Staying active

In these cold winter months make sure you eat plenty of nutricious winter warmers. A balanced diet will help keep you warm and healthy.

Get stocked up

Try to keep a stock of food from each of the five groups below in case you can’t get out to the shops in very cold weather:

• Group 1: bread‚ cereals‚ potatoes‚ pasta‚ chapattis
• Group 2: fresh fruit and vegetables
• Group 3: milk and dairy foods
• Group 4: meat‚ fish‚ eggs‚ peas and pulses such as beans (including baked beans)
• Group 5: foods containing fat and sugar

 

Top tips

• have at least one hot meal a day

• Have hot drinks throughout the day – and one before bedtime

• Keep a flask with a hot drink in it by your bed in case you feel cold at night

• Try to eat something from each of the five main food groups each day
• Concentrate on foods that are high in fibre and low in sugar‚ salt and fat
• Have at least five portions of fruit or vegetables each day

 

Although it sounds a lot‚ it can be easy to eat 5 portions of fruit and vegetables every day.  For example:

• Include a glass of fruit juice at breakfast or add fruit to your cereal
• Make a bowl of fresh vegetable soup for lunch or have a salad to accompany a sandwich
• Aim to cook and serve at least 2 fresh vegetables with your evening meal
• Desserts are a great time to include fruit – make a fruit crumble‚ baked apple stuffed with dried fruit‚ stewed apples or fruit salad
• Instead of snacking on biscuits pick up a piece of fruit.

If you are on a special diet‚ talk to your doctor before you make any changes to what you eat or drink

Why eat healthy?

Eating well is a positive choice to make and improving your diet will not only affect how you feel from day to day‚ but may also:

• boost your immune system
• help you to fight off colds and common bugs
• make you feel more energetic.

You can gain a lot of benefits by making just minor changes to your diet. Changing to a healthy diet can also help you reduce:

• your blood pressure
• risk of heart disease and stroke
• risk of some types of cancer

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