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Children and Young People Eating Disorder Service Surrey

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Children and Young People Eating Disorder Service Surrey

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Community Eating Disorders Service :: Mindworks Surrey

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We are the Community Eating Disorder Service for children and young people up to 18 years old, available Surrey-wide.

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Healthy eating tips for young people:

Right click on links and open in a new window

For information on all of these tips please go to Nutrition for teenagers - British Nutrition Foundation

Home - ProVeg UK = Useful information on plant based nutrition in school.

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Nutrition for children - British Nutrition Foundation

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It is important for children to have a balanced diet to get all the nutrients and energy their bodies need to grow, maintain a healthy weight, and feel good.

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A healthy weight programme for children and young people in Surrey.

Be Your Best Surrey

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About Be Your Best

BYB can help all parents with online advice, but families who might need an extra hand to manage their child's weight can get further, personal support at home, plus learn more on online group sessions.

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About Be Your Best BYB can help all parents with online advice, but families who might need an extra hand to manage their child's weight can get further, personal support at home, plus learn more on online group sessions.

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Video, Young People Taste Testing Foods 

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Video, Young People Taste Testing Foods 

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Sustain: the alliance for better food and farming

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Young people shocked at levels of sugar and salt in everyday food

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Find apps, information and guidance

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The shocking transformation of the UK household diet since 1980 😲🍔 BBC - YouTube

Right click on links and open in a new window

Ultra-processed food makes up almost two-thirds of calorie intake of UK adolescents | University of Cambridge

Ultra-processed foods: A new frontier for investors in food businesses? | Food Foundation

Podcast: Making sense of Ultra-Processed Food | Food Foundation

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What are the impacts of ultra-processed food? | Decomplicated

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Evidence based fact sheets written by health professionals

Vegan Eating Guides | Simple Vegan Tips | Veganuary

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Factsheets | Plant Based Health Professionals UK

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Factsheets providing information on plant-based diets, health & weight loss, pregnancy, children and health conditions.

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Behaviour change to improve health

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Social marketing is an approach used to develop activities aimed at changing or maintaining people’s behaviour for the benefit of individuals and society as a whole.

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A Guide to Navigating Nutrition Nonsense: Red Flags in Ads

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In the world of nutrition and wellness, there’s a lot of nonsense. We’ll explain some terminology to be wary of.

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Support children aged 5 to 16 years to have healthier snacks

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Who's it for?

Children and young people aged 5 - 16 years old and their schools, or the clubs they attend.

We'll also be having a special focus on young people in the first two years of secondary school. We specifically want to help support young people, at a time when they are developing more independence, to make choices and form healthier habits that will have positive long-term benefits. (We'll be calling on our secondary school teachers to help us!)

What's the ambition?

We want:

to help children and young people make and choose healthy, sustainable snacks

6,000 schools to register for Snack-tember

Over 1 million young people to take part

We will be providing:

classroom materials for teachers

hints and tips for school caterers

information for parents/carers

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Snack-tember 2025 | British Nutrition Foundation

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The British Nutrition Foundation's Healthy Eating Week is now Snack-tember! The aim of Snack-tember is to help children and young people eat healthier snacks.

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Welcome to the 14-16 Years area, which builds on the learning from the 11-14 Years area. Here you'll find resources to support the teaching and learning of food with young people. They have been developed to be used by teachers to stimulate pupil's interest in food, as well as support key food qualification specifications across the UK.

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Right click on links and open in a new window

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Home :: Mindworks Surrey (mindworks-surrey.org)

The Children and Young People's Emotional Wellbeing and Mental Health Service. Provides free support for individuals and their families.

Food and mental health - Mind

Food and mood - British Dietetic Association (BDA): a downloadable information sheet

Food and Mood - How food affects your brain: eating for a better mood

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Right click on links and open in a new window

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Eating disorders :: Mindworks Surrey (mindworks-surrey.org)

Get information and support - Beat

beateatingdisorders.org.uk:

Eating Disorders and dietetics Q&A - British Dietetic Association (BDA)

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Guts UK - committed to fighting all digestive diseases (gutscharity.org.uk)

What Is the Gut Microbiome and Why Is It Vital for Health?

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Being fully present in the moment when you're eating, without distractions, may improve your eating experience, promote positive, healthy eating habits and behaviours.
What is mindfulness?

Mindfulness is being aware of the experiences presenting themselves to you. It means paying full attention to the unfolding moment, without judgement, and accepting what it is. This may help you to consider your thoughts, physical sensations and behaviours without reacting automatically.

What is mindful eating?

Mindful eating is an approach to food that focuses on being fully present while you're eating. It also increases awareness of your thoughts, senses and feelings during and after you eat. It means:

Allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation, by respecting your own inner wisdom

Using all your senses to choose to eat food that is both satisfying to you and nourishing to your body

Acknowledging responses to food without judgement (likes, dislikes, neutral)

Becoming aware of physical hunger, and satiety cues to guide your decisions to begin and end eating

Why be more mindful when eating?

Mindful eating opens up an opportunity to appreciate food more and make a better connection with it. Some studies suggest that mindful eating can help support emotional eating and binge eating, promoting a healthier relationship with food.

