Healthy eating information. Information for service users and carers in Rotherham. RDaSH. Corporate Services

Transcription

1 Healthy eating information Information for service users and carers in Rotherham RDaSH Corporate Services

2 Why do people with mental health problems find healthy eating difficult? Unsure what a healthy diet is and how to achieve this Worried that a healthy diet will cost more Eat because of boredom Enjoy foods that are less healthy Medication can affect your appetite; some people feel hungrier while others lose their appetite Changing meals can affect the whole family. Why is it important to have a healthy diet? A healthy well balanced diet which contains all food groups can: Promote improved mental health Reduce the chance of depression Achieve a healthy weight Help medication to work properly Reduce the risk of high blood pressure, high cholesterol, heart disease, strokes and certain cancers. Why do people with mental health problems find it difficult to make the changes? It can be hard to know which changes to make and how to make them Not all benefits are easy to see, for example we may be healthier inside but it s difficult to tell on the outside It can take time for changes such as weight loss You may have tried in the past and found it difficult It may seem difficult, especially if you want to change lots of things. 2 Healthy eating information

3 What you can do: Eat regular meals Eat at least five portions of fruit and vegetables a day Eat foods low in fat and high in fibre: - Breakfast cereals without added sugar - Wholemeal bread and pasta - Wholegrain rice Eat oily fish: Aim to eat 2 portions per week including both white and oily fish such as herrings, mackerel, sardines or salmon. The oil in this type of fish is especially good for protecting your heart and lowering cholesterol. Vegetarian alternatives include flaxseed, rapeseed, soya or walnut oil (these can be added to salads or cooked dishes after cooking) or buy foods with omega 3 added for example eggs or milk Drink more water: Drinking six to eight glasses of water a day helps the body to function better and helps with concentration. Try to avoid: Foods high in fat: - Fried foods - Butter - Mayonnaise - Pies - Pastries - Sausage rolls Foods high in sugar: - Fizzy drinks - Sweets and biscuits - Chocolate Adding salt to your food Takeaways. 3

4 The eatwell plate Use the eatwell plate to help you get the balance right. It shows how much of what you eat should come from each food group Fruit and vegetables Bread, rice, potatoes, pasta and other starchy foods Meat, fish, eggs, beans and other non-dairy sources of protein Foods and drink high in fat and / or sugar Milk and dairy foods Safe levels of alcohol Adults should not regularly drink more than: 2-4 units a day if you re a man 2-3 units a day if you re a woman Regularly means drinking every day or most days of the week. Below is a basic guide to the number of alcohol units in some common drinks: One pint of ordinary strength beer, lager or cider = 2 units One pint of strong beer, lager or cider = 3 units A small (125ml) glass of wine = 1.5 units A large (175ml) glass of wine = about 2 units A 275ml bottle of alcopops = 1.5 units A 25ml pub measure of spirits = 1 unit A 50ml pub measure of fortified wine such as sherry or port = 1 unit Drinking too much alcohol can put you at risk of conditions such as cirrhosis of the liver and high blood pressure, as well as mental health problems. References Healthy eating information

5 How to include five a day in your diet Drink a glass of fruit juice with your breakfast Add fruit to cereals Have a side salad with your meal or include it in a sandwich Include more fruit between meals or make a fresh fruit salad for a dessert Try to include two to three different vegetables with your main meal, for example broccoli, carrots, cabbage. Mental Health Dietician Services Rotherham Care Pathway Inpatient Services Community Services Referral to mental health dietician (consultant) Referral to mental health dietician (consultant, care co-ordinator) One-to-one appointment(s) for advice, healthy eating sessions with dietician Outpatient appointment(s) with mental health dietician and occupational therapist Community Services 5

6 Weight management and exercise course (Dietician and physiotherapy service) Ask your named nurse or care coordinator to be referred to a mental health dietician. You will then receive a one-to-one appointment where you will get healthy eating advice and practical skills to improve your diet. Reshape Rotherham weight management course This course consists of ten weekly hour-long sessions and helps people to make long-term changes towards a healthier diet and lifestyle. The programme is delivered in community venues around Rotherham for people registered with a Rotherham GP. You may be able to see a dietician at your GP surgery Health trainers can also support you with changing your diet Some mental health workers are trained in Nutritional Care for Positive Mental Health and can carry out nutritional assessments and interventions. Contact numbers Rotherham Nutrition and Dietetics (Dieticians) Rotherham Physiotherapy Department: Reshape Rotherham: Rotherham Health Trainers: Rotherham Nutritionist (RDaSH) If you would like further advice on healthy eating, please ask your mental health worker. 6 Healthy eating information

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8 This information is correct at the time of publishing Last Reviewed: December 2013 get approved We are a smokefree organisation DP6509/11104/12.13