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Healthy Food Facts Biography

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According to a Food Standard’s Agency study, nine out of 10 packed lunches contain foods high in sugar, salt and saturates and fewer than half contain fruit. Here’s how to pack a nutritious lunch for your kids…

Use wholegrain or wholemeal bread, rolls and pitta and try ciabatta, mini baguettes, bagels and raisin or sun dried tomato bread for variety

Pack pasta or rice salads instead of sandwiches from time to time

Cut fat by using less butter, spread or mayo in sandwiches and choose low-fat fillings like lean ham, turkey, chicken, tuna in water, cottage cheese, Edam or banana

Add two portions of fruit – don’t just stick to apples and pears, though. For variety, add grapes, fruit salad, a slice of melon, a small box of raisins or a can of fruit in juice

Include cherry tomatoes, carrot and pepper sticks and add salad to sarnies

In the winter, fill a flask with vegetable, tomato or carrot soup – or even a casserole or stew.

Replace cakes, biscuits and chocolate with scones, fruit bread or low-sugar cereal bars (check the labels)

Swap fizzy drinks for water, unsweetened fruit juice, fruit smoothies, cartons of semi-skimmed milk or unsweetened yogurt drinks.

Healthy Snacks for Children and Teenagers

Fresh fruit – chop it into bite-sized pieces for young children to make it easier to eat or buy packs of ready-prepared fresh fruit slices or chunks

Mini boxes of dried fruit such as raisins or small packs of apricots or mixed fruit

Small packs of chocolate-covered raisins or nuts (avoid giving nuts to young children because of the risk of choking)

Chopped up vegetables such as carrot, celery and pepper sticks and cherry tomatoes with a favourite dip (look for those low in salt and fat if you’re buying ready-made dips)

Fresh popcorn made without salt or sugar

Wholemeal toast with peanut butter and banana or low-fat soft cheese and tomato

Fruit smoothie

Unsweetened yogurt drinks or a pot of low-fat fruit yogurt or fromage frais

High-fibre cereal with semi-skimmed milk

Wholemeal sandwiches filled with lean meat, chicken, tuna in water, cheese or egg and salad.

Small packets of unsalted nuts and seeds – try mixing with dried fruit.

What is healthy eating?

You can start enjoying a healthy balanced diet today simply by following these five tips:

Eat a variety of foods.

Include vegetables, wholegrains, fruit, nuts and seeds every day.

Choose healthier fats and oils.

Try to limit sugary, fatty and salty take-away meals and snacks.

Drink mainly water.

To find out more about these types of foods and drink and how to incorporate them into your daily routine click on the tabs on the left hand side of this page.

Healthy eating guidelines

Healthy eating and drinking is an important part of looking after your health. Here are some easy tips to help you to follow a healthy balanced diet.

Healthy breakfast tips

Here are some easy tips to start the day in a healthy way.

Pregnancy is definitely a time when snacking is encouraged. It is almost like eating like a kid again, because instead of just eating 3 meals and maybe a snack, it feels like you are eating every few hours. Sometimes thinking of what to eat is a challenge though and it is just so easy to justify grabbing a handful of chocolate chips instead of a handful of carrots............hmmm........I am all for balanced eating, but it is nice to have some go-to snack ideas when those chocolate cravings come. We have 15 ideas that can be just as satisfying as the biggest handful of chocolate chips.

2 cloves garlic, minced

1 (15 ounce) can garbanzo beans, drained

1/3 cup tahini

1/3 cup lemon juice

1/2 cup roasted red peppers

1/4 teaspoon dried basil

In an electric food processor, combine garlic, garbanzo beans, tahini, and lemon juice. Process until the mixture is smooth. Add roasted peppers and basil; process until the peppers are finely chopped. Season with salt and pepper. Transfer hummus to small bowl, cover and chill until you are ready to serve.

Fresh Citrus Smoothie

Nutrition panels can be confusing, but if you know how to read them they’re a useful source of information to help you make comparisons before you buy. It is important to look at the food as a whole rather than making purchasing decisions based on just one nutrient alone.

There are four main nutrients to look out for when shopping for foods:

Kilojoules

Sodium (salt)

Fibre

Saturated and Trans Fat

The main benefit of the nutrition panels is to compare the nutrient content of different varieties of similar foods. The quantity per 100 gram column is best when comparing similar products across different brands. The 'per serving' value allows you to understand nutrients in the amount in a serve.

Nutrients that are always listed in the panel are: energy (kilojoules), protein, fat (total), saturated fat, carbohydrate (total), sugars and sodium. Additional nutrients such as vitamins and minerals are also listed, usually to support any nutritional claims the product is making.

Let’s take a closer look at this nutrition information panel for cereal bars.