Eat Well

Eating well during lockdown​

Tips, advice and easy to follow recipes, updated monthly, along with loads of other fun and interesting foody facts.

Why is it important to eat healthily?

Eating well is essential for good health and wellbeing, and contributes to reducing the risk of conditions including heart disease, diabetes, stroke, some cancers and osteoporosis. When it comes to a healthy diet, balance is the key to getting it right.

This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

Be sure to check out KT’s Kitchen on the Wakefield Wellbeing Facebook page as she shows you how to cook her favourite family recipes.

The eatwell guide

The eatwell guide shows the different types of food that make up our diet, and shows the proportions we should eat them in to have a healthy, balanced diet.


Recipes


Food Facts

Tomatoes

Preserve your muscles and bones with tomatoes’ high potassium levels. Potassium helps keep your blood pressure at the right level by widening your blood vessels. Tomatoes are also high in lycopene’s which support men’s prostate health.

Onions
Onions are high in vitamin C, which is needed for the building and maintenance of collagen, which provides structure to skin and hair.

Cheese
Cheese is a rich source of protein that is key for keeping your muscle bulk and repairing any damage to your body.

Go easy on the portion. Get the benefits of calcium, zinc and vitamins A and B12 too with a thumb sized slice as a portion. This ensures the fat and saturated fat that makes cheese high calorie and a health risk is kept down.

Kidney Beans
Kidney beans are a double provider of fibre. They give us insoluble fibre which is the best mix for good digestion. They also contain prebiotics which allows the good bacteria in your bowel to make useful nutrients.

Potatoes
Potatoes are a good source of vitamin C which is important for us to heal, absorb iron, and have good immunity. They are naturally low in fat and stick to boiled or mashed, jacket or wedges and use only a little oil or spread to keep all the benefits.

Mushrooms
Mushrooms give us zinc and selenium. These powerful antioxidants support our immune system and prevent damage to our cells and tissues. Mushrooms are one of the few vegetarian sources of vitamin D which is important for our bone health.


Immunity boosters

White Fish
Pollock, cod, haddock are all great sources of low fat protein. We use protein for our skin, organs and blood. Choose sustainable sources of fish. Look out for MSC on the label: Marine Stewardship Certificate, which shows the method of fishing considers the environment. White fish is lower in fat than any other animal protein. Many of us will benefit from having less fat in our diet especially less saturated fat, to keep our hearts healthy.

Sweetcorn
Sweetcorn, tinned and ready to eat, all year round. How easy is that! In the UK we are usually about 10g a day short of our 30g/day fibre goal. A cup of sweetcorn can top up half of this with 5g fibre. Sweetcorn also provides potassium which is important for blood pressure control and heart health.

Olives
Olives contain healthy fats. They are monounsaturated fats so protect us from heart disease. Olives are also a rich source of vitamin E which is a powerful antioxidant that is also protective for our hearts. As they are a high fat food and salty, due to being preserved in brine, take care with portions. A 100 kcal portion is about 15 medium olives.

Oranges
Sweet and full of fruit sugar, oranges are good for us as the sugar is absorbed slowly. The fibre slows the fruit sugar absorption and so blood sugar rises slowly making these a perfect choice this February.

Beetroot
Pickled beetroot provide B vitamins which are great for your brain being essential for every part of brain function. Pickled or freshly cooked you can get your B vitamins from both! Try these in a Beetroot salad along with 2 slices of KT’s Fakeaway Pizza!


Restock like a pro

There’s nothing like a pandemic to show us how useful a store cupboard is. So we’ve been thinking, could we restock smarter to give ourselves more choices and variety?

Keeping a few foods from each Eatwell food group in your cupboard, fridge and freezer can make it easier to shop and cook from scratch.

What can you make?

Choose a food from green, one from yellow, one from pink or blue. Mix and match to make fun meals using a little from the purple group in the preparation. ‘Others’ add important flavour.

Here are some meal ideas:

Herby fish with boiled potatoes and green beans, berry crumble.
Tinned tomatoes on toast with a poached egg, apple pie.
Quorn or chicken curry with rice and peas, berry muffin
Tomato and lentil soup with a slice of bread, apple scone
Beetroot and cheese sandwich, banana and yoghurt




Meal Magic

With money tight and shopping limited make 1 roast chicken dinner into 16 meals. That’s 4 mealtimes sorted for a family of 4. Must be magic!