Eating mindfully may also help regulate appetite, aid digestion and make eating an enjoyable and pleasurable experience. Mindful eating isn't about restricting yourself, it is about enjoying and appreciating food. Although some people may find that eating more mindfully leads to weight-loss, doing so with the expectation or intention to lose weight can be self-defeating.

How can I eat more mindfully?

Practising eating more mindfully is something that many of us can benefit from - whether to create better eating behaviours or a better appreciation for food. Here are some useful tips on how you can practice eating more mindfully:

Slow down when eating - Chew your food well and take time to pause while you're eating by putting your cutlery down between each mouthful. It may help you feel more relaxed and help you enjoy your eating experience. Slowing eating can allow your body to recognise when it is full. This is because when your stomach has taken enough food, a hormone called leptin is released from fat tissues which sends signals the brain of fullness. It is thought, however, that it takes around 20 minutes for this process to occur.

Avoid distractions - Try not to eat while you're on your laptop, phone, reading or watching TV so that you can relax and enjoy your food in the moment.

Listen to your body - Practise recognising when you feel hungry by thinking about what it feels like in your body to feel hungry. When you eat, start with the amount of food you expect to make you feel comfortably full. Try to avoid periods of extreme hunger or extreme fullness. Remember you can always eat more if you still feel hungry.

Reflect on your thoughts and feelings - Recognise when you are eating for reasons other than physical hunger. Sometimes emotions can trigger hunger, therefore, it is important to identify what drives your eating.

Some things that may help you recognise emotional hunger from physical hunger are:

Emotional hunger is likely to come on suddenly whereas physical hunger will build over time.

Emotional hunger will usually create a craving for a particular food whilst physical hunger is more likely to be satiated by any food.

It is entirely normal to eat in response to thoughts and feelings from time to time. Recognising this without judgement, and satisfying your emotions by enjoying the food slowly with all four senses. This can support you with emotional eating behaviours.

Plan ahead and stick to regular meal times - Make a plan of your meals and snacks for the week. Also, consider eating at regular times throughout the day. This helps to regulate your levels of hunger which could impact positively on your eating behaviours and food choices.

Enjoy each mouthful - Take time to recognise the aroma, flavour, taste and texture of your meals. This will help you enjoy your eating experience.

Eat food for fuel and nourishment - Choose nutritious foods that are satisfying to you, give you energy and are nourishing to your body.

Avoid labelling foods - All types of food can play a part in a healthy and varied diet. Instead of focusing on what foods are "good" or "bad", focus on achieving a variety of different foods that provide satisfaction, enjoyment, and nourishment.

Summary

Eating mindfully is a way to enjoy what you're eating whilst being attuned with your body and acknowledging your thoughts and feelings. It can help encourage positive eating behaviours and healthy eating choices as you choose foods that are nourishing as well as satisfying to your body.

This approach may not be suitable for those with an active eating disorder. Mindful eating can lead to justification of undereating and can be harmful to those recovering from eating disorders and disordered eating. Mindful eating is of limited use to people with Anorexia, because of their need for distraction from, rather than increased awareness of eating behaviours.

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Being fully present in the moment when you're eating, without distractions, may improve your eating experience, promote positive, healthy eating habits and behaviours. Mindfulness is being aware of the experiences presenting themselves to you. It means paying full attention to the unfolding moment, without judgement, and accepting what it is.

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Autism and diet - British Dietetic Association (BDA)

Eating - a guide for all audiences Autistic Society

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Our guidance aims to help you address common eating difficulties for autistic people.

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In this article, we look at the connection between mood, health, and food, plus tips for healthy eating!

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Mood Matters: How Food, Movement & Sleep Can Have an Impact on You

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Food and Mood - How food affects your brain

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Food and mood are closely linked. Food gives us the energy and nutrients our brain needs. This page seeks to explore the link between food and mental health.

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Emerging research suggests a link between gut health and other aspects of health, such as immunity, mental wellness and preventing some illnesses.

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Simple kitchen skills | Features | Jamie Oliver

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Take your cooking to the next level with Jamie’s ultimate kitchen skills. Get cooking and master these eight essential, versatile techniques!

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In this section, you will find resources to support you in leading cooking sessions in school, including cooking in the curriculum, teaching cooking skills and planning your cooking activities.

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Looking to improve your cooking and nutrition skills? Check out Food for Life's Learning and Skills programme. Get started today!

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Cooking - Skills for independent living - Food A Fact Of Life

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This learning area, which is one of the four created to support pupils develop skills for independent living, supports teaching and learning around cooking, including food hygiene and safety.

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Discover our range of recipes - find loads of simple, affordable, tasty, healthier recipes to inspire you and your family.

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Learn more

Some of the other ways that ProVeg can help you begin a plant-based lifestyle

Health and Nutrition

Plant-based health for a better world

A plant-based diet can provide an ample supply of all the nutrients needed for optimal health. But whether you're a vegetarian, vegan, or meat-eater, a healthy body requires a balanced and varied diet that includes all the necessary nutrients.

Numerous studies have shown the preventive potential of following a plant-based diet. As a result, plant-based...

Vitamin B₁₂ is an essential vitamin that performs many important functions in the body. It is exclusively...

There is still a lot of misinformation about vegan diets, including the myth that people need to consume dairy...

