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https://www.england.nhs.uk/wp-content/uploads/2022/05/B1572-patient-leaflet-healthy-living-for-people-with-type-2-diabetes.pdf

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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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Torbay and South Devon NHS Foundation Trust

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Nutrition and Dietetics leaflets - Torbay and South Devon NHS Foundation Trust

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Nutrition and Dietetics and related information leaflets.

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British Dietetic Association (BDA) Food Fact Sheets are written by dietitians to help you learn the best ways to eat and drink to keep your body fit and healthy.

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This easy read leaflet, available to support health and care practitioners in conversations with mums, parents and carers, provides information and useful tips on introducing solid foods. The resource also includes a timeline showing what might be happening at different stages between the ages of 6 to 12+ months, as well as information and signs on waiting until the right time to begin complimentary feeding.

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Source(s)

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British Association of Dermatologists, Cancer Research UK, Diabetes UK, the Multiple Sclerosis Society, the National Heart Forum, the National Osteoporosis Society and the Primary Care Dermatology Society. (2010) Consensus Vitamin D position statement [online] Available at: www.bad.org.uk/for-the-public/skin-cancer/vitamin-d/vitamin-d-consensus-2010 [Accessed 30.3.21]

British Society of Gastroenterology (2014) The Management of Adults with Coeliac Disease [online] Available at: www.bsg.org.uk/wp-content/uploads/2019/12/BSG-guidelines-on-the-diagnosis-and-management-of-adult-coeliac-disease.pdf [Accessed 30.3.21]

Buppasiri P, Lumbiganon P, Thinkhamrop J, Ngamjarus C, Laopaiboon M. Calcium supplementation (other than for preventing or treating hypertension) for improving pregnancy and infant outcomes. Cochrane Database of Systematic Reviews 2011, Issue 10. Art. No.: CD007079. DOI: 10.1002/14651858.CD007079.pub2.

Calcium content of products sourced from product manufacturer websites 2021 and McCance and Widdowson (2015) McCance and Widdowson's composition of foods integrated dataset. Available at: www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid [Accessed 30.3.21]

Coeliac UK (2017) Calcium - are you getting enough? [online] Available at: www.coeliac.org.uk/document-library/141-a-guide-to-calcium/ [Accessed 30.3.21]

Department of Health and Social Care (2019). Physical activity guidelines: UK Chief Medical Officers' report. Available at:
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Department of Health (1991) Dietary reference values for food energy and nutrients for the United Kingdom London: HMSO

Dickinson HO, Nicolson D, Cook JV, Campbell F, Beyer FR, Ford GA, Mason J. Calcium supplementation for the management of primary hypertension in adults. Cochrane Database of Systematic Reviews 2006, Issue 2. Art. No.: CD004639. DOI: 10.1002/14651858.CD004639.pub2.

Food Standards Agency (2018). Arsenic in rice. https://www.food.gov.uk/safety-hygiene/arsenic-in-rice?navref=search-global-all-1 [Accessed 30.3.21]

Healthy Start (2011). Healthy Start vitamins and why you need them. [Accessed 30.3.21]

Hofmeyr GJ, Lawrie TA, Atallah ÁN, Duley L. Calcium supplementation during pregnancy for preventing hypertensive disorders and related problems. Cochrane Database of Systematic Reviews 2010, Issue 8. Art. No.: CD001059. DOI: 10.1002/14651858.CD001059.pub3.

Hofmeyr GJ, Lawrie TA, Atallah ÁN, Torloni MR. Calcium supplementation during pregnancy for preventing hypertensive disorders and related problems. Cochrane Database of Systematic Reviews 2018, Issue 10. Art. No.: CD001059. DOI: 10.1002/14651858.CD001059.pub5.
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Homik J, Suarez-Almazor ME, Shea B, Cranney A, Wells GA, Tugwell P. Calcium and vitamin D for corticosteroid-induced osteoporosis. Cochrane Database of Systematic Reviews 1998, Issue 2. Art. No.: CD000952. DOI: 10.1002/14651858.CD000952.

Kuschel CA, Harding JE, Kumaran VS. Calcium and phosphorus supplementation of human milk for preterm infants. Cochrane Database of Systematic Reviews 2001, Issue 4. Art. No.: CD003310. DOI: 10.1002/14651858.CD003310.

Lamb, C. A., Kennedy, N. A., Raine, T., Hendy, P. A., Smith, P. J., Limdi, J. K., Hayee, B., Lomer, M. C. E., Parkes, G. C., Selinger, C., et al. (2019) British Society of Gastroenterology consensus guidelines on the management of inflammatory bowel disease in adults. Gut, 68(Suppl 3), pp. s1-s106. [Accessed 30.3.21]

Law, M.R. and Hackshaw, A.K. A meta-analysis of cigarette smoking, bone mineral density and risk of hip fracture: recognition of a major effect. BMJ 1997;315:841

Li, K., Wang, X. F., Li, D. Y., Chen, Y. C., Zhao, L. J., Liu, X. G., Guo, Y. F., Shen, J., Lin, X., Deng, J., et al. (2018) The good, the bad, and the ugly of calcium supplementation: a review of calcium intake on human health. Clin Interv Aging, 13, pp. 2443-2452.

National Osteoporosis Guideline Group(2017, updated 2019). https://www.sheffield.ac.uk/NOGG/mainrecommendations.html

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North American Menopause Society (2006) Position Statement The role of calcium in peri- and postmenopausal women [online] Available at: www.menopause.org/docs/default-document-library/pscalcium06.pdf?sfvrsn=2 [Accessed 04.11.13]

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Public Health Agency (2020). Vitamin D and You. https://www.publichealth.hscni.net/sites/default/files/2020-04/VitaminD_leaflet%2001%2020.pdf [Accessed 29.3.21]

Reid, I. R. and Bolland, M. J. (2020) Calcium and/or Vitamin D Supplementation for the Prevention of Fragility Fractures: Who Needs It? Nutrients, 12(4).

