Children's Weight

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.


In the UK, the number of obese children continues to rise. Currently, just under one in five children between the ages of two and ten is obese.

Obese children tend to become obese adults. This increases the risk of developing certain diseases, such as type 2 diabetes.

If you think your child might be overweight or obese, check with your GP. They'll be able to advise you on how to provide the right support for your child to help slow or halt their weight gain and allow them to grow into their weight.

Even if your child doesn't have a weight problem, it's important to establish healthy eating habits early on so they don't gain any excess weight.

Good nutrition in childhood is vital for growth and development. Establishing healthy eating and activity patterns while children are young can lead to life-long habits that will help to determine whether or not they're healthy as adults.

What's a healthy diet?
Children need a varied diet that provides enough energy and protein for growth and repair, and contains all the essential vitamins and minerals.

Encouraging by example
The best way to improve your child's diet is for them to see you enjoying healthy food options.

Introduce new foods from an early age. It's normal for children to reject new foods at first, but this doesn't mean they'll never like them. Research shows most children will eat them if you try again a few days later.

Don't pressure your child to clear their plate. Encouraging them to eat when they're not hungry can result in them eating more calorie-rich foods.

It may also lead weaken your child's innate ability to respond to signals of hunger or fullness, so that they overeat.

Small children need to eat regularly, but keep snacks to defined times rather than allowing continual grazing. Snack foods don't have to be sweets or biscuits. Try slices of fruit or vegetable sticks instead.

Portion size
Portion sizes have increased over the years, especially when it comes to ready meals and snacks. This means children have become used to eating more calories than they need.

High nutritional quality is more important than large quantities. Small children don't need as much food as adults. Think twice when serving meals and make sure theirs is smaller than a typical adult serving.

Avoid the supersize, kingsize and '25 per cent extra' foods. Seek out mini and fun-size foods instead.

Treats
Snacks during the day should be planned rather than spontaneous, so children can establish feelings of hunger and fullness.

Offering a sweet pudding as a reward when your child eats their greens reinforces the idea that vegetables are unpleasant and something to be endured, while desserts are a treat. Try offering non-food rewards, such as a story or trip to the park, instead.

Foods such as cakes, sweets, crisps and sugary drinks should be kept as party or holiday foods, not everyday items.

How many calories?
The following table shows the estimated average daily calorie requirements for young children. The figures assume the child is of average weight with reasonable physical activity levels. It should be used as a guide only.

Encouraging activity
Children are naturally active, so don't stop them tearing round the house even if you're craving a few minutes of peace and quiet.

Some sedentary behaviour, especially watching TV, is linked to increased intake of food, especially those high in fat, salt and sugar. If your child demands snack foods, try plain popcorn, vegetable sticks or slices of fruit instead.

Better still, turn off the TV or computer and get them out riding their bike, playing in the park or doing any physical activity they enjoy.

Finding The Time

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.


Ever feel there just aren't enough hours in the day to do everything you want, including being more active?

For many people, the same computer-based jobs that have taken the physical element out of work also take up so much time that exercise is the last thing they feel like doing when they get home. The key to finding time to exercise is to realise two things:

It doesnot have to take very long just half an hour a day, in ten-minute bursts if necessary.
It can be built into your day-to-day life - it doesn’t necessarily have to be found as additional time.

If you're in employment
Despite advances in technology, many of us still spend more - rather than less - time at work. However, there are ways in which you can be more active:

Go for a walk in your lunch break.
Try to find at least three different walks and vary them throughout the week. It might even be possible to find an indoor walking route, incorporating stair climbing, for those inevitable bad weather days.
Talk to your employers about promoting health at work. If they don't already, ask if it's possible to provide showers and cycle racks to encourage people to cycle to work. You might even be able to encourage them to provide subsidised membership at a local gym where you could go at lunchtime.
Walk to and from work. If you live too far away, park further from the office or get off the bus or train one stop earlier – even a ten-minute walk will help as long as it is hard enough to get you slightly out of breath.

If you look after children
Having children can change everything about your lifestyle. Some parents find their activity levels drop and their weight increases as going to the gym or playing sport become more difficult. Here are some positive steps you can take:

Exercise with your child.
Take them to the local swimming pool or play in the garden or local park.
Find out which local sports and leisure centres have crèche facilities, so you can exercise while your child is being looked after.

Walk your child to school.
Not only will this help you to be active, it will also help your child develop an early pattern of physical activity that might stay with them into adulthood.
Find out if there are activities available at your child's school for the local community. Many schools use their facilities for sports and exercise classes in the evenings and at weekends.