The ProVeg food plate helps anyone to plan a healthy plant-based meal whether they are following a flexitarian, vegetarian or vegan diet.

Plant-Based Alternatives

The foods you love, made sustainable and cruelty-free

From milk and eggs to meat, fish, and honey, plant-based alternatives and substitutes are now available for nearly all animal-based foods. The selection is huge and getting bigger all the time, offering a range of culinary possibilities that is nutritious, cruelty-free, and uses far less resources.

Due to their foaming and binding properties, eggs are an important ingredient in many dishes, from baked goods...

Nutritionists and climate experts are warning against the consequences of the current high levels of meat...

Although plant milks have been consumed for centuries, their popularity has skyrocketed over the past decade...

Veggie Challenge

Expand your reach and grow your brand with the Veggie Challenge

The Veggie Challenge is a digital app that encourages people to eat a plant-based diet for 30 days.
With +500,000 participants so far, the Veggie Challenge is the perfect opportunity to introduce your plant-based products to customers who are trying plant-based alternatives and recipes, often for the first time.

Veggie Challenge Teams for groups makes it perfect for companies to collectively embark on the challenge with their employees!

If you'd like your company to sign up for the challenge or are interested in being a corporate sponsor, please get in touch.

Recipes

What do you want to cook today?

From healthy breakfasts to decadent desserts, plant-based cooking presents endless opportunities for culinary exploration. Take a tour of our rich selection of plant-based recipes to find the perfect meal for any occasion.

ProVeg Schools and Colleges

Healthier young people for a healthier planet

Our school-food and college-catering programs, including School Plates in the UK and Tasty Food for All in Germany, help caterers in schools, colleges, and universities to make small changes to menus that can have a big impact on the health of young people and the health of the planet.

We work with local authorities, schools, colleges, and private caterers, offering a range of support services, including:

Menu consultation and advice.

Recipe development.

Impact assessments.

All of these services are provided by the ProVeg countries completely free of charge. Our previous programs in Germany, Climate-Efficient School Kitchens (KEEKS) and Plant-Powered Pupils (Aktion Pflazen-Power), were recognized by the United Nations with the Momentum for Change award in the Planetary-health category.

Subscribe now to receive...

Nutrition advice & plant-based recipes.

Updates on our work and projects.

And information on how you can support what we do.

Subscribe to the ProVeg Living Newsletter

Get involved

Other ways to take action, besides nutrition.

Use your skills and grow the plant-based movement

United Nations Framework Convention on Climate Change

United Nations Environment Programme

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Explore the ways you can start your plant-based lifestyle. Find tips on plant-based nutrition and recipes to help your plant-based journey.

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Food Waste Recipes | Foods & Recipes | LFHW

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Use our foods and recipes search tool to look at Love Food Hate Waste recipes, best food saving practices, nutritional information and more.

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The Let’s Get Cooking programme inspires people to learn to cook and enjoy good food. We give them the confidence and skills they need to get hands-on in the kitchen and make healthier food choices throughout their lives.

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If you are autistic, you may have difficulty with communication and social interactions with others. This Fact Sheet looks at the most common dietary problems affecting autistic people and how dietitians can help.

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What is coeliac disease?

Coeliac disease is an autoimmune condition. When someone with coeliac disease eats gluten, it causes the body's immune system to attack and damage its own tissues. The tissues that can be damaged in this way include the lining of the intestine, particularly the finger-like villi.This often leads to nutrients from food not being absorbed properly.

Coeliac disease is different from food allergy or intolerance. The only treatment for coeliac disease is a strict, life-long, gluten-free diet. Gluten is a protein found in wheat, barley and rye. These cereals are commonly used in breads, pasta, breakfast cereals, cakes, biscuits and pastries.

Who does coeliac disease affect?

Coeliac disease is common and affects around one in 100 people. It can develop at any age from babies having their first foods right up to the elderly who may have eaten gluten with no problems for most of their life. There is a strong genetic aspect, with a 10 per cent chance of a first degree relative also having coeliac disease. However, we don't yet know why some people develop coeliac disease and others don't. Nearly half a million people in the UK are living with coeliac disease but are not yet diagnosed, which can be harmful to their health.

Symptoms of coeliac disease

Before treatment is started, people with coeliac disease may have one or several symptoms with differing levels of severity. Symptoms may include:

Diarrhoea

abdominal bloating

tooth enamel defects

weight loss

iron-deficiency anaemia

mouth ulcers

headache

fatigue

Some people with coeliac disease may also suffer from anxiety, depression, constipation, tingling or numbness in hands, feet or limbs, problems with walking or balance, and infertility.

Some people with coeliac disease do not experience any symptoms when they eat gluten, although the damage gluten causes may still be occurring.

In addition, some people may develop a very sore, itchy, red rash that often shows up symmetrically on the limbs, back or scalp. This may be a condition called Dermatitis Herpetiformis and can be confirmed by a dermatologist. It is treated in the same way with a strict life-long gluten-free diet.

Diagnosis

If you think you may have coeliac disease you should visit your GP to have a blood test. It is important to keep gluten in your diet for at least one meal every day for six weeks before the blood test and until all tests are complete to ensure it is accurate. Some patients may need two blood tests and some may be referred to have a camera test, called an endoscopy, to confirm the diagnosis.