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Shirreffs, S.M., Watson, P., and Maughan, R.J. Milk as an effective post exercise rehydration drink. British Journal of Nutrition (2007), 98, 173-180.

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Weingarten, MAMA., Zalmanovici Trestioreanu, A. and Yaphe, J. Dietary calcium supplementation for preventing colorectal cancer and adenomatous polyps. Cochrane Database of Systematic Reviews 2008, Issue 1. Art. No.: CD003548. DOI: 10.1002/14651858.CD003548.pub4.

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Weaver CM, Proulx WR, Heaney R. Choices for achieving adequate dietary calcium with a vegetarian diet.Am J Clin Nutr 1999 70 (3) 543S-548S.

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How much calcium do different groups of people need and what foods and drinks are rich in calcium?

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Coeliac UK - the independent charity for people living gluten free. We fund critical research into coeliac disease and fight for better availability of gluten free food.

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This fact sheet explains what cholesterol is and how eating better can help to lower your cholesterol if it is too high.

What is cholesterol?

Cholesterol is a fatty substance found in your blood. It is produced naturally in the liver. We need some cholesterol to stay healthy. It is used to make certain hormones and vitamin D, as well as bile acids, which help digest and absorb dietary fat.

Your blood carries cholesterol around your body on proteins called lipoproteins. There are two main types:

High density lipoproteins (HDL cholesterol) take cholesterol you don't need back to the liver to be broken down and passed out of the body. It's often known as 'good' cholesterol as it removes cholesterol from the blood.

Non-high-density lipoproteins (Non-HDL cholesterol) take cholesterol from the liver to the cells around the body. It's often known as 'bad' cholesterol because when there is too much, it can build up in your arteries. This can cause them to become narrowed or blocked and increase your risk of having a heart attack or stroke.

What causes high cholesterol?

Having high cholesterol is mainly caused by:

eating foods high in saturated fat

not being active enough

smoking

having too much body fat, especially around your middle

It can also run in families. Changing what you eat, being more active, and stopping smoking can help get your cholesterol back to a healthy level.

Lowering your cholesterol with diet

A few small changes to your diet can make a big difference to your cholesterol level.

1. Choose healthier fats

To help lower your cholesterol you don't need to avoid fats altogether. You should cut down on foods high in saturated fat and replace them with food high in unsaturated fat like vegetable oils (olive, rapeseed and sunflower oil), nuts, seeds, avocado and oily fish (see Table 1).
Table 1: main food sources of dietary fats

Saturated fat Unsaturated fat

Full-fat dairy products

Fatty meat and meat products such as pasties, sausages and pies

Biscuits, cakes and pastries

Butter, cream, ghee and lard

Coconut and palm oils
Polyunsaturated fat Monounsaturated fat

Oily fish

Sunflower, soya, corn or safflower oils and spreads

Flax, pumpkin and sesame seeds

Walnuts

Olive and rapeseed oil

Avocado

Nuts such as almonds, cashews, and hazelnuts

Swap saturated fats for unsaturated fats. Try these smart swaps to help cut back on saturated fat.
Table 2

Eat less

Smart swap

Creamy or cheesy sauces

Tomato or vegetable-based sauces

Fatty meat products such as sausages, burgers, pate, salami, meat pies and pasties

Lean cuts of meat and mince

Chicken and turkey with the skin removed

Fish especially oily fish such as mackerel, sardines, salmon

Vegetarian options like lentils, chickpeas, soya

Crisps and chocolate

Fresh or dried fruit or a handful of unsalted nuts and seeds

Full-fat milk, cheese, cream and yoghurt

Lower fat dairy foods such as 1% milk, reduced fat cheddar, low-fat yoghurt

Lard, dripping, ghee, butter and coconut oil

Vegetable oils - such as olive, sunflower, soya or rapeseed oil and their spreads

2. Look at food labels

Compare labels and choose foods with green or amber labels for 'saturates'. Foods are high (red) in saturated fat if they contain more than 5g of saturates per 100g. Foods containing 1.5g or less per 100g are low (green) in saturated fat. Some healthy foods that are high in fat like oily fish, nuts and oils, may be red for saturated fat. This is okay, as they contain more of the healthy unsaturated fat.

3. Eat more high fibre foods

Eating plenty of fibre helps lower your risk of heart disease and some high fibre foods can help lower your cholesterol. To make sure you get enough fibre:

Aim for five portions of fruit and vegetables a day

Switch to wholegrain varieties of bread, cereals, pasta and rice

Choose other high fibre foods such as pulses (lentils, beans, chickpeas), oats, unsalted nuts and seeds

What about plant stanols or sterols products?

If you have high cholesterol, using foods with added plant stanols and sterols has been shown to help to lower cholesterol levels. You need to eat 1.5-3g of plant stanols or sterols, in combination with a healthy diet, to see a reduction in cholesterol.

You can get this from fortified foods such as mini drinks, spreads, milk and yoghurts from both branded and supermarket own label products. If you decide to use these products, follow guidelines on the packet to get the right amount. However, they are not a substitute for healthy diet nor a replacement for cholesterol lowering medication. And if you don't have high cholesterol, these products are not recommended. Find out more in our Stanols and Sterols fact sheet.

Dietary cholesterol - don't get confused!

Some foods naturally contain dietary cholesterol, but don't make a big difference to the cholesterol in your blood. These are foods like eggs, some shellfish such as prawns and crab and offal such as liver, liver pate and kidney. They are low in saturated fat and so are fine to eat as part of a healthy diet. Only cut down on these foods if your doctor or a dietitian has advised you to. To lower cholesterol, it's more important to cut down on the amount of saturated fat you eat.

Top tips

Cholesterol is a fatty substance found in your blood. There are two main types: HDL- cholesterol or 'good' cholesterol and non-HDL cholesterol or 'bad' cholesterol.

