Healthy eating through the winter

Story: Somshun Nessa,

Health Development Worker

With the winter season and the cold and dark days, we can forget to look after ourselves and maintain a healthy balanced diet. Here are some tips for everyone so you can feel your best during the cold weather.

Fibre in your main meal Main meals should be based on starchy food, such as bread, rice and pasta. Choosing a wholegrain variety is better for you, for example brown bread, pasta and rice, as it contains fibre which keeps the digestive system healthy and functioning properly. Fibre also prevents diseases such as bowel cancer or other cancers, constipation, irritable bowel syndrome and haemorrhoids.

Getting your five a day

Eat five or more portions a day of fruit and vegetables. We should be aiming to eat a rainbow of different fruit and vegetables.

Examples of 1 portion are:

1 medium apple; 1 medium banana 1 handful of grapes; 1 medium glass of orange juice or any fruit juice 7 strawberries; 16 okra,1 glass of smoothie, 200g tinned fruit

Fruit and vegetables should be part of every meal, as well as being the first choice for a snack. Studies have shown that people who eat a lot of fruit and vegetables may have a lower risk of diseases such as heart disease and some cancers. Health benefits can be gained from fresh, canned (in natural juice), frozen, cooked, juiced or dried forms.

Fish is good for you

Fish is a good source of protein and contains many vitamins and minerals. Aim for at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen or canned; but remember that canned and smoked fish can be high in salt. Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake.

Less fat and sugar

Cut down on fats and sugars – too much can increase blood cholesterol which will increase the risk of developing heart disease and diabetes. This is because these foods are often high in calories. Try cutting down by making healthier choices such as vegetable oils, oily fish and avocados.

Keep your eye on salt

Cut down on salt – too much salt in the diet can increase the risk of developing high blood pressure which is a major risk factor for heart disease, stroke and premature death. Food such as tinned soup, baked beans, and tuna in brine already have a high content so there is no need to add salt.

Keep active

And most important keeping physically active through the winter season, whether that's just going for long brisk walks or runs through the park. Physical activity keeps your heart healthy and helps you either maintain your weight or lose weight. Being physically active may help reduce the risk of heart disease, stroke and Type 2 diabetes.