Nutrition

​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.


February Favourites

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!



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