1. LIVING FOR
YOUR HEALTH

2. CONTENTS
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PAGE 5 -6
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PAGE 8
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PAGE 10
PAGE 11- 12
5-a-day
Eatwell Guide
Alcohol
Sugar
Fat
BMI
Exercise
Fluid
Cholesterol
Top tips

3. 5-A-DAY
It is advised to eat more vegetables than fruit due to sugar
content and risk of tooth decay.
150ml of unsweetened fruit juice or
smoothie is the recommended portion size.
PORTION SIZES
Following these guides can help reduce the risk of long term health
outcomes such as heart disease, stokes and some cancers.
Fruit and vegetables are generally
low in calories as long as they are
not cooked in lots of oil

4. EATWELL GUIDE
The Eatwell Guide shows how much of what we eat overall should
come from each food group to achieve a healthy and balanced lifestyle.
Vegetables and fruit:
Should make up over 1/3
of the foods eaten a day.
Either be fresh, frozen,
tinned or juiced.
Carbohydrates:
Should make up over 1/3
of the foods eaten a day.
Choose wholegrain,
wholewheat or brown
foods. It is the main source
of energy.
Dairy:
These are good source of
protein and some vitamins.
Also contain calcium to
keep bones strong.
Choose low fat, low sugar
products.
Other protein sources:
These are beans, pulses,
eggs, fish and meat. Eat at
least 2 portions of fish a
week, one of which to be
oily. Choose lean cuts of
meat, eat less processed
meat and red meat.
Oils and spreads:
Choose
unsaturated fats
and eat in small
amounts. Use
vegetable oil and
sunflower oil.
High fat, salt
and sugar
foods:
Eat in small
amounts, these
should be
classed as
'treats'.
Fluids:
6­8 cups/glasses
a day ­ including
tea, coffee,
smoothies, fruit
juices. Aim for
more water.

5. ALCOHOL
HIGH BLOOD PRESSURE
Drinking too much alcohol can increase blood pressure which can lead to
heart disease, strokes and some cancers. It also puts pressure on the
walls of arteries leading to damage and increasing the likelihood of clogging.
Drinking more than 15 units in one go can affect the rhythm of heart beats,
and over time this can weaken the heart leading to heart failure.
UNITS
14 units a week is considered as 'low­risk drinking', however
there is no 'safe level drinking' of alcohol.
1 unit = 10ml / 8g of pure alcohol
1 pint of high strength of
beer/cider/larger = 3 units
175ml of wine = 2.1 units
1 single shot of spirits
(25ml) = 1 unit
275ml alcopop = 1.5 units
DRINK DRIVING
In England, Wales and Ireland
the legal limit is 35mg of alcohol
per 100ml of breath, or 80mg of
alcohol per 100ml of blood, or
107mg of alcohol per 100ml of
urine.
Food, weight, gender and
metabolism can affect results.
In 2014 there were 240 deaths,
8,210 casualties and 5,620
accidents related to drink
driving.

6. SUGAR
What's recommended (added sugar):
Adults: No more than 30g a day / 7 sugar cubes
Children 4­6yr: No more than 19g a day / 5 sugar cubes
Children 7­10yr: No more than 24g a day / 6 sugar cubes
RISKS
An increased intake of sugar can lead to tooth decay, obesity, type 2
diabetes, high cholesterol and high blood pressure.
TYPES
Free sugars are any types of sugar that is added into food and drink.
These can be honey. syrups and the sugar in fruit juices. The majority
of the sugar consumed is hidden sugar found in cakes, processed foods
and other foods. The natural sugars are those found in fruit and certain
vegetables.
330ml can of coca cola
39g
48g bar of galaxy
caramel
26g
100g of tomato ketchup
22g
100ml of orange juice
8g

7. FAT
What's recommended (total fat):
Adults (male): No more than 90g a day
Adults (female): No more than 70g a day
Children 4­6yr: No more than 19g a day
Children 7­10yr: No more than 24g a day
1gram of all types of fat = 9 kcal (calories)
Types:
A high intake of saturated fat can lead to high
cholesterol, increasing risk of heart disease. An average
man is recommended no more than 30g a day, and a
woman no more than 20g a day. This type of fat can be
found in butter, lard, pies, cakes, sweet pastries,
sausages, bacon, processed meats, cheese and cream.

8. FAT
Monounsaturated and polyunsaturated fats are classed as 'good fats'
as these are beneficial to the health of the heart by lowering 'bad
cholesterol' leading to a reducing the risk of heart disease, stroke and
clogging of the arteries. They are both liquid at room temperature and
transform to a solid when chilled. These fats are a healthy alternative to
trans fat and saturated fat by providing the body with the essential
vitamin E. Also, they provide essential fatty acids ­ Omega­3 and
Omega­6 that cannot be made in the body. Monounsaturated fats can
be found in olive oil, avocado and nuts and polyunsaturated fats can
be found in soy bean oil, corn oil, sunflower oil, salmon, mackerel,
herring and trout.
Trans fat is artificial, although small amounts are found in meat and
dairy products, it is added during processing. The process involves
adding hydrogen to liquid vegetable oils to make them more solid. Items
with trans fats in it will be labelled as 'hydrogenated'. These foods are
used for frying, and found in cakes, biscuits and pastries. A high intake
can lead to high cholesterol and in increase the risk of heart disease,
stroke and heart attacks.
Omega 3 and 6 are essential polyunsaturated fatty acids associated
with good heart health as they prevent blood clotting and regulate heart
rhythm and important during pregnancies and breast feeding to help
child development. Omega 3 help lower blood fat, relieve joint pain,
lower depression and reduce inflammation. Omega 6 stimulated hair
growth, maintains bone health, regulates metabolism and maintains the
reproductive system.

