Partly Cloudy

Partly Cloudy

max temp: 20°C

min temp: 12°C

ESTD 1874 Search

Suffolk: Are you over feeding your children? Follow these simple guidelines and Live Well this January

10:31 02 January 2013

Eating healthy this New Year - the Eat Well plate showing what you should be eating

Eating healthy this New Year - the Eat Well plate showing what you should be eating

Archant

AS the nation embarks on it’s New Year healthy eating purge, dietitian Heather Osborn shares some simple, easy-to-follow tips for families wanting to improve their diet.

shares

Heather, who delivers Cook and Eat classes as part of her role as a dietitian for Live Well Suffolk, explained: “I think for us the main issues we deal with are around people’s understanding of what healthier eating means.

“We want to help people understand the Eat Well plate and how portions of food should be spread out.

“There are so many mixed health messages that people can get confused, but we want to go back to basics.”

The team at Live Well Suffolk promote both the long and short term health benefits of a balanced diet, explaining to families that eating healthily can improve your mood and appearance, as well as helping you avoid major health problems such as diabetes and obesity.

“Obesity has become a huge issue nationally and locally, with 1 in 3 children at Year 6 being classed as obese, this is due to a number of issues including the fact that people are becoming less active and portions are getting bigger especially for children. If you go to a restaurant you get one sized meal that is supposed to fit everyone, whether they are two or 10.

“Children should be eating from a child-sized plate, the same size as a tea plate until they are aged about 12, depending on when they have their growth spurt.

As a rule of thumb, families are advised to divide their plate into thirds when they dish up a main meal - with, starchy carbohydrates such as bread, potatoes, pasta, rice and cereals making up a third of the plate, vegetables or fruit making up another third, and a smaller portion of protein - either meat, fish, beans or pulses.

“Dairy foods should also be included in your daily intake, and foods high in fats or sugars should be kept as treats,” said heather.

If embarking on a healthy eating plan is one of your New Year resolutions, she suggests you turn the way you plan your meals on it’s head and try a fresh approach.

“Most people start with their protein and plan their meal from there, but you need to start planning meals around the starchy carbohydrates, then think about the vegetables and the fruit and ensure you are getting the recommended five-a-day.”

Going back to portion control, Heather advises you allow around 75-100g of meat per adult, or 100-120g of fish for a main meal, adding: “Any extra protein will be stored as fat.”

Relating this to the classic spaghetti bolognese, she said: “The pasta should make up about a third of your plate, then you should have about 75-100g of meat per person which can be thought of as roughly a handful.

“To bulk up the sauce, you should add plenty of vegetables such as mushrooms, tomatoes, peppers and carrots - this way you can reduce the amount of meat you need. It will be healthier and cheaper.”

Throughout January, Heather will be providing a weekly recipe that is both cost effective and healthy.

Have you made any New Year’s resolution?

Related articles

shares

0 comments

Figures presented in an operational performance report for the county show that the equivalent of 31 12-hour shifts were spent by ambulance staff treating patients who could not be admitted to A&E within 15-minutes of arrival.

Mildenhall Lodge Care Home.

Providing care for those in extreme old age, and with serious long-term health problems, is one of the major challenges facing society – especially for an area like East Anglia which has a disproportionately high number of older people.

Tents uprooted from their pegs at Jimmy's Farm.

More than 18,500 people attended the festival at the 100-acre farm in Wherstead at the weekend, which was hit by heavy rainfall.

South East Suffolk Magistrates Court in Elm Street.

An Ipswich man is awaiting his fate after admitting assaulting two security officers called to a court because he said he had filmed proceedings.

Ipswich Town boss Mick McCarthy in deep discussion with assistant Terry Connor following Saturday's limp 1-0 home defeat to Norwich City.

Ticket prices for the Ipswich Town home game against Sheffield Wednesday on August 15 have attracted a raft of criticism on social media.

The nature of care homes has changed. Picture posed by models.

The ageing of the population – with more people living into extreme old age and suffering from illnesses and conditions associated with that – has led to a major change in the profile of care home residents.

Grand opening of Care UK’s new Mildenhall Lodge care home.

Bosses at Care UK are confident that there will be no repetition of the problems that beset Mildenhall Lodge when its remaining new care homes open over the next few months.

Launch of the Get Connected event at Woodbridge library. The event aims to promote the library's online services and their importance to the people of Suffolk.
L-R  Alison Wheeler (General Manager), Helen Haynes, Tony Brown (chairman of the Suffolk Libraries Board),  and Sylvia Knight.

Suffolk’s library service will be marking its third anniversary as an independent organisation next weekend.

Joanne Mudhar, owner of the Oak Tree community farm in Rushmere St Andrew.

A Suffolk farm has turned to crowdfunding in an effort to keep itself afloat.

A three-vehicle crash on the eastbound slip road between the A140 and the A14 near Coddenham is causing delays.

A woman is in hospital after a two-vehicle crash on the eastbound slip road between the A140 and the A14 near Coddenham this morning.

Most read

Most commented

Topic pages