Too much non-HDL cholesterol can cause your arteries to become blocked. This increases your risk of having a heart attack or stroke.

A healthy balanced diet, being physically active, stopping smoking and keeping a healthy weight and shape can all help to lower your cholesterol.

Replace foods containing saturated fats with those that contain polyunsaturated and monounsaturated fats. You can do this by choosing healthy fats such as olive or rapeseed oil, nuts, seeds, fish and avocado.

Increase your fibre intake by choosing vegetables, fruits, wholegrains, pulses, nuts and seeds every day.

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This fact sheet explains what cholesterol is and how eating better can help to lower your cholesterol if it is too high.

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https://www.nenc-healthiertogether.nhs.uk/application/files/5416/5460/9668/imapmilkladder_PDF.pdf

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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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Source(s)

Appleton KM, Rogers PJ, Ness AR (2010) Updated systematic review and meta-analysis of the effects of n-3 long-chain polyunsaturated fatty acids on depressed mood. American Journal of Clinical Nutrition. 91(3):757-70.

Anon. [Public title] (2010) In older adults (60+ years) at risk for depression, can sertraline and/or omega-3 fatty acids compared with a placebo, reduce or prevent depressive symptoms, incidence of new cases of depression and/or cognitive decline. WHO.. [Ongoing trial ACTRN12610000032055]

Basoglu C, Ates MA, Algul A, Ipcioglu OM, Gecici O, Yilmaz O (2009) Adjuvant folate with escitalopram treatment and homocystein, folate, vitamin B-12 levels in patients with major depressive disorder. Klinik Psikofarmakoloji Bulteni. 19:135-142. [In Turkish]

Fat food for a bad mood. Could we treat and prevent depression in Type 2 diabetes by means of omega-3 polyunsaturated fatty acids? A review of the evidence.Diabet Med. 22(11):1465-75.

Kraguljac NV, Montori VM, Pavuluri M, Chai HS, Wilson BS, Unal SS (2009) Efficacy of omega3 Fatty acids in mood disorders - a systematic review and meta analysis. Psychopharmacology Bulletin. 42(3):39-54. Searches up to 2008, trials in mood disorders, 21 located, 13 of these eligible for meta-analysis. Conclusions: The available evidence suggests that omega-3 fatty acids are a potential treatment of depressive disorders, but not mania. The unexplained between-study inconsistency and imprecision of the pooled estimates mitigate this suggestion.

Lesperance F, Frasure-Smith N, St-Andre E, Turecki G, Lesperance P, Wisniewski SR (2010). The efficacy of omega-3 supplementation for major depression: a randomized controlled trial. J Clin Psychiatry

Lin PY, Huang SY, Su KP( 2010) A meta-analytic review of polyunsaturated fatty acid compositions in patients with depression. Biological Psychiatry. (68(2):140-7. Meta-analysis of 14 trials. Conclusion: The results showed lower levels of EPA, DHA, and total n-3 polyunsaturated fatty acids in patients with depression, thus implying that n-3 polyunsaturated fatty acids play a role in the pathogenesis of depression.

Martins JG. (2009) EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: evidence from a metaanalysis of randomized controlled trials. Journal of the American College of Nutrition. 28(5):525-42.

Murakami K, Sasaki S. (2010) Dietary intake and depressive symptoms: a systematic review of observational studies. Molecular Nutrition & Food Research 54(4):471-88 Search of PubMed for observational studies only

Nguyen PH, Grajeda R, Melgar P, Marcinkevage J, DiGirolamo AM, Flores R (2009) Micronutrient supplementation may reduce symptoms of depression in Guatemalan women. Arch Latinoam Nutr Sep;59(3):278-86.

Papakostas GI, Mischoulon D, Shyu I, Alpert JE, Fava M. S-Adenosyl Methionine (SAMe) Augmentation of Serotonin Reuptake Inhibitors for Antidepressant Non-responders With Major Depressive Disorder: A Double-Blind, Randomized Clinical Trial. Am J Psychiatry 2010, 167(8):942-8.

Richardson A, Burton J, Sewell R, Spreckelsen T, MontgomeryP (2012) Docosahexaenoic Acid for Reading, Cognition and Behaviour in Children Aged 7-9 Years: A Randomized, Controlled Trial (The DOLAB Study) PLoS One. Peer-reviewed on-line medical journal- trial from Oxford University

Rocha Araujo DM, Vilarim MM, Nardi A (2010) What is the effectiveness of the use of polyunsaturated fatty acid omega-3 in the treatment of depression? Expert Review of Neurotherapeutics., 10(7):1117-29. 19 studies identified (four double-blind randomized studies, four cohort, two cross-sectional and nine case-control studies). Findings: 13 showed a significant positive association between omega-3 and depression, while six studies did not show a relationship between the referred variables.

Rondanelli M, Giacosa A, Opizzi A, Pelucchi C, La VC, Montorfano G, et al. Effect of omega-3 fatty acids supplementation on depressive symptoms and on health-related quality of life in the treatment of elderly women with depression: a double-blind, placebo-controlled, randomized clinical trial. J Am Coll Nutr 2010 Feb;29(1):55-64.

Mokhber N, Namjoo M, Tara F, Boskabadi H, Rayman MP, Ghayour-Mobarhan M (2010) Effect of supplementation with selenium on postpartum depression: a randomized doubleblind placebo-controlled trial. J Matern Fetal Neonatal Med 24(1):104-8. Epub

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Source(s) Appleton KM, Rogers PJ, Ness AR (2010) Updated systematic review and meta-analysis of the effects of n-3 long-chain polyunsaturated fatty acids on depressed mood. American Journal of Clinical Nutrition. 91(3):757-70. Anon. [Public title] (2010) In older adults (60+ years) at risk for depression, can sertraline and/or omega-3 fatty acids compared with a placebo, reduce or prevent depressive symptoms, incidence of new cases of depression and/or cognitive decline.