If you're based at home
Plan your week so you have to walk to the shops frequently. By going often you'll only have to carry light bags of shopping back.
Look at ways in which you can be more active in and around your home. Use the stairs to exercise, work in the garden or – if you have the space and can afford it - install some gym equipment, such as a mini trampoline or rowing machine, for example. Failing that, invest in a skipping rope.
Look for community-based activity programmes in your local area. These don't have to be fitness classes, just anything that gets you moving. Conservation groups can be a great way to get involved in improving your local environment and being active at the same time.

The early bird
If your normal day really doesn't let you incorporate exercise, one option is to get up earlier. If you normally set the alarm clock for 7.30am, set it for 7am instead and use the extra half-hour to go for a brisk walk or even a swim if you have a pool nearby. We all experience exercise differently at different times of the day because of our individual biological cycle, and you might not be a 'morning person', but it's worth a try as exercise first thing can really wake you up and leave you feeling invigorated for the day ahead.

Night owls
Alternatively, if you're not an early bird, consider looking at how you could use any free time you have in the evening to increase your activity patterns. Most of us spend a lot of time sitting watching TV in the evenings, but you could buy some home exercise equipment and work out while you're doing it.

Experiment to find a time for exercise that suits you best.

Maximise your exercise time
Make an appointment to exercise - and write it in your diary. You could also record what you did in your workout, so you can keep track of your achievements.
You can extend this idea by making a real appointment with a friend, colleague or relative to exercise together. If you've arranged to meet someone, you're a lot less likely to skip it.
Keep some exercise kit handy in the places you spend most of your time. This might mean leaving clothes at college, work, with friends or relatives, or in the boot of your car. By having the right clothes handy you can exercise whenever you get an unexpected free 15 minutes or a sudden burst of enthusiasm.
Consider taking active holidays such as a cycle tour or walking holiday. You still need to get your exercise five days a week, but getting in shape for your holiday might be a good incentive, and if you enjoy it enough it might inspire you to keep it going when you get home.
If you own a car, leave it at home as much as possible and walk or cycle to the shops for those small things such as milk or a newspaper.

Balanced Diet

Your weight
Balance of good healthExpert advice to help you maintain a healthy weight

Dissatisfied with your weight?

We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

The Food Standards Agency has designed the 'eatwell plate' to help people get the appropriate balance of foods and nutrients in their daily diet.

Eat a healthy, balanced diet and stay active
The key to a healthy balanced diet is not to ban or omit any foods or food groups but to balance what you eat by consuming a variety of foods from each food group in the right proportions for good health.

The five food groups on the eatwell plate are:

Fruit and vegetables
These should make up about a third of your daily diet and can be eaten as part of every meal, as well as being the first choice for a snack.

You should eat at least five portions of fruit and vegetables each day. Research suggests this can help to protect against cancer, obesity and various chronic diseases such as heart disease. This is because of the unique package of nutrients and plant compounds they contain.

Bread, rice, potatoes and pasta
This food group should also make up about a third of your diet and contains the starchy carbohydrates that are the body's main source of energy.

When selecting products from this food group, choose unrefined carbohydrates over those that have been refined, as they will contain the whole of the grain. Wholegrain foods are rich in fibre and other nutrients that have many health benefits, and people who consume wholegrains seem to have a reduced risk of certain cancers, diabetes and coronary heart disease.

The final third of the eatwell plate is made up of three groups containing foods that need to be consumed in smaller proportions than the other two principal categories. These food groups also contain nutrients essential to our diet, so it's important not to leave them out altogether.

Milk and dairy foods
These should be eaten in moderation because of their high saturated fat content, but they're an important source of calcium, which is essential for healthy bones and teeth. Choose low-fat or reduced-fat versions.

Meat, fish, eggs and beans
This food group includes both animal and plant sources of protein, which is a major functional and structural component of all cells. Protein provides the body with between 10 and 15 per cent of its dietary energy, and is needed for growth and repair.

Foods and drinks high in fat and/or sugar
This group makes up the smallest section on the eatwell plate and includes foods that should only be eaten sparingly because, although they're an important energy source, they contain very few nutrients and are often known as 'empty calories'.

Foods from this group are high in unhealthy components such as saturated fat, trans fatty acids, sugar and salt - all of which are associated with an increased risk of developing certain diseases.

They should only be eaten as occasional treats, or to increase the palatability of other important foods (such as olive oil on salads, a scraping of spread on bread, or a sprinkling of sugar on some tart fruits).

How to eat a balanced diet
Eat a variety of foods to obtain all of the essential nutrients
Too much as well as too little can be bad for you – balance is required
Everyone's plate will look slightly different as we all have different requirements depending on our body’s shape and size, and our levels of activity.