Treatment: a gluten-free diet

The only treatment for coeliac disease is a strict, life-long, gluten-free diet. Even very tiny amounts, less than a crumb of bread, can cause an immune response and potential damage to the body.

Removing all traces of gluten can be a daunting task, especially when you are first diagnosed. You will need to find out what foods contain gluten and how to ensure that your food is safe.

A dietitian can help by suggesting suitable foods, taking into account your food preferences. They can also help with reading food labels, provide ideas for avoiding all gluten at home and when out and about, and helping to ensure there is no cross contamination. A dietitian will also help you to include all the necessary nutrients such as energy, fibre, vitamins and minerals (such as calcium and iron) in your diet.

Lots of foods are naturally gluten free and can still be enjoyed on a gluten-free diet, see below:

Fruit and Vegetables

All fresh, frozen and canned fruit and vegetables

Starchy Carbohydrates

Potatoes, rice, cassava, corn, millet, buckwheat, quinoa, teff, gluten-free oats

Dairy foods and alternatives

Milk, cheese, plain or fruit yoghurt (without toppings), soya milk, rice milk or nut milks

Protein-rich foods

Unprocessed meat, fish, beans, pulses, lentils, nuts, eggs

Gluten is found in wheat, rye and barley, so avoid foods made with these cereal grains. Breads, pasta, breakfast cereals, cakes, biscuits, and pastries are usually made with wheat flour and contain gluten. These foods can be substituted with gluten-free products found in the free-from sections of the supermarket, including the freezer, chiller and bread shelves. These gluten-free foods often cost more. Some people will be able to get gluten-free food on prescription from their GP depending on local availability.

In the UK, for a food to be labelled 'gluten free' it must contain no more than 20 parts per million of gluten. This is the level of gluten which has been demonstrated to be safe for people with coeliac disease. Codex wheat starch (sometimes referred to as 'gluten-free wheat starch') is found in some gluten-free products. The gluten has been removed from this ingredient, so the product containing it is still safe to eat, if labelled as 'gluten free'. Similarly, some products may contain barley malt extract - provided the product is labelled 'gluten free', it is also safe to eat.

The charity Coeliac UK has many helpful resources and apps to help you identify which foods are suitable to eat in all sections of the supermarket. The picture of Coeliac UK's Crossed Grain symbol is also useful as a trusted sign that a packaged food is gluten free. Crossed Grain certified products have been through extra checks including gluten analysis certificates and independent audits of how they are manufactured to ensure people with coeliac disease can be confident these products are suitable for a gluten-free diet.

What is cross contamination?

Cross contamination occurs when gluten-free food comes into contact with gluten. For example, when sharing a toaster, crumbs from gluten-containing bread can touch and contaminate your gluten-free toast, making it unsafe to eat.

Oats are often contaminated with wheat, rye and barley during growing, harvesting and production. If you have coeliac disease it is essential you only eat oats that are labelled as gluten-free. A small proportion of people may be sensitive to oats and have symptoms when eating gluten-free oats. Discuss this with your dietitian if you think this is the case.

Top tips

Gluten-free bread sometimes tastes better baked or toasted; try several products as they do differ. Companies may give a sample pack for newly diagnosed patients to try.

Use a separate margarine, nut butter or jam to reduce risk of cross contamination.

Try using a toaster pocket if you're using a toaster that is also used to toast gluten-containing bread.

Try to go for naturally gluten-free foods to reduce the impact of the higher cost of gluten-free products.

Take snacks or a packed lunch if you are not sure if there will be gluten-free options when you are away from home.

Look for gluten-free nights at fish and chip restaurants - this is often when they change the cooking oil to prevent cross contamination.

For eating out, call ahead and ask questions about how your food will be prepared. This will help you identify if your meal is truly gluten free.

For eating out, look out for the Coeliac UK GF accreditation - this means Coeliac UK have audited the venue's processes to ensure they meet the required standard to offer safe gluten-free food and ensures the staff have been trained to understand coeliac disease and the requirements of the gluten-free diet.

Discuss your diagnosis with friends and family (or your child's school if your child is affected) so they can support a gluten-free diet.

Join supportive groups such as coeliac local support groups in your area, coeliac groups online or via social media to get support and more information on travelling, or recipe ideas.

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Coeliac disease is an autoimmune condition. When someone with coeliac disease eats gluten, it causes the body's immune system to attack and damage its own tissues. The tissues that can be damaged in this way include the lining of the intestine, particularly the finger-like villi.This often leads to nutrients from food not being absorbed properly.

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Food and Mood - How food affects your brain

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Sherry L. Pagoto; Bradley M. Appelhans, A Call for an End to the Diet Debates JAMA. 2013;310(7):687-688. doi:10.1001/jama.2013.8601.

Shai I et al (2008) Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. N Engl J Med. ;359(3): 229-41.

SIGN (2010). Management of Obesity. A national clinical guideline. www.sign.ac.uk

Sloth B & Astrup A (2006) Low glycemic index diets and body weight. Int J Obes. 30 Suppl 3:S47-51.

Tsai AG & Wadden TA. (2006). The Evolution of Very-Low-Calorie Diets:An Update and Meta-analysis. Obesity 14 (8): 1283-1293.