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Adaptable Resources - benefits of physical activity for mental wellbeing

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Digital resources to promote the benefits of physical activity for mental wellbeing.

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Good diabetes control will help you lead a full and active life and prevent other health complications.

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Diabetes is a condition where the amount of glucose (sugar) in your blood is too high because your body cannot use it properly.

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Ready-to-use A3 posters for the Better Health Start for Life 'If They Could Tell You...' campaign, focusing on introducing solid foods.

Downloads contains print-ready PDFs (versions with crops and bleeds, and without), in multiple creatives.

Key message

"If they could tell you, they'd say wait until around 6 months to start solids."

Usage rights

All resources can be used indefinitely in non-paid print, PR, social media and digital use only. Not for paid media use.

Resource details

Topics: Early years, Maternity

Target audience: Healthcare professionals, Parents and children, Parents-to-be

Where to use: Print advertising

Published: 3 April 2024

Last updated: 3 April 2024

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Ready-to-use A3 posters for the Better Health Start for Life 'If They Could Tell You...' campaign, focusing on introducing solid foods. Downloads contains print-ready PDFs (versions with crops and bleeds, and without), in multiple creatives. "If they could tell you, they'd say wait until around 6 months to start solids."

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The Eatwell Guide is a policy tool used to define government recommendations on eating healthily and achieving a balanced diet.

Documents

Details

The UK's national food guide has been updated in light of recent recommendations made by the Scientific Advisory Committee on Nutrition ( SACN) in their report on Carbohydrates and Health published in July 2015.

The Eatwell Guide has replaced the eatwell plate and continues to define the government's advice on a healthy balanced diet. The Eatwell Guide is a visual representation of how different foods and drinks can contribute towards a healthy balanced diet.

The Eatwell Guide is based on the 5 food groups and shows how much of what you eat should come from each food group.

Public Health England encourages organisations and individuals to use the Eatwell Guide to make sure everyone receives consistent messages about the balance of foods in a healthy diet. This publication provides guidance on using the Eatwell Guide in promotional materials.

The Carbon Trust sustainability assessment indicated that the Eatwell Guide shows an appreciably lower environmental impact than the current UK diet.

Thank you for your feedback

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The Eatwell Guide is a policy tool used to define government recommendations on eating healthily and achieving a balanced diet.

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Healthy eating is important and doesn't need to be expensive. This Food Fact Sheet will give you some ideas to help you to eat well and keep costs down.
Top tips to save money when shopping

Follow these tips when you go shopping to help you spend less:

1. Make a meal plan, particularly for your main meals.

2. Write a shopping list and check what food you already have at home to avoid buying things you don't need.

3. Select a time to shop in the week when you are not in a rush.

4. If you can, avoid shopping on an empty stomach as it may affect what and how much you buy. Consider shopping after you have eaten.

5. Be aware that special offers are not always the cheapest option (See 'How to read a label').

6. Ask a member of staff at your supermarket for fresh food reduction times and try to shop then for reduced priced items. Avoid purchasing more than you need or can store. Use within the specified date or freeze for later.

7. Value brands often taste just as good for a lower price.

8. Local food markets offer locally-sourced foods which are usually good value for money.

9. Cheaper products are not always at eye level or positioned obviously. Check out all the shelves (including top and bottom).

10. Larger supermarkets offer a better range of produce, often at a cheaper cost, so do your main shop there if you can.

5-a-day on a budget

This section shows you how to achieve five portions of fruit and vegetables a day on a budget:

Select seasonal fruits and vegetables as they are widely available and less expensive, for example strawberries in summer and parsnips in winter. Find out more here

Consider loose produce, for example loose apples are often cheaper than the packaged variety (See 'How to read a label')

Some supermarkets sell 'wonky' fruit and vegetables which are just as nutritious but vary in shape and size - so cost less

Tinned fruits and vegetables are cheap and quick options to add to meals. For example, a portion of baked beans is one of your 5-a-day and a source of protein. For a healthier choice choose fruit canned in natural juice rather than syrup and vegetables canned in water without added salt

Frozen fruits and vegetables can be good value and highly nutritious as the nutrients are sealed in during the freezing process. They are also pre-prepared which makes cooking quicker and easier. Try adding some to your meals, for example, add berries to your porridge or peas to your rice

A small, cupped handful (30g) of dried fruit is a portion and can be added to your cereal or salad, for example raisins or apricots

Visit a local allotment or community garden as they may have cheap fruits and vegetables for sale

How to read a label

When deciding which product to buy, use the unit pricing to check the price of a food for a specific unit of weight (or volume). It helps you select between products when the product size is different, or if one product is on a 'special offer'. Unit pricing can help you get better value for money, but remember to still only purchase what you need to avoid wasting your food and your money.

Cooking tips and reducing food waste

Cooking from scratch can be cheap, fun and builds your confidence! Follow these tips below:

Make your favourite takeaway food at home, for example curry and rice or stir fry with noodles

Make homemade soups from leftover vegetables

Leave fruit and vegetable skins on wherever possible and suitable. If peeling is required, some peelings can be added to recipes like soups or stews

Reduce your meat portions and consider having a meat free meal or day at least once per week. Replace protein sources with alternatives, for example, add chickpeas to curry or baked beans to shepherd's pie

Good value protein sources include: baked beans, tinned mixed beans, tinned chickpeas, lentils, some meat substitutes, milk, yoghurt, hummus, hens' eggs, frozen chicken thighs, budget cuts of meat, tinned fish (especially sardines and mackerel) or frozen fish

Prepare a homemade packed lunch, for example leftovers from the night before or a sandwich

Have a stock of herbs and spices to add flavour to meals or side dishes. Mixed herbs are good to add to most savoury dishes

Freeze excess food, such as bread and other perishables. Most foods can be frozen, so look at the packaging for guidance

Consider bulk or batch cooking meals if you can (make a large amount and split into portions). Freeze or refrigerate leftovers for convenience and to save money

Budget meal ideas

These budget meal ideas are low cost and meet healthy eating guidelines.