Meal 1 Roast chicken dinner

Just add 2 or 3 vitamin-rich vegetables: carrots, peas, parsnips, cabbage, broccoli, green beans, cauliflower. Fresh, tinned or frozen. Keep one chicken breast for the biryani. After the meal strip the chicken bones and keep the chicken breast and chicken pieces in the fridge or freezer ready for the next delicious meals.
https://letsgetcooking.org.uk/lets-get-cooking-at-home/recipes/lemon-roast-chicken

Meal 2 Bubble and squeak with poached eggs

A delicious lunch or tea.

https://www.goodtoknow.co.uk/recipes/healthy-bubble-and-squeak

Meal 3 Speedy biryani

Use one large cooked chicken breast and dice this in step 1 in place of the raw chicken. Delicious and so versatile – see the something to try next time tips.

https://letsgetcooking.org.uk/lets-get-cooking-at-home/recipes/speedy-biryani/

Meal 4 Chicken and vegetable soup

Add any left over chicken, finely chopped, with the chicken stock. Ideal to use up any vegetables past their best.
https://www.bbc.co.uk/food/recipes/versatile_vegetable_soup_41453


Takeaway Top 10

  • Veg out- Add veg for energising vitamins and minerals. Try veggie pizza, vegetable curry or stir-fry, mushy peas or pickles.
  • Go large and share - Choose large chips, rice, pizza and divide between you. You’re less likely to overeat and overspend.
  • Add a salad - Grab a handful of leaves, chopped tomato and cucumber. Nothing fresh left? Open a tin of sweetcorn and some sliced beetroot. Cheaper than ordering a salad too.
  • Hold the sides - Prawn crackers, poppadum, garlic bread, scraps, crisps - all little extras that push up the calories and cost.
  • Choose tomato over creamy- Tomato based sauces are lower calorie and add vitamins – Dopiaza, Rogan Josh, Masala, Vindaloo.
  • Switch the sauces - Choose vinegar, low calorie mayonnaise, mustard, lower salt ketchup, raita over full fat and sugar sauces and creamy dips.
  • Recycle leftovers- Chill and reheat, freeze, or create new meals to make your takeout go further.
  • Love the low fat - Look out for the lower fat carbs – boiled rice, thick cut chips, thin crust pizza, chapatti.
  • Refresh without the slump - Wash it down with a healthier drink: water, sugar free pop, flavoured water, sparkling water, no added sugar squash, fruity or unsweetened tea, or coffee.
  • Bit of batter - Batter and breadcrumbs soak up fat so take half off at the start and beat that sluggish post-takeaway feeling. [Or some Takeaways will do lightly battered if you just ask – it’s not as unusual it sounds!]


  • Rainbows to 'Protect our NHS and keyworkers' - Rainbows can also protect you.

    Eating all the colours of the rainbow with fruit and vegetables gives your body the best power to do its job. From releasing energy from our food, to our immune defences colourful fruit and vegetables do amazing things for us.

    Goal: Eat at least 2 handfuls of fruit and 3 handfuls of vegetables each day. Tinned, fresh, frozen are all powerful. Look at the variety on offer in each colour:

    • RED

      Tinned tomatoes and tomato paste, red pepper, radish, strawberry, red apples, raspberries.

      Tip: frozen berries keep longer

    • ORANGE

      Carrots, swede, orange pepper, satsumas, clementine, oranges, apricots, peaches, mandarins, sweet potato.

    • YELLOW (and white)

      Sweetcorn, yellow pepper, cauliflower, mushroom, mango, lemon, pineapple, melon, grapefruit.

    • GREEN

      Peas, leeks, cabbage, kale, spinach, sprouts, broccoli, green apple, pear, green pepper, cucumber, lettuce, grapes, kiwi, celery, avocado, courgette, green beans.

    • BLUES and PURPLES

      Beetroot, red onion, red cabbage, black and purple grapes, cherries, blueberries, aubergine, figs blackcurrants, blackberries, raisins, plums, prunes.

    Children watch the 'Eat them to Defeat Them' video to see their power: https://www.youtube.com/watch?v=C68TQ4uPcgg

    Cram in the colours with this amazingly easy and tasty veg chilli: https://letsgetcooking.org.uk/lets-get-cooking-at-home/recipes/vegetarian-chilli/


    Meal planning

    Money, time and stress saver – could be a life saver!

    As the pandemic continues we’re still being asked to keep our distance.

    So when it comes to food shopping, that means less often.

    Forgotten something from the weekly shop? Oh no, not queuing all over again!

    Making a good food plan helps and can also:

    • reduce food waste
    • save money
    • help you eat a better variety of food
    • save shopping time

    Fewer trips to the shops means less chance of catching the virus from others – saving lives.

    Fantastic food during lockdown advice:

    https://lovefoodhatewaste.co.nz/meal-planning/

    Top tips and useful planner

    https://scotland.lovefoodhatewaste.com/article/what%E2%80%99s-your-kitchen

    Inspiration from New Zealand! Affordable easy meal plans, recipes and much more:

    https://lovefoodhatewaste.co.nz/easy-choice-meal-planner/


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    Contact us

    Sport and Active Lifestyles

    Wakefield One
    PO Box 700
    Burton Street
    Wakefield
    WF1 2EB

    01924 307820