Tsai AG & Wadden TA (2005) Systematic review: an evaluation of major commercial weight loss programs in the US. Ann Intern Med.; 142(1):56-66.

Thomas DE et al (2007). Low glycaemic index or low glycaemic load diets for overweight and obesity. Cochrane Database Syst Rev. July 18 (3): CD005105.

Varady KA et al (2009). Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. Am J Clin Nutr; 90(5):1138-1143.

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Wing RR et al (2008) Maintaining large weight losses: The role of behavioral and psychological factors. J Consult Clin Psychol; 76 (6): 1015-1021.

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Tempting though the endless range of 'quick-fix' and 'miracle' options may be, the promises they make for rapid weight loss for minimum effort are often unrealistic and unsustainable. Most fad diets are associated with some degree of nutritional or health risk.

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Diet, behaviour and learning in children

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Giving your child regular meals, and a healthy, well-balanced diet helps their development, mental wellbeing and physical health.

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Checking the nutrition label is a good way to compare products, make healthier choices and eat a balanced diet. This fact sheet aims to help you understand and use the nutrition information presented on the food label…

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Breakfast literally means 'breaking the fast', or starting the day with nutrition and fuel. Breakfast can look different for everyone depending on their routines, daily activities and personal tastes, but making a sensible choice at all meals is important to support health and provide energy for daily activities.
Breakfast: What is it?

Breakfast is the first meal of the day. This is our first opportunity to provide nutrition to our body, which has been fasted overnight. Taking time to fuel our body for the day ahead and listening to internal hunger and fullness queues can be useful to make sure we have energy for the day ahead. This can also help us make more informed food choices during the day, preventing us from becoming 'too hungry'. Making a healthy breakfast choice that suits your lifestyle, and provides quality nutrition can sometimes feel tricky.

Why is breakfast important?

Regular meals and listening to our body: Eating regular meals like breakfast is an important part of allowing our body to recognise signs of hunger and fullness.

Choosing balanced meals: Every meal we eat is an opportunity to provide nourishment and fuel to our body. Breakfast offers an opportunity to fuel and nourish our body and provide important vitamins, minerals and fibre.

Concentration: A morning breakfast meal can provide us with the energy needed to concentrate on the day ahead, whether that is school, work or play.

Breakfast planning

Everyone is different when it comes to dietary choice, routines and lifestyle. Therefore planning a breakfast that suits you, at a time and place is really important

Where: Taking time to enjoy all meals is an important part of looking after our health and wellbeing. Take time to sit and enjoy a breakfast meal away from TV/Screens and other distractions.

When: For some people, mornings can be busy, stressful or they don't feel hungry. Choose a healthy, balanced meal within a few hours of waking if possible

What: A well planned breakfast could contain one of each of the following:

Fibre rich carbohydrate source: Carbohydrate provides us with energy and fuel for the day ahead, as well as being a valuable source of fibre to protect gut health. Choices could include wholegrain bread, low sugar/ high fibre breakfast cereal, porridge oats.

Protein source: Protein is important for growth and repair in the body. Including a protein source with our breakfast can help us feel fuller for longer as well as protect muscles. Choices could include yoghurt, beans, milk, eggs, nuts, seeds.

Fruit and vegetables: These are valuable sources of vitamins, minerals and fibre. Choices could include tomato, mushroom, berries, apple, banana.

Simple balanced breakfast ideas

Remember - breakfast can look different for everyone! Here are some examples of balanced breakfast ideas

Porridge made with berries, nuts and seeds

Boiled/poached/scrambled egg on wholemeal toast with mushrooms/tomato

Natural yoghurt with porridge oats and chopped fruit

Wholemeal Pancakes topped with fruit and yoghurt

Top breakfast tips

Social eating: If possible, try and make breakfast an opportunity to sit down with family or work colleagues.

Choose a time that works for you: Everyone is unique, and will have different preferences. There is no 'right' or 'wrong' time to eat breakfast.

Include some fruit and vegetables: Fruit and vegetables often get forgotten about at breakfast time. This is a great opportunity to add some into our day, and there are lots of delicious options.

Think about a protein source: Protein at breakfast time can help us feel a bit fuller, support muscle maintenance and can be quite easy to include.

Choose high fibre options: Fibre is an important part of cardiovascular and gut health. Choose higher fibre options where possible.

Top traps

Skipping breakfast for weight loss: Skipping breakfast could make us less active during the day, increasing our risk of weight gain.

Juices and smoothies: 150ml of juices or smoothies will count as one of our five-a-day, however more than this provides extra energy without additional nutritional benefits

High-sugar breakfast cereals: Some breakfast cereals can sometimes use fancy packaging, marketing and nutritional claims to make us believe they are a choice which is 'good for us'. However, it's important to be aware that sometimes these products can be heavily processed with lots of added sugar. Always check a product out by looking at the food label, instead of believing marketing claims.

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Breakfast literally means 'breaking the fast', or starting the day with nutrition and fuel. Breakfast can look different for everyone depending on their routines, daily activities and personal tastes, but making a sensible choice at all meals is important to support health and provide energy for daily activities.

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Allergy UK, Supporting People Living With Allergies

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Allergy UK, Supporting People Living With Allergies

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In this section is information about living with an allergy at home, at school, parenting and when eating out and travelling.