Value cereals, milk and a portion of dried fruit

Porridge oats soaked overnight with yoghurt and frozen berries

Hot porridge topped with dried fruit

Eggs, baked beans or nut butter on brown toast

Cheese and vegetable omelette

Egg or cheese spread or cheese and cucumber sandwiches

Homemade or tinned soup with brown bread

Tinned fish on toast or in a sandwich served with salad

Jacket potato with baked beans, cheese, cottage cheese or tinned fish with salad

Evening meal

Veggie burger with homemade potato wedges and frozen peas

Cottage pie served with peas and carrots

Chicken and vegetable stew with Jollof rice or couscous

Tuna and sweetcorn pasta bake

Vegetable curry and rice

Rice and peas with mackerel in tomato sauce

Tinned or seasonal fruit served with yoghurt

Homemade apple crumble and custard

Rice pudding with jam

Malt loaf with low fat spread

Carrot, cucumber or celery sticks with hummus

Cheese and crackers

Boiled egg

Sliced apple with peanut butter

Microwave popcorn

Top tips

Make a meal plan and plan your shopping trips

Look for cheap and convenient ways to get your 5-a-day

Read the label to make sure you are getting the best value for money

Use food 'waste' such as peel to flavour soups and stews

'Batch cook' where possible

If you are having difficulty eating healthily on a budget, ask your GP, speak with a dietitian, or contact the support organisations in the Useful Resources section

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Healthy eating is important and doesn't need to be expensive. This Food Fact Sheet will give you some ideas to help you to eat well and keep costs down. Follow these tips when you go shopping to help you spend less: Make a meal plan, particularly for your main meals.

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https://www.gloshospitals.nhs.uk/our-services/services-we-offer/nutrition-dietetics/paediatric-dietitian-resources/

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Gloucestershire Hospitals NHS Foundation Trust

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The paediatric dietetic team has put together a list of useful links and resources for you to have a look at whilst you wait for your appointment.

Cow's milk allergy

This information is for infants who have been diagnosed with a non IgE mediated allergy and have been referred to the cow's milk protein weaning group.
Cow's milk allergy: information for babies and children Cow's milk allergy: how to wean your baby
Re-introducing cow's milk

If your child has been diagnosed with a cow's milk allergy, you may have been advised by a healthcare professional to trial a re-introduction.

Selective eaters

Food refusal or selective eating is not uncommon in infants and children, but prolonged periods can be worrying. If you have already been referred to a paediatric dietitian or are waiting for an initial appointment, these resources can help offer information and reassurance.
Why toddlers refuse food Fussy eating Extreme food refusal
Food fortification

If your child is not growing or gaining weight, food fortification is used to boost the nutrition and energy in meals and drinks without increasing the volume that needs to be eaten.

We have lots of tips which can fortify the foods your child already enjoys and some ideas for nutritious drinks or snacks.

This advice can be safely followed at home. However, if weight gain remains a problem, your child should be assessed by a paediatric dietitian to explore other ways to help.

Carbohydrate counting (type 1 diabetes)

Carbohydrates are found in many foods, and this video will help you identify where we find them and the skills and resources we use to count how much carbohydrate the food contains so you can give the correct amount of insulin.

Your guide to carbohydrate counting and eating well with diabetes

Eating well and exercise with diabetes

There is no special or different diet for diabetes. We promote a healthy, regular diet which is based on the eat well plate.

A healthy lifestyle is important for good diabetes control and exercise plays a big part in this. If you don't feel confident managing your child's food or exercise with diabetes, contact our dietitians.

You can find more information and resources about looking after a child with diabetes on the Diabetes UK website.

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The paediatric dietetic team has put together a list of useful links and resources for you to have a look at whilst you wait for your appointment. Cow's milk allergy This information is for infants who have been diagnosed with a non IgE mediated allergy and have been referred to the cow's milk protein weaning group.

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Fats are an important part of the diet; they provide the body with energy and with some important vitamins (for example, vitamins A and D). They also provide essential fats, which the body is unable to make for itself. However, eating too much fat, or the wrong balance of fats can be unhealthy. This Food Fact Sheet will describe the different types of fats and their effects in the body.
Fats are important in the diet

They provide energy

Fats provide nine calories per gram (kcal/g). They are an energy dense nutrient and compared to other nutrients they are higher in energy (called calories), e.g. protein and carbohydrate provide four kcal/g.

They carry fat soluble vitamins

Fats carry fat soluble vitamins (vitamins A, D, E and K) and help the body to use them.

They provide essential fatty acids

The body cannot make essential fatty acids and needs a supply from the diet.

Types of fatty acids

There are two main groups of fats - saturated fats and unsaturated fats. Unsaturated fats can be either polyunsaturated or monounsaturated fats. Whilst most fats contain a mixture of these, the dominant type is considered to be the type to characterise the fat. For instance, more than half the fat in butter is saturated, and one quarter monounsaturated, so we describe butter as a saturated fat.

Saturated fats are mainly found in animal products such as fatty meats and meat products, butter, ghee and lard, and dairy products including cheese and cream. Products that contain these fats such as cakes, pastries and biscuits are also sources of saturates.

Some vegetable fats such as cocoa butter, palm oil and coconut oil also contain saturated fats. In general, saturated fats are considered to be less healthy because they can raise blood cholesterol levels and increase the risk of heart disease.

Unsaturated fats are found generally in plant foods such as seeds, nuts, olives and avocados. They can be either polyunsaturated, (e.g. sunflower, soya, corn, and sesame oils) or monounsaturated (e.g. olive and rapeseed oils). There is good evidence to suggest that swapping saturated fats for unsaturated fats can help to lower cholesterol. Unsaturated fats are not associated with raising blood cholesterol, and some may help lower some cholesterol types.