Caffeinated Drinks

Your Weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Many popular drinks contain the stimulant caffeine. It has a bad reputation, but what effects does it really have and does it bring any health benefits?

Effects of caffeine
Caffeine acts as a stimulant to the heart and central nervous system, and is also known to increase blood pressure in the short term, although there's no conclusive evidence of long-term effects on blood pressure.

The effects on blood pressure are most likely when caffeine is taken in excessive quantities or by people who are highly sensitive to it. People who are hypertensive (have habitual high blood pressure) are advised to avoid caffeinated drinks, and pregnant women should limit their intake of caffeine to less than 300mg a day.

Food Caffeine content
Coffee (mg/cup)
Instant 61 to 70
Percolated ground 97 to 125
Tea (mg/cup) 15 to 75
Cocoa (mg/cup) 10 to 17
Chocolate bar 60 to 70
Cola drinks 43 to 65
(mg/12oz can)

Caffeine and weight loss
Caffeine has been shown to have very modest effects on increasing metabolism, and is sometimes added as an ingredient to weight loss pills. These pills often make claims about speeding metabolism to 'effortlessly melt' excess fat, but in reality the amount of calories that slimming pills containing caffeine would actually burn is very small.

Caffeine may also suppress appetite, but without making other changes to your diet and lifestyle caffeine is unlikely to make a significant difference to your weight.

Coffee
Coffee has been linked with a number of the risk factors for coronary heart disease, including increased blood pressure and raised blood cholesterol levels. But no relationship has been found between drinking coffee and the likelihood of developing coronary heart disease.

Coffee may be beneficial in some areas of health - for example, research has found it may reduce the risk of developing gallstones and kidney stones.

It's difficult to suggest a safe limit for coffee intake because of the huge variation in caffeine content across different brands and an individual's sensitivity to the drug. People with high blood pressure and pregnant women are advised to limit their caffeine consumption.

For the rest of the population, there's no evidence coffee does any long-term harm. Caffeine does have a very mild diuretic effect but, drunk in moderation, you don’t need to increase fluid intake to any significant degree as the loss of fluid is very minimal.

Tea
Tea contains some useful minerals such as zinc, manganese and potassium, and scientists are researching its potential to reduce the risk of coronary heart disease and some cancers.

Tea contains antioxidant substances called flavonoids, which have been shown to help slow or inhibit the chemical reactions thought to take place during the development of coronary heart disease.

Green tea
There's also a lot of interest in the health benefits of green tea, particularly in relation to cardiovascular health. Again, this is due to flavonoids, which are powerful antioxidants found in high concentrations in both green and black teas. The concentration of these compounds depends on how long the tea has been brewed, but can range from 125mg to 140mg.

Some studies have compared the concentration of these antioxidant compounds to that found in fruit and vegetables. Flavonoids bring potential benefits to heart health, as well as possible reductions in the risk of Alzheimer’s disease and other neurodegenerative conditions.

Caffeine and iron absorption
Both tea and coffee contain polyphenols that can bind to iron, making it difficult for our bodies to absorb. Avoiding tea and coffee during and around mealtimes is important for people at risk of iron deficiency.

The Digestive System

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

When you eat, the food's journey through the body is governed by the digestive system.

What is digestion?
Digestion is the process of breaking down food so that it's small enough to be absorbed and used by the body for energy or in other bodily functions.

Digestion involves a number of different stages. The first phase is known as the cephalic (head) phase. It starts before food has even entered your mouth. The sight, smell, taste or even the thought of food will activate saliva in the mouth as well as digestive juices, which contain enzymes to break down food.

In the mouth
Once food is in the mouth, the tastebuds begin determining the chemicals within the food via their nerve endings, in order to give you the taste sensations of salt, sweet, sour or bitter. As your teeth chew and grind the food, breaking it down, it's mixed with saliva. This comprises many enzymes including salivary amylase, which begins to break down the long chains of starch found in foods such as bread, cereals, potatoes and pasta. Saliva also contains mucin, which moistens the food so it can pass easily through the digestive (gastrointestinal) tract.

The oesophagus
After the food has been swallowed, it's carried down the oesophagus (a muscular tube) towards the stomach. The oesophagus can contract and relax in order to propel the food onwards, and each mouthful of food takes about six seconds to reach the stomach once swallowed.

The stomach
The stomach is a sack made of muscle and, when it's empty, it has a volume of only 50ml but this can expand to hold up to 1.5 litres or more after a meal. The walls of the stomach are made of three different layers of muscle that allow it to churn food around and make sure it's mixed with the stomach's acidic digestive juices. The presence of hydrochloric acid in the stomach prevents the action of salivary amylase and helps to kill bacteria that might be present. The stomach also produces the enzyme pepsin, which breaks down proteins (mostly found in meat, fish, eggs and dairy products).

