Nutrition

​Here you will find tips, advice and easy to follow recipes, updated monthly, along with loads of other fun and interesting foody facts.

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February 2018

Week One - The good, the bad and the ugly

Research shows some types of fat and eating too much fat can lead to heart disease. Some fats are good for you and keep you and your heart healthy. It’s all about finding the balance.

Eat more of these [Good fats]

  • Use olive oil for cooking and dressings
  • Eat mackerel, sardines, salmon, trout, fresh tuna once a week
  • Add a handful of walnuts, pistachios, pumpkin or flax seeds to your morning bowl of cereal or to replace a less healthy snack

Eat less of these [Bad fats]

See if there’s any you can swap them for from the list above, or have them less often.

  • butter, ghee, suet, lard, coconut oil and palm oil 
  • cakes  and biscuits
  • fatty cuts of meat
  • sausages and burgers
  • bacon, salami, chorizo and pancetta
  • cheese
  • pastries, like pies, quiches, sausage rolls and croissants
  • cream, crème fraîche and sour cream
  • ice cream
  • coconut milk
  • milk shakes
  • chocolate and chocolate spreads

Week two - Salivating Salmon

Salmon with spring onion mash

Delicious, and a winner with the family. Salmon is a rich source of omega-3 fats, good for you heart and cholesterol.

Recipe

Week three - Family Fishcakes

​Easy to make fishcakes.

Get the kids involved.

Mackerel contains vitamin D which is good for our bones.

Recipe

Week four - Mighty Meaty

​Research shows red meat: beef, pork and lamb are linked to heart disease as they are high in saturated fat.

A quarter of the bad fats we eat come from meat or meat products.

The benefits of red meat

Iron and vitamin B12 to keep nerve and red blood cells healthy. Zinc for the immune system and protein which helps build bones and muscles.

  • Choose leaner meat such as 5% mince, trim visible fat
  • Opt for lower fat burgers and sausages
  • Bacon, ham, chorizo and pancetta are cured so eat occasionally

[Recommended intake - Men 2 palm sized pieces / Women 1 palm sized piece for a main meal]

Super stew and dumplings

Traditional and tasty - who knew this could be good for you!

A good source or iron, with vitamin C in the mash to help your body absorb the iron better.

Recipe

Sausage and mash with a twist.

Lean beef is a good source of zinc to keep up your immunity and fight off winter germs.

Recipe