Omega-3 fats are a type of polyunsaturated fat, and are often called 'essential' fatty acids as the body cannot mae enough. The best sources are oily fish such as salmon, mackerel, herring, sardines, and pilchards. Other sources include nuts and seeds e.g. walnuts and pumpkin seeds; vegetable oils e.g. rapeseed and linseed; soya and soya products e.g. beans, milk and tofu; and green leafy vegetables as well as enriched foods including some eggs, milk and yoghurts.

ALA (alpha linoleic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the main long-chain omega 3 fatty acids. European experts have agreed that ALA, found in plant oils such as rape, linseed and walnut, can help maintain normal cholesterol levels in the body. EPA and DHA, commonly found in fish oils, are involved in the normal function of the heart, and DHA is involved in the healthy development of the brain and eyes in unborn children and in breastfed infants.

Trans fats are naturally present at low levels in some dairy foods and meats, but are also found in processed & hardened vegetable oils. They can be found in 'partially hydrogenated vegetable fats/oil' but many manufacturers now avoid using hydrogenated fats or have reduced the amount of trans fats in their products to very low levels.

Fats and health

We need some fat in our diet - both quantity and quality are important. Around a third of our energy should come from fat, the majority of which should be unsaturated. Typically, many of us meet the recommendation for total fat intake, but intakes of saturated fats remain too high.

High intakes of saturated fat are associated with higher blood cholesterol levels. Reducing intakes of saturated fat and replacing with unsaturated fats may help to maintain normal blood cholesterol levels. Many people do not have enough omega-3 fatty acids, and should try to eat more foods that contain these fats, particularly oily fish.

How much?

Daily reference intakes (adult 19-64)

Total fat - 70g
Saturates - 20g

(These figures are based on a typical adult female)

High intakes of fat are associated with weight gain, which can increase the likelihood of developing problems like Type 2 diabetes, joint problems, and some cancers. Too much saturated fat is associated with higher blood cholesterol levels, which may increase the risk of heart problems.

Look at the label

All packaged food products have to provide nutrition information on the label. The Nutrition Panel on the back or side of food packs can be used to tell us the amount of fat and saturates in 100g of a food and per portion, some labels also tell you the amount of mono and/or polyunsaturated fat present.

Most products summarise the key nutrition information on the front of packs too, and on some products this is colour coded to help us judge whether the amount of fat in a food is a lot or not. Nutrition information helps us review a specific product, or compare two or more products to help our choice.

Traffic light labelling for fat and saturates for 100g of food

Red shows that the fat levels are higher in a product. It does not mean that we shouldn't eat it, but we should keep an eye on how much and how often. Green means the food is low in that nutrient. Our diet is likely to be made up of a variety of foods with different colour codes, but we should aim to eat more food with green and amber colour codes than red.

Some foods have additional information on packs such as claims to be 'low in fat' or 'low in saturated fat'. There are specific criteria which must be met to make these claims.

'low in fat' - 3g of fat or less per 100g, or 1.5g of fat per 100ml for liquids (1.8g of fat per 100ml for semiskimmed milk).

'fat-free' - 0.5g of fat or less per 100g or 100ml.

'low in saturated fat' - 1.5g of saturates or less per 100g or 0.75g per 100ml for liquids.

'saturated fat-free' - 0.1g of saturates per 100g or 100ml.

Summary

Fats occur naturally and in many processed foods. Fats can affect your health depending on how much and which type you eat. The amount of fats we eat is important and should be around a third of our daily energy. The type of fat is key too, in simple terms we should reduce our intakes of saturated fats and replace with unsaturated fats including omega-3 fats. Reading food labels will help you to make healthier choices and to get the balance of fats right in your diet.

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Fats are an important part of the diet; they provide the body with energy and with some important vitamins (for example, vitamins A and D). They also provide essential fats, which the body is unable to make for itself. However, eating too much fat, or the wrong balance of fats can be unhealthy.

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Fibre is essential for your gut to work normally. It increases good bacteria which supports your immunity against inflammatory disorders and allergies.

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70% of your body is made up of water, therefore it is essential you drink enough to keep your body in working order. Water makes up your blood, it keeps your heart pumping, and your brain working. It is also essential in allowing us to keep a comfortable body temperature through sweating, and helps us remove waste through our pee.
What happens if I don't drink enough?

Keeping hydrated by drinking enough is vital for good health. If you become dehydrated it can start to cause a lack of concentration, headaches, tiredness, dizziness, lightheadedness and confusion. If you are dehydrated for a long time it can start affecting your kidney function, which will then affect your bodies ability to remove waste products. This can cause you to experience problems like kidney stones, urinary tract infections, and chronic renal disease.

How do I know if I'm drinking enough?

It is important for you to listen to your body. If you feel thirsty it is important to have a drink, as this is your body's way of telling you that you need fluid. Taking note of the colour of your pee is also a good way to check how hydrated you are. Children and older adults often don't feel thirst so checking pee colour can be an easy way for everyone to find out if their water needs are being met or not.

Our pee should be pale straw colour or clear. If our pee is dark yellow or orange we need to drink more. If our pee is dark orange or brown, we are severely dehydrated and drinking plenty of fluid is essential to restore our dehydration.

How much do I need to drink?

Everyone will need different amounts of fluid. This is why checking your pee is so important, as this is a way of monitoring your hydration so you can personalise your fluid needs as you need to. Lots of things affect how much fluid we need, including the weather and temperature, how much exercise you do and how much you naturally sweat. The hotter the temperature, the more exercise you do and the more you sweat, the more you need to drink.