The hormone ghrelin is produced by cells lining the stomach. Ghrelin stimulates hunger and tends to increase before a meal and decrease after eating. This hormone forms part of the communication system between the gut and the part of the brain that controls hunger and satiety (how full you feel).

Food can stay in the stomach for a few minutes or several hours in the gastric phase where numerous acids and enzymes are released, including the hormone gastrin. When the food has been churned into a creamy mixture known as chyme, the pyloric sphincter (an opening controlled by muscle) opens and chyme passes gradually into the small intestine.

Prebiotics
These are mainly indigestible carbohydrates called oligosaccharides. On reaching the large intestine, they selectively stimulate the growth and/or activity of beneficial microorganisms already in the colon, such as bifidobacteria and lactobacilli.

The small intestine
About 3ml of chyme is squirted into the small intestine at short intervals as the pyloric sphincter opens. This is known as the intestinal phase and causes the secretion of many hormones, which all aid the digestive process. The sphincter is designed to open partially so that large particles are kept in the stomach for further mixing and breaking down.

Digestion and absorption of fats, protein and carbohydrates occurs in the small intestine. Three important organs are involved:

The gall bladder provides bile salts that help to make fats easier to absorb.
The pancreas provides bicarbonate to neutralise the acidic chyme from the stomach, and also produces further digestive enzymes.

The intestinal wall contains cells that make up the wall of the small intestine. These cells help to neutralise the acid and also produce enzymes to digest food.

The inner surface of the small intestine is folded into finger-like structures called villi, which greatly increase the surface area available for absorption - in fact the surface area of the villi is equivalent to that of a tennis court! Blood vessels receive the digested food from the villi where it's then transported through the blood stream to the liver via the hepatic portal vein.

Fat can take much longer to be broken down, with the process of fat digestion and absorption taking between three and five hours.

The unabsorbed residue of this process finally reaches the end of the small intestine and enters the large intestine.

Probiotics
Probiotics are live bacteria similar to the bacterial micro-organisms that live in the large intestine. They are often referred to as 'friendly bacteria', and come from food sources or dietary supplements. The mix of these 'friendly' bacteria and other gut microorganisms is important for good health, and many factors can alter this delicate balance, such as infection or use of antibiotics. Friendly bacteria are vital for proper development of the immune system, to protect against micro-organisms that could cause disease, and to aid the digestion and absorption of food and nutrients.

The large intestine
This is one of the most metabolically active organs in the body. It measures about 1.5 metres and contains over 400 different species of bacteria that break down and utilise the undigested residues of our food, mostly dietary fibres. As the watery contents move along the large intestine, water is absorbed and the final product - faeces - is formed, which is stored in the rectum before excretion from the body.

Attention Deficit Hyperactivity Disorder

Definition
ADHD is a problem with inattentiveness, over-activity, impulsivity, or some combination of these. For these problems to be diagnosed as ADHD, they must be out of the normal range for the child's age and development.

Overview, Causes, & Risk Factors

Is ADHD over-diagnosed? Under-diagnosed? Probably both -- and certainly real. ADHD affects children's school performance and their relationships with others. Parents who are wondering if their children have ADHD are often exhausted and frustrated.

Scientific studies, using advanced neuroimaging techniques of brain structure and function, show that the brains of children with ADHD are different from those of other children. These children handle neurotransmitters (including dopamine, serotonin, and adrenalin) differently from their peers.

ADHD is often genetic. Whatever the specific cause may be, it seems to be set in motion very early in life as the brain is developing. Other problems, such as depression, sleep deprivation, specific learning disabilities, tic disorders, and oppositional/aggressive behavior problems, may be confused with or appear along with ADHD. Every child suspected of having ADHD deserves a careful evaluation to sort out exactly what is contributing to his concerning behaviors.

Attention Deficit Disorder (ADD) is the most commonly diagnosed behavioral disorder of childhood, affecting an estimated 3 - 5% of school aged children. It is diagnosed much more often in boys than in girls.

Most children with ADHD also have at least one other developmental or behavioral problem. Every evaluation should include a search for possible additional conditions, including conduct disorder, oppositional defiant disorder, mood disorders, depression, anxiety, and learning disabilities.

Multiple Sclerosis or MS

Multiple sclerosis (abbreviated MS, also known as disseminated sclerosis or encephalomyelitis disseminata) is an autoimmune condition in which the immune system attacks the central nervous system, leading to demyelination. Disease onset usually occurs in young adults, and it is more common in women. It has a prevalence that ranges between 2 and 150 per 100,000. MS was first described in 1868 by Jean-Martin Charcot.

