Eat Well

Supporting you to get good nutrition through the COVID-19 crisis

Great advice and tips on eating well during the COVID-19 crisis from our nutritionist and dietitian

Free one-to-one support from local health advisor

Available 5 days a week, 9am – 5pm

020 8973 3530

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:

How to cope during COVID

Myths around immune boosting foods

Freezing foods tips

Meal planning

Food wastage

Healthy snacks

Visit our recipes page

The information below gives an overview of recommended portion sizes of some everyday foods

Dairy

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.

Examples include:

Milk
Cheese
Yoghurt
Dairy alternatives – opt for unsweetened calcium fortified versions

Chaat Masala Salad recipe

Dairy portion sizing

1 glass of milk – 200ml

1 standard pot of yoghurt – 125g

30g cheese – matchbox size

Fats

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.

Examples include:

Saturated fats:

Butter
Ghee
Coconut oil
Fat on red meat/chicken

Unsaturated fats:

Rapeseed oil
Sunflower oil
Avocado
Nuts & seeds

Carrot halwa recipe

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.

These include:

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

80g – a handful of grapes

1 apple

2 small oranges

1 TBS of Dried fruit – 30g

3 heaped TBS of vegetables

A 150ml glass of fruit juice

Protein

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.