Eat Well

Healthy eating is important no matter what your age, because it;

• Helps to keep you in good health
• Gives you the energy to live life to the full

You will find that as you grow older you tend to need less food because you become less active.  However, it is important to make sure you eat a variety of foods in order to keep your body working properly.  It is particularly important to eat well during the winter months because this is when you may be at your most vulnerable to illness.

How to eat more healthily

Healthy eating means eating a wide variety of foods, in the right amount to get a balanced diet.  It doesn't mean stopping eating what you are used to eating or changing to new expensive meals.  It does't have to be complicated and it is actually enjoyable!

The eatwell plate shows:

The different types of food we need to eat and in what proportion to help us achieve a healthy balanced diet. It is important to eat food from the five groups shown to get the right balance of nutrients needed to maintain your health.

The five main groups

1. Fruit & vegetables 

Eat at least 5 portions of these a day.  They help to support our immune system and keep us healthy.
 

2. Bread, Cereals, Rice & potatoes 

This group of foods should make up a third of your diet, try to eat them at every meal.  Wholegrain or Wholemeal varieties contain more fibre which helps prevent constipation.

 3. Meat, poultly fish, eggs,  beans, lentils and nuts

We should eat  two portions of these foods a day.  Oily Fish should be eaten once or twice a week.  Oily fish include sardines, mackerl, salmon and they are rich in omega 3 which helps to keep your heart healthy.  Try to choose lean cuts of meat and remove the skin off poultry before cooking.  This can help to control total fat intake, particulary saturated fat which can increase the risk of heart disease.   

4. Milk & dairy foods

These foods are rich in calcium and help to keep your bones and teeth healthy and strong therefore can reduce the risk of oesteoporosis.  Try to eat low- fat options of these foods as they usually contain slightly more calcium than full fat options such as a pot of low fat yoghurt and a glass of semi-skimmed milk.  

5. Foods containing fat and foods containing sugar

 Eat small amounts occationally.
 

More on the Eatwell plate
 

Useful Tips

• Try and eat regularly and at least three times a day, as all food whether hot or cold, provides warmth and energy.
• Try to avoid long gaps between meals.
• Drink plenty of fluids but not before going to bed.

 Drinks

As well as eating healthy, you should ensure that you also drink enough fluids to prevent dehydration. 

• Try to drink 6 to 8 glasses/cups/mugs of fluid per day.
• Some of this can be drunk as tea but try not to have it with your meals - it reduces your uptake of iron from food, Instead try to have a glass of fruit juice with your meal - it helps absorption of iron. 
• Drinking tea about an hour before or after eating will be fine.

Stocking up

As winter starts setting in, not knowing what the weather will be from one day to the next, it is worth keeping a well-stocked cupboard, just in case you're unable to go shopping.

Here are just a few store cupboard ideas:

Cereals

• Rice, pasta - dried and tinned
• Breakfast cereals
• Crackers, crisp breads
• Bread - freeze if possible and defrost when needed

• Dried instant potatoes
• Tinned Vegetables/fruits (in juice) 
• Baked Beans
• Frozen vegetables

Drinks

• Tea/coffee
• Chocolate
• Packet/tinned soups
• Long-life or powdered milk
• Long life fruit juice

 Meat/Fish/Alternatives

• Tins of chicken and ham
• Tins of corned beef
• Tins of tuna/salmon
• Tins of sardines
• Tins of lentils

 Desserts

• Tinned milk and rice puddings
• Instant dessert mixes
• Long life yoghurts

To find out more about healthy eating please:

download the Food Standards Agency Good Life Leaflet  or visit: NHS Choices website NHS Direct Wales website