MS affects the areas of the brain and spinal cord known as the white matter, destroying a fatty layer called the myelin sheath, which wraps around nerve fibers and electrically insulates them. When myelin is lost, the axons of neurons can no longer effectively conduct action potentials. The name multiple sclerosis refers to the scars (scleroses – better known as plaques or lesions) in the white matter. Although much is known about the mechanisms involved in the disease process, the cause remains unknown. Theories include genetics or infections. Different environmental risk factors have also been found.

Almost any neurological symptom can appear with the disease, and often progresses to physical and cognitive disability. MS takes several forms, with new symptoms occurring either in discrete attacks (relapsing forms) or slowly accumulating over time (progressive forms). Between attacks, symptoms may go away completely, but permanent neurological problems often occur, especially as the disease advances.

There is no known cure for MS. Treatments attempt to return function after an attack, prevent new attacks, and prevent disability. MS medications can have adverse effects or be poorly tolerated, and many patients pursue alternative treatments, despite the lack of supporting scientific study. The prognosis is difficult to predict, it depends on the subtype of the disease, the individual patient’s disease characteristics, the initial symptoms and the degree of disability the person experiences as time advances. Life expectancy of patients is nearly the same as that of the unaffected population.

Importance Of Water Fluid

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.


Water or fluid is a vital component of our diets, even though it's not considered a specific nutrient.

Why do we need water?
Water makes up 50 to 70 per cent of an adult's total body weight and, without regular top-ups, our body's survival time is limited to a matter of days.

Water's essential for the body's growth and maintenance, as it's involved in a number of processes. For example, it helps get rid of waste and regulates temperature, and it provides a medium for biological reactions to occur in the body.

Water's lost from the body through urine and sweat, and must be replaced through the diet. If you don't consume enough you can become dehydrated, causing symptoms such as headaches, tiredness and loss of concentration. Chronic dehydration can contribute to a number of health problems such as constipation and kidney stones.

How much do we need?
The body gets its fluid from three sources:

Drinks, either plain water or as part of other beverages including tea, coffee and squash
Solid foods, especially fruit and vegetables (even foods such as bread and cheese provide small amounts of fluid)
As a by-product of chemical reactions within the body

Most healthy adults need between one and a half to three litres a day, so aim to drink six to eight medium glasses of fluid daily. Beverages such as tea, coffee and fruit juices count towards fluid intake, and may bring with them other nutrients or benefits.

You may require more fluid if you're very physically active or during periods of hot weather.

You can judge whether you're drinking enough by the colour of your urine. If it's a pale straw colour then your fluid intake is probably fine. If your urine is dark yellow, you probably need to drink more.

How to maintain fluid levels

Start as you mean to go on, with a glass of water when you wake.
Find time to make yourself regular drinks during the day - don't forget that tea, coffee and juices can count. Just watch out for the amount of sugar consumed in some soft drinks.
Keep a bottle of water in your bag, as it's a convenient way of providing fluid if you're travelling or exercising.
Get into the habit of having a glass of water with every meal.
The sensation of thirst is not triggered until you're already dehydrated, so it's important to drink before you get thirsty.
Increase your intake of fresh fruit and vegetables, as they have a high water content.
Bottled water
There are two types: spring water and mineral water.

Spring water is collected directly from the spring where it rises from the ground, and must be bottled at the source. UK sources of spring water must meet certain hygiene standards, and may be further treated so they meet pollution regulations.

Mineral water emerges from under the ground, then flows over rocks before it's collected, resulting in a higher content of various minerals. Unlike spring water, it can't be treated except to remove grit and dirt. Different brands of spring and mineral waters have differing amounts of minerals depending on their source.

Is it necessary to buy bottled water?
The drinking water available from UK taps is perfectly adequate to replenish fluid loss, and undergoes many processes to bring it up to the standards set out in the UK Water Supply Regulations.

In some areas tap water has fluoride added, which can reduce the risk of dental decay.

There are certainly no proven health benefits of bottled water over tap water. Although there are growing concerns about the sustainability of bottled water, ultimately it comes down to personal choice.

Bread, Cereals and Other Starchy Foods

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.


This food group is your body's main source of energy and contains bread, pasta, rice, potatoes, noodles, chapatti, cereals and other starchy carbohydrates.

Refined and unrefined grains
The foods listed above (apart from potatoes) are all produced from grains, such as wheat, corn or rice. They should be a part of all meals, filling about a third of your plate. They can come in two forms – refined or unrefined (often known as whole grains).