Typically, the average adult needs between 1.5 to two litres of fluid a day. This is the equivalent to around 6-8 mugs of fluid. The following table provides more detail on fluid requirements for different people and age ranges
Recommended adequate intakes of water from drinks
Common household measures include:

1 medium size glass ≈ 200 ml
1 can of fizzy drink ≈ 330 ml
1 mug ≈ 250 ml
1 cup ≈ 200 ml

What type of drinks should I have?

Drinking water is the easiest way to get enough fluid. Tap water is safe to drink in the UK, so getting access to water is cheap and easy. You can add sugar free squash to flavour, or add slices of fruit to make it more interesting.

If you like fizzy drinks you can buy sparkling water from the shops and add sugar free squash too to make a refreshing drink. Sugar free fizzy drinks do count towards your fluid, though these, like full sugar fizzy drinks, can affect our teeth if we drink them in large quantities.

Fruit juice also makes a nutritious drink. Fruit juice contains vitamins, minerals and fibre. Having one 200ml glass a day will count towards one of your 5-a-day. Fruit juice is also high in sugar, therefore be mindful of this dependant on your health goals.

Milk (cold or warm) counts as fluid too and drinking milk can be a good way of introducing more calcium to your diet. Depending on your health goals consider what type of milk you choose. If you are wanting to gain weight choose full fat milk (blue top), and if you are wanting to manage your weight choose skimmed-milk (red top).

Tea and coffee can be another good way of staying well hydrated. However, if you drink a lot of tea and coffee you should be aware of the amount of caffeine you are consuming. This is particularly important for pregnant women.

Alcohol does not count towards your daily fluid needs. It may make you pee more than usual, so if you choose to drink alcohol it's a good idea to alternate with water or sugar free fizzy drinks. We would encourage you to be mindful of guidelines for drinking alcohol. Read our Food Fact Sheet on Alcohol Facts to find out more.

Children

Children don't recognise thirst like adults do. Also younger children can't ask for a drink or say they are thirsty, so children are particularly at risk of dehydration.

Having enough fluid at school and toilet breaks can also be a problem. It is important that children drink frequently throughout the day. Sending your child to school with a water bottle can be a good way to encourage them to drink more. There is some evidence that children who drink extra water perform better in attention and memory tests.

Older adults

Older adults are at risk of dehydration and may have difficulties accessing drinks. Fear of incontinence may also mean that some older adults reduce their fluid intake.

Regular drinks should be encouraged; tea and coffee are a good way of getting older adults to drink. Older adults who are dehydrated are at particular risk of urine infections and falls, therefore should monitor how much they drink in hot weather.

Sport

It is important that water lost through sweat when exercising is replaced to maintain performance and health. Some athletes may find isotonic drinks useful. To find out more about fluid, nutrition and sport read our Food Fact Sheet on Sport and Exercise.

Summary

Having regular drinks throughout the day will help you stay well hydrated especially when it is hot or you are exercising. Keep an eye on the colour of your pee; if it dark you need to drink more. Children and older adults are more at risk to dehydration and may need to be encouraged to drink more.

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70% of your body is made up of water, therefore it is essential you drink enough to keep your body in working order. Water makes up your blood, it keeps your heart pumping, and your brain working. It is also essential in allowing us to keep a comfortable body temperature through sweating, and helps us remove waste through our pee.

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Use these web banners to raise awareness of the Better Health Food Scanner App campaign.

The ZIP files on this page include ready-to-use versions plus customisable versions for partners to add their logo (Adobe InDesign or IDD files).

These are available in the following formats:

Key message

"Find healthier swaps with Food Scanner"

Call to action

"Download the free NHS Food Scanner app and scan, swipe and swap healthier choices for your family"

Resource details

Topics: Childhood health, Eating well, Early years

Target audience: Parents and children, Students and teachers

Where to use: Digital assets and ads

Published: 2 March 2022

Last updated: 2 March 2022

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Download these ready-to-use web banners to raise awareness of the Food Scanner App campaign, which include customisable digital leaderboards.

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https://www.bhf.org.uk/-/media/files/information-and-support/publications/healthy-eating-and-drinking/eatbetter_online_140324.pdf?rev=1df5ac7256f24e66a0e90c1eea2eed6f

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This toolkit contains 10 different activities to help you support families to make positive changes to their diet, with a particular focus on making healthier swaps.

Activities are easy to run with children aged 4 to 11 - with some suitable for children as young as 2 - requiring minimal preparation and no expert knowledge.

It is perfect for use in a range of settings with children and young families, such as children's centres, libraries, leisure centres, breakfast and after-school clubs, and other similar locations.

Make sure you also download and watch the Food Scanner App demo animation to find out more, as well as downloading the Food Scanner app itself to see how it works and test out the new swaps and augmented reality (AR) features. It is available on iOS and Android.

Resource details

Topics: Childhood health, Eating well, Schools, Early years

Target audience: Parents and children, Students and teachers

Where to use: Campaign toolkit, Comms toolkit

Published: 2 March 2022

Last updated: 2 March 2022

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Toolkit of 10 activities to engage families and support them in making healthier choices.

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We all have good days and bad days; we all have foods we like more, or like less. But is there a connection between feeling fine and the foods we have eaten? Do some foods make us feel grumpy? Is it possible to plan a diet for a good mood?
Vitamins and minerals

When you don't eat enough nutrient-rich foods, your body may lack vital vitamins and minerals, which may affect your energy, mood and brain function. The table below shows how not getting enough of some vitamins/minerals can affect your mood, and what you can eat to replenish your body.

You should aim to get your vitamins and minerals from eating a healthy, balanced diet with plenty of fruit and vegetables.

In certain circumstances or for certain people, supplements may be beneficial e.g. folic acid for all women planning pregnancy; iron supplements for people diagnosed with anaemia; vitamin B12 for vegans and older adults, and vitamin D for everyone in winter months, and all pregnant and breastfeeding women, older adults, and people with dark skin.

