Project Description

Helping You to Kickstart Healthy Eating

Eat Well – Live Well – Be Well

Eat Well to FEEL WELL

The health benefits of eating well are huge. A well-balanced diet provides all the energy you need to keep active throughout the day and gives you the nutrients you need to help you stay strong and healthy

Follow the NHS Eat Well guide and you won’t go too far wrong

NHS EAT WELL

We also have some great alternatives too

Our Meal Plans

Fats

Not all fats are bad for you, eating the right mix of fats can help lower cholesterol, fight fatigue and improve your mood

Good Fats

Monounsaturated fats can help lower blood pressure and cholesterol, and improve heart and brain health

Omega3, polyunsaturated fat found in many oily fish, nuts, oils and seeds, is essential to physical and emotional health

Try to eat these fats every day – especially omega 3

Bad Fats

Saturated and trans fats increase cholesterol and the risk of heart disease, strokes, cancer, arthritis and diabetes

Eating too many foods high in ‘bad fats’, especially trans fats, increase your risk of becoming overweight

Try not to eat these – avoid trans fats completely ……

Butter/Margarine

Olive Oil

Processed Meat

Unprocessed Meat

Fried Fish

Grilled or Steamed fish

Cheese Sauces

Tomato Sauces

Whole Milk

Skimmed Milk

Crisps and Chocolate

Nuts and Seeds

Be careful as many ‘Fat Free’ foods are high in calories and refined carbohydrates and can actually result in weight gain – check out the food labels on the products you are bying

Carbohydrates

Carbohydrates are your body’s main source of energy and they are found in a variety of foods

Complex Carbohydrates

Complex carbs help protect against heart disease, cancers and diabetes . They are digested slowly and therefore keep blood sugar and insulin levels stable. There are two types – 1. Starch is digested and then used as a source of glucose. Sources include potatoes, beans, cereals and vegetables

2. Dietary fibre is vital for the health of the digestive system. Sources include oatmeal. nuts, seeds fruit and vegetables

Simple Carbohydrates

Simple carbs digest quickly and cause spikes in blood sugar levels and energy. This can lead to mood swings, fatigue and fat storage

Many fruits contain natural sugars (simple carbohydrates) but do not avoid them as they are also high in vitamins, minerals, fibre and other nutrients

It is the refined and processed foods such as white bread, rice and pasta, sugary drinks, sweets and cakes that will cause weight gain

White Bread

Wholemeal Bread

Sugary Drinks

Water

Sugary Cereals

Wholegrain Cereals

White Rice and Pasta

Wholegrain Versions

White Flour

Wholemeal Flour

Fruit Juices

Fruit

Chocolate

Nuts, Oats and Seeds

Proteins

Proteins are essential nutrients that are used by the body for growth and maintenance 

Proteins are broken down into amino acids during digestion . These amino acids are used by the body to build new cells, repair tissue and produce antibodies, Non-essential amino acids are made by the body; however, essential amino acids are not, and must be supplied by food

As well as helping build muscle protein can help you feel fuller for longer and reduce your appetite. A healthy diet comprising of a variety of foods will generally ensure you are getting enough protein

Fatty Red Meat

Lean Red Meat

Red Meat

Fish or White meat

Traditional Yogurt

Greek Yogurt

Salted/Treated Nuts

Natural Nuts

Vitamins & Minerals

These are essential nutrients that keep the body healthy

A balanced diet, incorporating a mix of proteins, carbohydrates, and fats, provides the vitamins and minerals needed by your body. A lack of-or an excessive amount of essential vitamins and minerals can cause an abundance of health problems.

Did you know that many herbs and spices have a high nutritional value and are a great fat, sugar and salt free source of antioxidants, vitamins and minerals.

This is a list of products that have high nutritional value – Basil, Coriander, Cinnamon, Ginger, Oregano, Parsley, Rosemary and Thyme.

Water

Essential for the human body to function – stay hydrated

The human body comprises around 60% water. It’s commonly recommended that you drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule).

1. Helps maximize physical performance

2. Significantly affects energy levels and brain function

3. May help prevent and treat headaches 4. May help relieve constipation 5. May help treat kidney stones 6. Helps prevent hangovers

7. Can aid weight loss 8. Even mild dehydration can affect you mentally and physically

Make sure that you get enough water each day, whether your personal goal is 64 ounces (1.9 liters) or a different amount. It’s one of the best things you can do for your overall health

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What our members are saying about us ……….

I am a support worker for Gary – he has lost 2 stone in weight both exercising and changing his diet, his lifestyle is better and his cholesterol lower.

Gary

The nutritional and fitness support I have received has been exceptional, I have lost weight and my doctor has said I haven’t been at this weight for 10 years.

Alec

Since joining the gym I have lost inches and my BMI has reduced,  I feel so much better and have much more energy – thank you for doing what you do.

Suzannah