Refined grains have been stripped of their outer bran coating and inner germ during the milling process, leaving only the endosperm. They include white rice, white bread and white pasta.

In a whole grain the bran, germ and endosperm are all still present. The bran is an excellent source of fibre; the germ is a source of protein, vitamins and minerals; and the endosperm supplies most of the carbohydrates, mainly in the form of starch. Unrefined or whole grain forms provide far more nutrients than their unrefined counterparts.

Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

Most people get their whole grain from wholemeal bread or whole grain breakfast cereals such as porridge, muesli or whole wheat cereals. Choose a whole grain variety over processed or refined grains, and look out for added sugar or salt.

Other whole grains include:

Wheat
Oats
Maize
Barley
Rye
Millet
Quinoa
Wild rice

Fibre
Dietary fibre is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fibre cannot be fully digested and is often called bulk or roughage. The two types of fibre found in food are soluble and insoluble.

Soluble fibre, which can dissolve in water, is found in beans, fruit and oat products, and can help to lower blood fats and maintain blood sugar.

Insoluble fibre cannot dissolve in water, so passes directly through the digestive system. It’s found in whole grain products and vegetables and it increases the rate at which food passes through the gut.

Evidence for health benefits of fibre
High-fibre foods take longer to digest, so keep you feeling fuller for longer. The slow and steady digestion of food through the gut helps control blood sugar and assists with weight maintenance
Fibre helps in the digestive process and can help lower blood cholesterol
Fibre promotes bowel regularity and keeping the gastrointestinal tract clean to help reduce the risk of developing diverticular disease and constipation
A high-fibre diet may reduce the risk of developing diabetes and colorectal cancer

To eat more fibre, try these healthy swaps:

Refined Swap Unrefined
Frosted flakes Bran flakes
White toast Porridge oats
Cereal bar Rice cakes
French bread Wholemeal bread
Normal pasta Wholewheat pasta
Breadstick Dark rye crispbread


How much is enough?
Bread, rice, potatoes, pasta and other starchy foods should make up about one third of your diet. Try these recipes from the BBC Food website:

Banana and Oat Smoothie
Wholemeal pizza baguettes
Ham and watercress sandwich on wholemeal bread
Creamy lentils and brown rice
Using wholemeal flour in baking, as in this Irish Soda Bread or half and half as in these Carrot and Pineapple Muffins

What about GI?
The glycaemic index (GI) is a way of ranking carbohydrate foods based on how quickly they increase blood sugar levels. Low GI foods are especially helpful for people with diabetes, who need to have more control over their blood sugar levels than the general population.

Ideally foods with a low GI, such as those rich in soluble fibre like oats and legumes, should be eaten more frequently than those with a high GI. But the texture, type of cooking or processing used, and the amount and type of sugars present can all affect the GI. Since foods are often consumed as part of a meal or snack, it can be difficult to calculate the GI. Focusing on unrefined, high-fibre, whole grain cereals and minimising rapidly absorbed, refined cereals and sugary foods will all help to lower the GI of your diet.

Importance Of Salt

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.


Salt, also known as sodium chloride, is made up of 40 per cent sodium and 60 per cent chloride. Found predominantly in pre-prepared foods, excessive salt consumption has been linked with high blood pressure and stomach cancer, and can exacerbate osteoporosis and asthma.

Why is it needed?
The sodium component of salt is vital for controlling the amount of water in the body, maintaining the normal pH of blood, transmitting nerve signals and helping muscular contraction. Salt is present in all foods in varying degrees, and almost all processed foods contain added salt.

Daily requirements
Sodium, unlike all other minerals, is generally overconsumed, with the dietary intake of salt in the UK being far in excess of the recommended daily requirement.

Adults are advised to consume no more than 6g salt per day (about one teaspoon). Current intake is about 9g per day – a third higher than is recommended for good health. Babies and children should have less salt than adults. High salt intake in babies can be especially dangerous, as their kidneys cannot cope with large amounts. Recommendations for babies and children are given below:


Age (years) Salt (g/day)
1 to 3 2 (0.8g sodium)
4 to 6 3 (1.2g sodium)
7 to 10 5 (2g sodium)
11 plus 6 (2.4g sodium)


Reducing salt intake
The government has set a target of reducing the average salt consumption of adults to 6g per day by 2010. This is a challenging but achievable goal, which will bring measurable improvements in health. A study published in the scientific journal Hypertension in 2003 estimated that a reduction in salt intake to 6g per day would lead to a 13 per cent reduction in stroke and a 10 per cent reduction in ischaemic heart disease.