Carbohydrate = Glucose = Brain Power

To be able to concentrate and focus your brain needs enough energy, which comes from blood glucose. In fact, the brain uses 20 per cent of all the energy your body needs.

Glucose is also vital to fuel muscles and maintain body temperature. The glucose in our blood comes from the carbohydrates we eat - including fruit, vegetables, cereals, bread, rice, potatoes, sugars and lactose in milk.

Eating breakfast and regular meals containing some carbohydrate helps you have enough glucose in your blood.

Healthier sources of carbohydrates include wholegrains, vegetables, fruits, legumes and lower fat dairy foods. These are important sources of other nutrients as well, such as calcium and B vitamins.

Not having enough glucose in your blood (hypoglycaemia) can make you feel weak, tired and 'fuzzy minded'. This may happen when you don't eat enough carbohydrate-containing food, and is a particular risk if you have diabetes or do extreme exercise or manual labour. It can also happen if you follow a very restrictive diet or have irregular eating patterns.

Although glucose ensures good concentration and focus, once your blood glucose is within the normal range, you cannot further boost your brain power or concentration by increasing your glucose levels. If you are eating some carbohydrate foods, additional sugary 'energy' drinks are not needed and not helpful.

Comfort eating

There is a messenger chemical in the brain called serotonin, which improves mood and how we feel. Serotonin is made with a part of protein from the diet (tryptophan), and eating carbohydrate-rich foods may help more of this get into your brain.

This suggestion has been used to explain 'carbohydrate craving' - eating sweet, comfort foods to boost mood. There is not enough research to show that eating lots of protein foods containing tryptophan or eating a lot of carbohydrates can really support mood improvement in humans. But it may be that not eating enough carbohydrate (for example through a high protein/high fat diet) leads to low moods.

You also may have heard the idea that eating chocolate can make you feel happier, and there are observations that people feeling down are more likely to eat chocolate. This is probably because chocolate is a well-known reward and comfort food, rather than due to any potent physiological effects particular to cocoa.

Caffeine and the 'drug-effect'

Caffeine, found in coffee, cola and energy drinks, is often called a drug: it acts as a stimulant and can increase feelings of alertness, and counter the effects of fatigue. However it may be that some of the effects of caffeine actually 'normalise' the lower levels of alertness felt by regular users who have not consumed enough caffeine that day.

Too much caffeine, particularly in people who are not used to it, may cause the adverse effects of irritability and headache. Such symptoms also occur with caffeine withdrawal in people used to lots of caffeine on a regular basis.

Vitamins and minerals - effect on mood and what foods can help

Iron

Not getting enough iron results in low levels of oxygen carrying haemoglobin in the blood, resulting in the condition anaemia.

Feeling weak, tired and lethargic all the time.

The risk of anaemia is reduced by eating enough iron, particularly from red meat, poultry and fish, beans and pulses, fortified cereals. Avoid drinking tea with meals.

Thiamin B1, Niacin B3 or Cobalamin B12 (all B vitamins)

Tiredness and feeling depressed or irritable.

Fortified foods including wholegrain cereals, animal protein foods such as meat, fish, eggs and dairy.

Increased chance of feeling depressed, particularly important in older people.

Folate is found in liver, green vegetables, oranges and other citrus fruits, beans and fortified foods such as yeast extract (marmite) and fortified breakfast cereals.

May increase the incidence of feeling depressed and other negative mood states.

Brazil nuts, meat, fish, seeds and wholemeal bread.

The gut-brain axis

There is some current interest in links between mood and the gut microbiome (the trillions of bacteria resident in the human colon). Consistent research outcomes are needed before any valid claims can be made about this.

Omega-3 fats

Long chain omega-3 fats (found in fatty fish) support the development of the foetus during pregnancy, particularly the brain. Some research suggests that diets containing omega-3 fats may help to reduce low mood states in adults.

So does food affect mood?

There are many ways that foods can affect how we feel, just as how we feel has an influence on what foods we choose. Some of the mood/food effects are due to nutrient content, but a lot of effects are due to existing associations of foods with pleasure and reward (chocolate) or diet and deprivation (plain foods).

Some foods also have religious, economic and cultural significance, which will influence how we feel when eating them.

Summary

Feeling good comes from a diet that has enough healthy choice carbohydrate at regular times to keep blood glucose levels stable, and eating breakfast is a sensible habit.

Diets should also contain a wide variety of protein and vitamin and mineral-containing foods to support the body's functions.

As a rule, plenty of fruits and vegetables and wholegrain cereal foods, with some protein foods, including oily fish, will support a good supply of nutrients for both good health and good mood.

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Is it possible to plan a diet for a good mood? This fact sheet includes healthy eating tips to improve your mental wellbeing.

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https://mynutriweb.com/free-webinars/

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Recorded free webinars and expert interviews, latest scientific research, learning materials and CPD certificates from MyNutriWeb

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Food labelling - nutritional information

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Food labelling - nutritional information

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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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Diabetes for black and south Asian populations 

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Diabetes for black and south Asian populations 

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Communicating with Black and South Asian groups

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Use this handbook for guidance on communicating with Black and South Asian communities about type 2 diabetes.

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Dietetics and Nutrition patient information leaflets – East Sussex Healthcare NHS Trust

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East Sussex Healthcare NHS Trust produces a wide range of patient information leaflets which give details on treatments and procedures which are carried out at this trust.

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African and Caribbean Eatwell Guide - Fountain Medical Centre

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The Diverse Nutrition Association believe that cultural sensitivity should be integrated in all aspects of health research, public and community health. Therefore, they provide education…

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https://www.nnuh.nhs.uk/publication/download/dementia-and-food-v9/

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This campaign highlights that a stroke is a medical emergency and the public are urged to take the below symptoms seriously and call 999 immediately if they notice any single one of them in themselves or others.

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https://campaignresources.dhsc.gov.uk