbs and spices, lemon juice or mustard. Adults should eat no more than 6g per day, while children should have no more than 4g per day. Children under 3 should eat no more than 2g of salt per day. Children s nutrition recommendations differ to adults, for more information refer to sainsburys.co.uk/ nutritionforkids. Use salty ingredients, such as cheese, bacon, soy sauce and stock cubes, sparingly. You can live well for less than you thought at Sainsbury s. Based on price perception data March For more information go to sainsburys.co.uk/livewellforless

13 Healthy snacks and packed lunches A variety of different colours and textures plus healthier snacks are the key to a good packed lunch Snacks are a good way to get energy between meals, however the calories (energy) can soon add up over the day. Why not try some of our healthier snack ideas in place of biscuits, crisps and chocolate bars as between-meal snacks? Snacks should provide you with fibre, vitamins and minerals, not just calories (energy). Healthier snacks include: l fresh or dried fruit l vegetables l oatcakes or rice cakes l peanut butter on wholemeal toast l wholegrain breakfast cereals l low-fat yogurts l a tea cake or slice of malt loaf Healthy packed lunches l A packed lunch should contain salad or veg, fruit, a milk or dairy item, protein such as lean meat, fish, eggs or beans, starchy food such as bread or pasta, and a drink such as water or low-fat milk. l Slices of peppers and carrots are a great way to add colour as well as vital vitamins. l Instead of sandwiches, try a salad made using brown rice, wholemeal pasta, barley or new potatoes. l Make chocolate, biscuits and cakes a treat rather than everyday items.

14 Watching your alcohol intake Many of us enjoy an occasional tipple, but if you drink alcohol, it s important to drink responsibly. For the facts, visit drinkaware.co.uk Safe levels of alcohol intake For women: no more than 2-3 units of alcohol per day For men: no more than 3-4 units of alcohol per day The number of units of alcohol in a drink depends on its strength and size. It s a common myth that 1 drink equals 1 unit. Here are some examples of the number of units of alcohol in various drinks: 1 pint of beer or lager (4% ABV) = 2.3 units 1 pint of cider (5.3% ABV) = 3 units 25ml measure of spirits (40% ABV) = 1 unit 175ml glass of wine (12.5% ABV) = 2.2 units Alcopops (5.5% ABV) = 1.5 units Know your limits Some alcoholic drinks have a label that states exactly how many units of alcohol are in a measure of that drink. Look out for the Know your limits label on alcohol in Sainsbury s. Alcoholic drinks and calories Alcohol contains calories, and consuming too many calories can lead to weight gain. The calorie content of a drink varies according to its alcohol and sugar content. Try using a sugar-free or diet soft drink as a mixer in place of your usual carbonated mixer. Here is a rough guide to the calorie content of some alcoholic drinks: 1 pint of beer or lager (5% ABV) = 227 calories 1 pint of cider (4.5% ABV) = 210 calories 25ml measure of gin, vodka or rum (37.5% ABV) = 52 calories 125ml glass of dry wine (12% ABV) = 83 calories 125ml glass of sweet wine (11% ABV) = 100 calories For further advice on drinking responsibly, contact your healthcare professional. For more information on the units of alcohol in various drinks and how to drink safely, go to drinkaware.co.uk Top tips for drinking sensibly Do not consistently drink more than the recommended safe daily intake. This will help you avoid the associated progressive health risks. If you do drink too much, you should avoid alcohol for at least 48 hours to give your body a chance to recover. Avoid alcohol if you are pregnant or trying to conceive. Choose lower-strength alcoholic drinks. Look out for the ABV or alcohol by volume on labels to find out their strength. Try to eat while drinking or eat before you start drinking. Drink plenty of water in between alcoholic drinks. Remember, alcohol contains calories. Drinking can easily cause you to increase your daily calorie intake without even noticing!

15 Healthier habits These tips will get you in the habit of making healthier choices Plan ahead Try to make time over the weekend to think about what you are going to eat during the next week. It will pay off later in the week when your energy and good intentions may be flagging. Variety is the spice of life... And the key to a balanced diet. When planning your meals for the week, make sure you include a variety of foods. If you have pasta one night, go for rice, couscous or potatoes another night. Make time for breakfast It gives you the opportunity to boost your intake of several important vitamins and minerals. People who eat breakfast in the morning are less likely to be overweight. Drink more water Drink at least 1.8 litres (eight glasses) of water a day more in warm weather. Try some healthier cooking techniques Invest in some healthy cooking equipment. Steamers are a great way to cook vegetables and they help retain important vitamins. Using a non-stick frying pan or a wok is a good way to cut down on fat, as you do not need to add any extra Add flavour healthily You don t need to add flavour with fat or salt if you use plenty of fresh herbs and spices. Rather than butter, add fresh mint to peas, caraway seeds or finely chopped ginger to carrots, or finely chopped chives to new potatoes. Add lemon zest or juice to grilled meat or fish or dishes like risotto, to lift the flavour. oil for cooking. Where you do need some, try using oil sprays to reduce the amount of fat. Some other low-fat cooking techniques you can try include poaching, braising, steaming, roasting, grilling or stir-frying. Marinades are also a good way of adding extra flavour without adding excess amounts of fat.

16 Get up and go! A combination of diet and exercise is the best way to lose or maintain your weight. Exercise burns calories but it also helps develop muscle tissue. Muscle is metabolically more active than fat, meaning it uses more calories than fat so the more muscle you have, the more calories your body burns. Exercise will also help to improve your body shape and tone. Here s what to do Aim to do some sort of exercise for at least 30 minutes, five times a week. You don t need to do it all in one go you can do three 10-minute sessions if you find it easier. Small changes to your routine, such as getting off the bus a stop early and walking or taking the stairs rather than a lift, can make a big difference. You re more likely to stick with it if you choose something you enjoy. Useful websites For information on enjoying a healthy and balanced diet: Weight Wise: Drink Aware: For information on eating well, visit NHS Live Well: For more information on nutrition and health, visit Watch your waist Being overweight increases the risk of serious health problems, including heart disease, diabetes, high blood pressure and certain cancers. To find out if you need to lose weight, measure your waist. European men with a waist greater than 94cm (37in), Asian men with a waist greater than 90cm (36in) and women with a waist greater than 80cm (32in) should take steps to reduce their weight. For advice on managing your weight, go to bdaweightwise.com. This information is a guide only and should not replace advice given by your healthcare professional. Sainsbury s Supermarkets Ltd, 33 Holborn, London EC1N 2HT. All items subject to availability. Some items available in larger stores only. PA You can live well for less than you thought at Sainsbury s. Based on price perception data March For more information go to sainsburys.co.uk/livewellforless