People who have experienced heart problems or have high blood pressure should follow a low-salt diet and take advice from their health care professional. Reducing sodium has been proven to be one of the best ways of lowering high blood pressure, especially in combination with broader dietary changes.

Choosing Healthier Options

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

More and more of us are eating out on a regular basis, whether it's for a business lunch, a girls' get together, or for a family meal.

The 2006 Family Food Survey found that households where the head of the household was under 30 years old were spending more than 40 per cent of their food budget on eating out.

Eating out usually means that we have little control over how the food is prepared or how large the portion is. Foods eaten out tend to be higher in fat and research has shown that those who eat out regularly generally have higher intakes of fat, salt and calories. Studies have also shown that eating with friends can tempt us to overeat. Meals with multiple courses eaten over longer periods and with alcohol are all associated with overindulgence. Large serving bowls and spoons increase the likelihood of piling more food on your plate than you usually eat.

Unlike packaged food, foods bought from cafes, restaurants etc don't have to carry nutritional information and so opting for the healthiest option might not always be obvious, or easy. However, with some knowledge and thought, eating out can be enjoyable and healthy!

General tips
If you're unsure as to what something is, or what it contains - ask! If the waiter/waitress doesn't know, then the chef will.
Think ahead, if you know you're eating out later and it could be a lavish affair, choose wisely earlier in the day to keep calories, fat, sugar and salt intakes under control.
Don't eat an extra course just to be polite.
Only order a sweet after the main course, and only if still hungry. Opt for sorbets, or fruit dishes to balance out a heavy main course.
Think about sharing a course with a companion if the portions look large.
Speak up about how you'd like a dish prepared eg ask for no mayonnaise, dressing on the side.
You're more likely to overeat at an 'all you can eat' style buffet.
Choose side orders of salad or vegetables to fill up on.
Cut off any visible fat from meat to keep saturated fat intake down.
Look out for smaller portions ie a main meal option as a starter size.
Opt for dishes which are grilled, baked, steamed, poached or cooked in own juice rather than fried.
Check the menu for dressings on salads and ask for it to be served separately. An otherwise healthy and nutritious salad could be drowned in a high fat sauce, bumping up its calorie content.
Avoid cheese, cream or butter-based sauces
If you're a cheese lover, think about sharing the cheese board option to keep saturated fat, salt and calorie intakes in check.

Fats and Sugar

These foods, although an important energy source, often contain few other nutrients, so it's healthier to limit their consumption.

What are they?
This group, which includes foods such as cakes, biscuits, sweets, sugar-sweetened drinks and crisps, makes up the smallest section of the Food Standards Agency's 'eatwell plate'.

Fat facts
Fat transports the fat-soluble vitamins A, D, E and K around the body
It can often improve the flavour and perception of foods, increasing their palatability
It supplies essential nutrients such as fat-soluble vitamins and essential fatty acids (EFAs)
EFAs must be supplied from the diet, and are thought to have a positive effect on heart health and the immune system
It has a key role in membrane structure
It cushions, and so protects, the internal organs
It's stored in adipose tissue (a thick layer of tissue under the skin) as a long-term fuel reserve. Excess fat may also accumulate around your organs, especially in the abdominal cavity

Fat is a concentrated source of energy. Just 1g provides nine calories - more than double the calories in 1g of protein or carbohydrate.

This means it's much easier to consume too many calories when eating high-fat foods. People trying to manage their weight should reduce fatty foods to help cut calories. We all need some fat in our diets, but small quantities of EFAs are the key to good health.

The two types of fat
Fat can be divided into two main groups - saturated and unsaturated.

Saturated fat is generally solid at room temperature and is usually from animal sources. It's found in lard, butter, hard margarine, cheese, whole milk and anything that contains these ingredients, such as cakes, chocolate, biscuits, pies and pastries. It's also the white fat you can see on red meat and underneath poultry skin.

How much saturated fat you eat is associated with increased blood cholesterol concentrations and an increased risk of heart disease. Eating less helps to minimise the risks it poses to heart health.

Unsaturated fat is usually liquid at room temperature and generally comes from vegetable sources. Monounsaturated and polyunsaturated fats are both included in this group.

Unsaturated vegetable oils are a healthier alternative to saturated fat and can be found in sesame, sunflower, soya and olive oil, soft margarine and in foods such as oily fish, including mackerel, sardines, pilchards and salmon. Where possible, you should ensure the fat you eat is unsaturated.

Did you know...?

A jam doughnut contains 10.9g fat
A slice of malt loaf contains 0.7g fat
A teaspoon of peanut butter contains 5.4g fat
A pint of whole milk contains 22.8 g fat
A handful of mixed nuts contains 21.6g fat

How much is enough?
Government guidelines recommend fats make up no more than 35 per cent of the energy in your diet, and that saturated fats should provide less than 11 per cent of total energy intake.