9. BMI
OBESEOVERWEIGHTNORMAL
Between 18.5
and 24.9
Between 25 and
29.9
Above 30
Waist size
To take an accurate measurement it is important to find the bottom of
ribs and the top of the hips. Wrap the tape measure mid­way between
these points and then breathe out naturally before measurement is
taken. You may have a healthy BMI but be carrying an amount of fat
stored around your middle.
For men:
The waist circumference should be less than 94cm and 90cm for BME
(Black and Minority Ethnicities).
For women:
The waist circumference should be less than 80cm.
Checking BMI is a good indicator for the health (in regards to weight)
for the average person. BMI results will differ for athletes, professional
sports players and those carrying a large amount of muscle. To take
accurate BMI gender, ethnicity, age, height and weight needs to be
taken.

10. EXERCISE
For adults aged 19­64
150 minutes of moderate aerobic activity ­ cycling, fast walking every
week.
Strength exercises on two or more days a week that works all major
muscles.
OR
75 minutes of vigorous aerobic activity ­ running or tennis.
Strength exercises on two or more days a week that works all major
muscles.
OR
150 minutes of a mix of moderate and vigorous aerobic activity.
Strength exercises on two or more days a week that works all major
muscles.
1 minute of vigorous activity = same
health benefits of 2 minutes of
moderate activity.

11. FLUID
6­8 glasses of fluid a day.
Avoid fizzy drinks as much as possible as
these are high in sugar and can lead to
teeth decay.
Water, low­fat milk and sugar­free drinks including tea and coffee all
count.
It is important to have the main source of fluid as water. Tea, coffee and
caffeinated drinks should be moderately consumed as these drinks can
prevent the body from absorbing iron from food consumed ­ as caffeine
is a stimulant.
Unsweetened fruit juices count towards 1 of the 5­a­day.
Dehydration
Leaving dehydration untreated can be fatal, it can lead to fits, seizures,
brain damage and death. Those at particular high risk of dehydration are
sport players, athletes, elderly, babies and those suffering from long­term
health conditions.

12. CHOLESTEROL
There are two types:
HDL ­ GOOD CHOLESTEROL
LDL ­ BAD CHOLESTEROL
The ideal ranges are:
Total: 5 or less for healthy adults
4 or less for those at high risk
LDL: 3 or less for healthy adults
2 or less for those at high risk
HDL: above 1
Total cholesterol levels are calculated
by:
HDL + LDL
High cholesterol is something that can go on unnoticed as it can't be
felt.
A low amount of HDL can increase the risk of heart disease. Everyone has
an amount of cholesterol, which is a fatty substance in the blood. Lifestyle,
diet and genetics all determine the levels of cholesterol in individuals. A high
amount of LDL can lead to problems with the heart and can be prevented
by a diet low in fatty food, regular exercise, reduced consumption of acohol
and not smoking.
Statins can be prescribed to treat very high uncontrollable cholesterol levels.

13. TOP TIPS
The majority of foods on the market today have the 'traffic light system' on
the front or back of the packet. This system allows consumers to make
educated healthy choices whilst shopping. When out and about in the
supermarket look out for green, amber and red 'lights'. These colours
indicate how much sugar, fat and salt is in the product: green being low,
amber being moderate and red being high. Choosing products with more
green and amber than red 'lights' can help you have a better balance of
diet. Also be aware that some foods such as avocados have a high
amount of fat in them, however, this is good fat ­ but is still portrayed as
moderate­to­high amount on the 'traffic light system'.
'TRAFFIC LIGHT SYSTEM'
Using a freezer is one of the most cost­effective and time saving
things you can do when it comes down to food. Prepare meals in bulk,
allow to cool and then pop in the freezer until needed. When time is
limited preparing in advance saves so much time, just pop out the
meal you want and defrost in the fridge thoroughly the night before!
USE YOUR FREEZER AS MUCH AS POSSIBLE

14. Our biggest tip is to plan ahead. Being organised can save you
money and time. Shopping lists are a great way to keep on track
what you are spending at the supermarket. There are so many
temptations down every aisle, so resist those temptations and stick
to the list! By creating weekly meal plans it can make your shopping
trips a lot easier and stop you from impulse buying at the local
convenience store for something for dinner. Always check what you
already have in the cupboards before going shopping. Many of us
are guilty of not using what we have in the house up before buying
more food. Create dishes that use up these foods to save wastage.
PLAN BEFORE YOU SHOP
This booklet was put together by
Laura Woolley & Hollie O'Callaghan
Food and Nutrition students at Teesside
University.