Eating well can make you feel better, happier, less stressed, sleep better and be more energised.
Tips for eating well during the COVID-19 outbreak can be found on the NHS Inform website here.
Good nutrition is crucial for health and well being, particularly in times when the immune system might need to fight back. Many nutrients are involved in the normal function of the immune system.
Using the principles of the Eatwell Guide can help you to maintain a healthy balanced food intake. The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.
You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week. It is also important to be physically active and to sleep well.
The Eatwell Guide encourages you to:
- Eat at least 5 portions of a variety of fruit and vegetables every day. Choose from fresh, frozen, tinned, dried or juiced.
- Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choosing wholegrain versions where possible
- Have some dairy or dairy alternatives (such as soya drinks); choosing lower fat and lower sugar options
- Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)
- Choose unsaturated oils and spreads and eat in small amounts
- Drink 6-8 cups/glasses of fluid a day - milk and water are the best drinks to have
- If consuming foods and drinks high in fat, salt or sugar have these less often and in small amounts
Being a healthy weight is good for you – if you are worried about your weight or diet these worries should be addressed. It is not a good idea to try a fad diet at any time. If you require further information or support please contact the Wellbeing Service using the information below.
Small changes you can make
- Enjoy your food and eat and cook together when you can
- Eat regular planned meals
- Limit foods and drinks including alcohol high in fat, sugar and salt – especially when choosing snacks
- Be mindful of portion sizes and your eating pattern
- Get your daily dose of vitamin D in isolation (daily supplement containing 10 micrograms (400iu) of vitamin D is recommended from the age of 1 yr)
- Enjoy being active and keep moving - look at the section on physical activity for more information
Further information and resources
- The Food Standards Agency has information on healthy eating and nutrition.
- British Dietetic Association (BDA) has information, training and resources and features free food facts sheets on a variety of different food topics.
- First Steps Nutrition provides information and support for good nutrition and good food spanning pre-conception to five years for both health professionals and the public. The trust offers evidence based, objective information that is not sponsored by food manufacturers or retailers.
If you are keen to make small changes and require some support, the Wellbeing Service offers help and advice to people (over 16) wishing to make a lifestyle change to improve their health. For further information contact the Wellbeing Service at wellbeing@borders.scot.nhs.uk Or by telephone: 01896 824502