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There are many different types of food intolerances which more commonly affect people than a food allergy. It is important to understand that not all reactions to food are because of a food allergy. Common types of food intolerances include reacting to lactose, gluten, food additives and chemicals.

Histamine intolerance

Histamine, tyramine and phenyl ethylamine are vasoactive amines (also known as Biogenic Amines), chemicals which occur naturally in certain foods. Foods high in histamine, which may cause histamine intolerance, include wine and cheese.

Symptoms of a histamine intolerance

Most people tolerate the amounts found in a normal diet. However, some people experience symptoms to even normal levels of vasoactive amines, which may be due to a reduced ability to break them down in their digestive systems. Symptoms of histamine intolerance include:

Headaches

Rashes, flushing

Runny or blocked nose

Diarrhoea, nausea or vomiting

Symptoms may occur 30 minutes or longer after eating and the level of intolerance does vary from person to person.

Treatment of a histamine intolerance

Once food allergy or other causes have been ruled out, the best way to establish if vasoactive amines are causing symptoms of histamine intolerance is to try avoiding them for 2-4 weeks. Symptoms need to be monitored by keeping a food and symptoms diary; then by reintroducing foods gradually, you can see how much can be tolerated and how often.

There are no reliable tests to diagnose Vasoactive Amine sensitivity. True food allergies should be ruled out by an experienced clinician before experimenting with the diet.#

Long COVID and the Low Histamine Diet

The low histamine diet has been suggested as a potential treatment for the management of Long COVID. However, there is limited evidence to support this claim with more research needed, therefore this approach is not currently recommended.

Histamine occurs naturally in many foods and a low histamine diet can potentially be very restrictive, leading to nutritional deficiencies if not supported correctly by a dietitian.

Conclusion

More research is needed to explore the effects of a low histamine diet. The diet is therefore not currently recommended in the management of Long COVID.

Lactose intolerance

This is a common disorder arising from an inability to digest lactose (milk sugar) because of low levels of the enzyme lactase. Lactose is the main sugar in milk and milk products from mammals (e.g. humans, cows, goats). Lactose intolerance is often confused with milk allergy, but it is NOT an allergy.

Symptoms of a lactose intolerance

The symptoms of lactose intolerance are:

Diarrhoea

Bloating

Flatulence (wind)

Abdominal pain or discomfort

Infantile colic

And less commonly, it can cause constipation and nausea.

Treatment of a lactose intolerance

Lactose intolerance is treated by following a low lactose diet. Most children and adults with lactose intolerance can tolerate small amounts of lactose in foods. Lactose may act as a prebiotic - feeding healthy gut bacteria and improving the absorption of minerals such as calcium, so try to include it if you can.

Goat, sheep and other animal milks are not suitable for lactose intolerance, as lactose is the main sugar in all mammalian milks.

Gluten intolerance / Gluten sensitivity

Gluten intolerance is a comparatively newly recognised condition, although there is still a lot of controversy as to whether or not it exists and whether it is caused by gluten or another protein found in wheat. It is unclear if it is an intolerance or whether the immune system is involved and it is also unclear if it is lifelong or whether it is a temporary condition.

Intolerance due to gut fermentation

Many people will experience IBS-type symptoms such as bloating, wind, gurgling and abdominal pain after eating wheat and this can be due to the fermentable carbohydrate known as 'fructans' which are found in wheat, barley and rye. The immune system is not involved and instead the symptoms are caused by bacteria in the large intestine fermenting the poorly absorbed fructans. Patients who suffer with IBS or gut fermentation should be referred to a specialist dietitian who can guide them through the 'Low FODMAP' Diet which removes all
fermentable foods from the diet including the fructans.

Symptoms of a gluten intolerance

Patients commonly report a mixture of symptoms in response to eating wheat which include:

However gluten intolerance is also associated with symptoms outside the gut such as:

Treatment of a gluten intolerance

Presently there are no tests for gluten intolerance and diagnosis is made by excluding coeliac disease and wheat allergy and using wheat elimination to see if symptoms resolve followed by wheat reintroduction to determine if symptoms reappear. Patients should be referred to a specialist dietitian who can guide them through the appropriate dietary regimen.

Unfortunately tests are unhelpful for this type of reaction so diagnosis is made using a combination of symptoms history and a trial of exclusion and reintroduction.

Coeliac disease

Coeliac disease is a condition where your immune system attacks your own tissues when you eat gluten. This damages your small intestine so you are unable to take in nutrients.

Coeliac disease is caused by an adverse reaction to gluten, which is a dietary protein found in 3 types of cereal:

Gluten is found in any food that contains those cereals, including:

pasta

cakes

breakfast cereals

most types of bread

certain types of sauces

some ready meals

In addition, most beers are made from barley.

Symptoms of coeliac disease

Eating foods that contain gluten can trigger a range of gut symptoms, such as:

diarrhoea, which may smell particularly unpleasant

stomach aches

bloating and farting (flatulence)

indigestion

constipation

Coeliac disease can also cause more general symptoms, including:

tiredness (fatigue) as a result of not getting enough nutrients from food (malnutrition)

unintentional weight loss

an itchy rash

problems getting pregnant (infertility)

disorders that affect co-ordination, balance and speech (ataxia)

Children with coeliac disease may not grow at the expected rate and may have delayed puberty.

