Healthy Lifestyle Advice
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Eating a healthy diet
Take at least 5 portions of fruit and vegetables a day
The bulk of most meals should be starch based foods plus fruit and vegetables (cereals, wholegrain bread, potatoes, rice, pasta)
Reduce the amount of fatty foods – fatty meats, cheeses, full cream milk, fried food, butter etc
Use low fat, mono or poly unsaturated spreads, include 2-3 portions of fish a week one of which should be an oil fish (herring/ mackerel/sardines/kippers/pilchards/salmon /fresh tuna)
If you do fry use a vegetable oil such as sunflower, rapeseed or olive oil
Reduce alcohol consumption – recommended levels for men, no more than 21 units per week and no more than 4 units in any one day. For women, nor more than 14 units per week or no more that 3 units in any one day
If you are Diabetic, then food intake should be evenly distributed through the day and should remain reasonably consistent from day to day
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Salt recommendations
On average, adults in the UK eat about 8.1g of slat (3.2g sodium) a day. This may not sound like much, but to reduce the risk of high blood pressure, it is recommended that adults should not be eating more than 6g of slat (2.4g sodium) a day.
Salt intakes should be much lower than this for babies and children. Babies under 12 months old should have less than 1g of salt a day. The daily recommended maximum amount of salt children should eat depends on their age.
1 to 3 years – 2g of salt a day (0.8g sodium)4 to 6 years – 3g of salt a day (1.2g sodium)7 to 10 years – 5g of salt a day (2g sodium)11 years and over – 6g of salt a day (2.4g sodium)
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Physical activity
If able, aim to do at least 30 minutes physical activity, 5 days per week. For example brisk walking, jogging, dancing, swimming, walk to work and takes the stair.
Aim to lose 0.5-1kg per week Aim for normal balanced healthy dietDrink plenty of waterReduce your alcohol intake
You are most at risk of heart disease if your excess fat is mainly in the abdomen rather than the hips and thighs.
By losing weight you are reducing the risk of developing heart disease.
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How can I stop smoking?
About 2 in 3 smokers want to stop smoking. Some people can give up easily. Willpower and determination are the most important aspects when giving up smoking. However, nicotine is a drug of addiction and many people find giving up a struggle. Help is available.
Stop smoking – Benefit of quit smoking
72 hours Your breathing is easier, You have more energy.2 – 12 weeks Circulation is now improved throughout your body. It’s easier for you to walk and exercise now.3 – 9 months Your lung efficiency is up 5-10 per cent. Breathing problems are fading away. Say goodbye to coughing, shortness of breath and wheezing.5 years You now have only half the chance of getting a heart attack compared to a smoker.10 years The chance of you getting lung cancer is now half that of a smoker. Your chance of having a heart attack a
Eating a healthy diet
Take at least 5 portions of fruit and vegetables a day
The bulk of most meals should be starch based foods plus fruit and vegetables (cereals, wholegrain bread, potatoes, rice, pasta)
Reduce the amount of fatty foods – fatty meats, cheeses, full cream milk, fried food, butter etc
Use low fat, mono or poly unsaturated spreads, include 2-3 portions of fish a week one of which should be an oil fish (herring/ mackerel/sardines/kippers/pilchards/salmon /fresh tuna)
If you do fry use a vegetable oil such as sunflower, rapeseed or olive oil
Reduce alcohol consumption – recommended levels for men, no more than 21 units per week and no more than 4 units in any one day. For women, nor more than 14 units per week or no more that 3 units in any one day
If you are Diabetic, then food intake should be evenly distributed through the day and should remain reasonably consistent from day to day
Salt recommendations
On average, adults in the UK eat about 8.1g of slat (3.2g sodium) a day. This may not sound like much, but to reduce the risk of high blood pressure, it is recommended that adults should not be eating more than 6g of slat (2.4g sodium) a day.
Salt intakes should be much lower than this for babies and children. Babies under 12 months old should have less than 1g of salt a day. The daily recommended maximum amount of salt children should eat depends on their age.
1 to 3 years – 2g of salt a day (0.8g sodium)
4 to 6 years – 3g of salt a day (1.2g sodium)
7 to 10 years – 5g of salt a day (2g sodium)
11 years and over – 6g of salt a day (2.4g sodium)
Physical activity
If able, aim to do at least 30 minutes physical activity, 5 days per week. For example brisk walking, jogging, dancing, swimming, walk to work and takes the stair.
Aim to lose 0.5-1kg per week Aim for normal balanced healthy diet
Drink plenty of water
Reduce your alcohol intake
You are most at risk of heart disease if your excess fat is mainly in the abdomen rather than the hips and thighs.
By losing weight you are reducing the risk of developing heart disease.
How can I stop smoking?
About 2 in 3 smokers want to stop smoking. Some people can give up easily. Willpower and determination are the most important aspects when giving up smoking. However, nicotine is a drug of addiction and many people find giving up a struggle. Help is available.
Stop smoking – Benefit of quit smoking
72 hours Your breathing is easier, You have more energy.
2 – 12 weeks Circulation is now improved throughout your body. It’s easier for you to walk and exercise now.
3 – 9 months Your lung efficiency is up 5-10 per cent. Breathing problems are fading away. Say goodbye to coughing, shortness of breath and wheezing.
5 years You now have only half the chance of getting a heart attack compared to a smoker.
10 years The chance of you getting lung cancer is now half that of a smoker. Your chance of having a heart attack are now the same as someone who’s never smoked.
GPs, practice nurses, or pharmacists can provide help, information, encouragement, and tips on stopping smoking. Also, many parts of the country now have specialist NHS ‘Stop Smoking Clinics’ which have a good success in helping people to stop smoking. Your doctor may refer you to one if you are keen to stop smoking but are finding it difficult to do so.
Nicotine Replacement Therapy (NRT) can help if withdrawal symptoms are troublesome. Nicotine gum, sprays, patches, tablets, lozenges, and inhalers are available. Using one of these roughly doubles your chance of stopping smoking if you really want to stop. A pharmacist, GP, practice nurse, or Stop Smoking Clinic can advise about NRT.
A medicine called champix is another option. It also roughly doubles your chance of stopping smoking if you really want to stop. It helps to reduce the craving of smoking. It may be advised by a GP or Stop Smoking Clinic if you are determined to stop smoking, but are finding it difficult.
Further help and information
NHS smoking helpline:
Tel: 0800 169 0169
Web: http://www.givingupsmoking.co.uk/
NHS Pregnancy Smoking Helpline
Tel: 0800 169 9169
Lines are open daily from 12 noon – 9 pm. Services include support and advice from a trained adviser who understands the different issues pregnancy brings. They also have a call-back service to give you ongoing support throughout pregnancy.