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Blogs to help through the COVID-19 pandemic
Our nutritionist and dietitian have come up with some great advice to help you and your family to eat well and stay healthy during the COVID19 situation. Check out the links below:
The information below gives an overview of recommended portion sizes of some everyday foods
These form part of a balanced diet and are a good source of calcium, which keeps bones healthy.
Try to choose lower fat/sugar versions.
- Dairy alternatives – opt for unsweetened calcium fortified versions
Dairy portion sizing
Fats are an important part of our diet, but eating too much fat can be unhealthy. Consuming high amounts of saturated fats can increase cholesterol in the blood which puts us more at risk from developing heart disease.
- Coconut oil
- Fat on red meat/chicken
- Rapeseed oil
- Sunflower oil
- Nuts & seeds
Fat portion sizing
Fruit and vegetables
Fruit and vegetables give us a range of vitamins and minerals including fibre, that is why it is beneficial to eat a variety of them.
- Fresh / frozen / dried / tinned vegetables and fruit – opt for those in natural juice or water with no added sugar or salt
- Fruit juice – up to 150ml a day
- Aim for at least 5 fruit and veg a day
- Dried fruit can lead to tooth decay therefore limit to meal times instead of a snack
Fruit and vegetable portion sizing
Protein is needed for growth and repair. When eating poultry and meat opt for lean varieties. It is recommended we eat two portions of fish per week one of which should be an oily fish e.g. salmon.
- Quorn mince
- Plain nuts
Protein portion sizing
Starchy foods and carbohydrates
Starchy carbohydrates are a good source of energy, try to opt for wholegrain varieties as they contain more fibre and nutrients.
Alternative grains e.g.
- Pearl barley
- Bulger wheat
Carbohydrate portion sizing