Treatment for coeliac disease

There's no cure for coeliac disease, but following a gluten-free diet should help control symptoms and prevent the long-term complications of the condition.

Even if you have mild symptoms, changing your diet is still recommended because continuing to eat gluten can lead to serious complications. This may also be the case if tests show that you have some degree of coeliac disease even if you do not have noticeable symptoms.

It's important to ensure that your gluten-free diet is healthy and balanced. An increase in the range of available gluten-free foods in recent years has made it possible to eat both a healthy and varied gluten-free diet.

Specialist advice

A dietitian (specialist in food and nutrition) is a useful resource for those who are concerned over a suspected food intolerance or need dietary advice on food avoidance and replacement. It is important not to unnecessarily exclude several foods as this can result in the diet being restricted and lacking important nutrients. If after taking a dietary history a food or food additive is identified, a dietitian will be able to guide on an elimination and reintroduction diet if this is deemed necessary. To access a dietitian through the NHS speak to your GP.

Elimination diets involve removing the suspected food from the diet for a set time to see if this helps improve any symptoms. Reading food labels is an important part of ensuring that the food is avoided as some foods are not always an obvious ingredient. More information can be found in the reading a food label fact sheet. During an elimination diet, usually 4 weeks is long enough to know whether removing the suspected food from the diet has helped or not. After this time re-introducing the food is recommended to confirm if the food triggers symptoms again and is how a diagnosis of a food intolerance is made.

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You will find information about food intolerance and coeliac disease, including the symptoms of food intolerances and resources to help manage it.

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Having to avoid certain foods in your diet can be difficult. But there are a few simple things you can do to help you manage your food allergies - allowing you to stay safe, continue to participate in fun activities and enjoy your food.
What is the difference between food allergy and food intolerance?

For some people, eating certain foods can lead to an unpleasant and sometimes dangerous physical reaction.

The term used to describe all types of reactions to foods is 'food hypersensitivity'. A 'food allergy' is a reaction involving the immune system (the body's defence against foreign bodies). Those that do not involve the immune system are often called a 'food intolerance'.

It is important to identify and manage foods that trigger any symptoms in an appropriate way.

Food allergy

Proteins within foods can trigger immediate (within two hours) or delayed symptoms (up to several days later).

Immediate food allergy (IgE mediated food allergy)

Immediate reactions to foods occur when your immune system reacts to a normally harmless protein in food, due to the creation of Immunoglobulin E (IgE).

This results in the release of chemicals (e.g. histamine) which trigger allergic symptoms. These symptoms are usually in the skin (itching/swelling), or gut (vomiting, diarrhoea).

Other symptoms can include breathing problems and in rare cases an extreme allergic reaction called anaphylaxis.

Delayed food allergy (non IgE mediated food allergy)

Delayed reactions to foods still involve your immune system, but there is a different type of immune reaction involved. Symptoms typically occur in the gut (vomiting, diarrhoea, constipation) and/or the skin (atopic eczema).

Which foods are involved?

The most common foods to be involved in children are:

1. cow's milk

2. hen's egg

3. peanuts

4. tree nuts e.g. hazelnuts, almonds, walnuts, Brazil nuts, cashew and pistachio nuts

5. wheat

6. soya

7. fish

8. shellfish, especially prawns

9. sesame

In adults, the most common type of food allergy is to raw fruits and raw vegetables. It is known as pollen food syndrome. Fish, shellfish, legumes and seeds are also common causes of allergy in adults.

Food allergy testing

If you think you have a food allergy, you will need specialist input to diagnose your allergy and help you manage it. For more information see the Food Allergy and Intolerance Testing fact sheet.

Food intolerance

There are many different types of 'food intolerance'. Food intolerances do not involve your immune system. Reactions often show a vast range of symptoms, and can be individual to you.

The onset of reactions could be immediate or delayed and the symptoms range in severity. If you think you have a food intolerance, you will need a detailed clinical history by an experienced healthcare professional to diagnose and help you manage these reactions.

Lactose intolerance

This is one of the most common food intolerances. It occurs when you have either too little or no lactase. This is the enzyme which helps to digest lactose, the sugar found in milk and dairy products from all types of animals (such as cow, goat and sheep).

If you are lactose intolerant you should avoid or reduce these foods. Replace them with lactose-free milk and dairy products or fortified plant-based alternatives.

Histamine intolerance

This is a reaction to certain naturally occurring substances in foods called vaso-active amines - such as histamine. Common trigger foods include red wine, strong and blue cheeses, tuna, mackerel, pork products, tomatoes and various other preserved foods.

Salicylate sensitivity

Salicylates are substances, chemically similar to aspirin, found in a wide variety of plant foods. Some fruits, vegetables, nuts, herbs and spices are high in salicylates. Most people can tolerate small amounts of these foods.

Other sensitivities

Some people can have reactions to caffeine or theobromine - found in chocolate.

There are also many reactions to foods with unknown mechanisms such as intolerance to food additives benzoate and sulphite, preservatives and monosodium glutamate.

In all these examples avoidance of foods or reduced intake may improve the symptoms. Often there can be other factors that also need to be considered.

Food labelling

Under UK law, food businesses must inform you if they use any of the 14 allergens as ingredients in the food and drink they provide. The 14 allergens are: celery, cereals containing gluten (such as rye, wheat, barley and oats), crustaceans (such as prawns, crabs and lobsters), eggs, fish, lupin, milk, molluscs (such as mussels and oysters), mustard, peanuts, sesame, soybeans, sulphur dioxide and sulphites and tree nuts (such as almonds, hazelnuts, walnuts, brazil nuts, cashews, pecans, pistachios and macadamia nuts).

Prepacked food - Allergens must be emphasised within the ingredients list of pre-packed food or drink, for example on tins you buy in the supermarket. This could be done by using bold, italic or coloured type.

Non-prepacked (loose) food - Food businesses such as a bakery, butchers or delicatessen, must provide you with allergen information for any loose item you buy that contains any of the 14 allergens.

Foods prepacked for direct sale (PPDS) - These are foods packed and prepared on the same site, such as in a café, sandwich shop, deli or food outlet preparing food in their own kitchen. From 1 October 2021, PPDS food must have a label that displays a full ingredients list. The 14 allergens must be emphasised within it.

Eating out - A restaurant or café must provide you with allergen information in writing. This could be allergen information on their menu or a written notice explaining how you can get this information. Ask a member of staff about the allergen content of a dish you wish to order.

Food delivery & takeaway food - If you are ordering food online or by phone, allergen information must be provided before purchase is completed and when the food is delivered (in writing or verbally). If ordering through a food delivery company you must contact the restaurant directly.

Precautionary allergen labelling - 'May contain' statements are often used on food packaging to state that a food may be contaminated with one of the common allergens. There is no law to say when these statements should be used. This type of labelling is used on many foods, so it is important to discuss the safest approach with your doctor or dietitian.

Top tips

When a food hypersensitivity reaction involves the immune system, it is called a 'food allergy'. If it does not involve the immune system, it is often called a 'food intolerance' or an 'adverse reaction'.

If you have to cut out complete food groups from your diet such as dairy or wheat, try to make sure the foods you replace them with have enough of the nutrients you need.

Look out for, and try, new 'free from' products as this will help add variety and enjoyment to your diet. These are clearly labelled and are common foods made without the standard ingredients.

Develop your cooking skills! Adapt your favourite recipes using suitable alternative ingredients.

Plan ahead. For special occasions or meals out, let your host or chef know your dietary requirements.

Prepare in advance for holidays abroad. This includes emergency medication, translation cards and making your airline and accommodation aware.

Be aware of the ingredients used in cuisines from different countries.

Know your level of food avoidance. Find out if you have to avoid tiny 'trace' amounts of food allergens or if you can have small amounts without triggering a reaction. Be aware of the risk of cross-contamination on surfaces and utensils.

Always carry the emergency medication recommended by your doctor. Make sure your family and friends know what to do in an emergency.

If you are unsure about which foods you can and can't eat and need further dietary advice, ask your doctor to refer you to a dietitian.

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Having to avoid certain foods in your diet can be difficult. But there are a few simple things you can do to help you manage your food allergies - allowing you to stay safe, continue to participate in fun activities and enjoy your food.

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What food allergy is and what allergen information food businesses must provide to you. The precautions you need to take if you or someone you know has an allergy.

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When you plan to eat out or order a takeaway, always check the menu online or call ahead to ask what their policy is on food allergy and intolerance.

Be clear about your allergy or intolerance when making your order and give examples of the foods that give you a reaction.

If you don't feel the person you're speaking to understands your needs, ask for the manager or someone who can help more.

You can ask:

does the food business offer meals that are suitable for you?

if not, are the staff able to make a safe dish for you?

how is the food handled in the kitchen - is there a chance of allergen cross-contamination from cooking equipment or ingredients?

has there been a last-minute recipe change or ingredient substitution?

Be careful if the restaurant serves complex dishes, as allergens can be less obvious or hidden in complicated recipes.

Food businesses must offer you allergen information but are not required to offer you an alternative meal to suit your need.

If you have any doubt about the staff understanding the importance of your dietary needs, do not eat there.

Allergen advice when eating at a restaurant

When you arrive, after calling ahead, speak to your server or the manager. Be clear about your food allergy or intolerance and share your previous conversation with the staff when booking the restaurant.

Check the meal choices are suitable for you or that they can make changes to suit your dietary needs.
Remind them to be careful of cross-contamination or added allergens from glazes, garnishes, sauces, cooking oils, and to handle your meal with care.

If you have any doubt about the staff understanding the importance of your dietary needs, do not eat there.

Allergen advice when ordering a takeaway

Ordering a takeaway meal is considered distance selling. With distance selling allergen information must be made available to you at two stages. First is before the purchase of the food is completed (at the point of sale). The information can be in writing, through a website, catalogue, or menu, or orally by phone. The second time is when the food is delivered.

When ordering for several people, make sure to ask the business to label each meal and container, so that you know which order is safe for you.

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Whether you're eating out, or ordering in, here's our advice on allergy-safe food

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Struggling with an eating disorder? Caring for someone who is? Beat is here to support you.

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Eating Disorder Training for Professionals

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Eating Disorder Training for Professionals

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Training for professionals

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The following resources for healthcare professionals and parents/carers are free to download and share.