For the average woman, this means about 70g of total fat a day; for men, roughly 95g.

The latest National Diet and Nutrition Survey showed that, on average, UK adults consume about the right amount of fat, but that the intake of saturated fats is currently too high for good health (at present they provide about 13 per cent of total energy).

To reduce the amount of fat in your diet, try the following:

Look for alternatives to cakes, biscuits and savoury snacks, which are often high in fat - try fresh fruit, dried fruit and cereal-based products
Trim any visible fat off meat and poultry
Buy lean cuts of meat and reduced-fat minces
Poach, steam, grill or bake food rather than fry it
Swap whole milk for semi-skimmed or skimmed
Opt for low-fat dairy products
If you use lard, butter or hard margarine, switch to vegetable oil and low-fat spreads

Sugary foods
There are two types of sugar - those found naturally in fruit and milk (which are fine and don't need to be cut down) and those that are added to the diet.

These added sugars can be found in a variety of foods including confectionery, soft drinks, desserts and breakfast cereals. Added sugars are a great source of energy, but provide no other nutrients.

Sugary foods and drinks pose a threat to dental health, especially if consumed between meals.

Even the sugars in honey and fruit juices can cause tooth decay if good oral hygiene isn't followed and you consume a lot of these foods.

Only have sugary foods at mealtimes, when other dietary and oral factors can help to minimise the risk they pose to your teeth.

Sugary drinks have been identified as a possible cause of obesity. These drinks do not trigger the same sense of fullness as food with similar calories, increasing the risk of overeating.

How to reduce consumption of sugary foods
Swap sugary drinks for water, low-fat milk or artificially sweetened drinks to reduce your calorie intake
Try swapping sugary snacks for fruit or bread-based options such as fresh whole fruit or teacakes/malt loaf
Try to halve the amount of sugar you put in hot drinks, or cut it out completely
Buy reduced-sugar varieties of jam and marmalade
Choose tinned fruit in natural juice rather than syrup

Packing A Lunchbox

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Lunchbox tips
Planning ahead and packing a tasty and nutritious lunchbox can avoid reliance on the energy-dense, nutrient-poor options that often make up a quick meal on the move.

A nutritious lunch will help children and adults maintain energy levels and concentration through the afternoon.

Make your own lunch
If lunch is dictated by what's available - whether a sandwich bar, petrol station, corner shop or fast-food outlet - then choosing to make your own meal provides a nutritious and healthy alternative, and saves money.

Lunchboxes don't need to contain just a soggy sandwich and a packet of crisps. Ensuring the meal contains fruit and/or vegetables, a good helping of starchy carbohydrates and some dairy products will result in a nutritionally balanced lunch.

Healthy options
Avoid boredom setting in with some alternatives to sandwiches.

Try soup - a flask of warm vegetable soup can provide a portion of your five-a-day and boost fibre intake. Homemade versions can be tailored to personal taste, but shop-bought ones are fine, too (check the label to avoid those with a high salt content).
Rice, noodles, lentils, couscous, bulghur wheat and pasta can form the basis of salads, accompanied by chopped vegetables, fruit, seeds and nuts to boost vitamin and mineral intake. You can also add protein such as chicken, tuna, prawns and soya.
Leftovers from your meal the night before, such as homemade pizza, omelette or quiche, can all be eaten cold the next day, accompanied by a green salad.
Use different varieties of bread throughout the week, such as wholemeal, granary, oat-topped, seed-based, ciabatta, rye, bagels, wraps, pitta, baguettes and rolls. Choose wholemeal varieties for maximum nutrients (such as fibre, B vitamins, vitamin E and magnesium).

Accompaniments
Fill out your lunchbox with the following:

Fruit – include fruit such as apples, grapes, plums and berries. Chopped fruit, fruit salad or dried fruit such as apricots, raisins and dates can be easily handled and eaten by children. A fruit smoothie is also a healthy option.
Vegetables - chopped vegetables such as carrot, celery and cucumber can be included with dips such as hummus to provide a nutritious snack. Cherry tomatoes, sliced peppers, baby corn and sugar snap peas are great for adding colour and are easy for young children to eat.
Desserts - fruit can be added to low-sugar jelly, or mixed in with natural yoghurt for a tasty dessert. Yoghurt drinks or small pots of custard or rice pudding can top up calcium intake and provide an alternative to more sugary or fatty options. If you like cakes and biscuits, try varieties such as hot-cross buns, scones and malt loaf. Include your favourite cake once in a while, but keep the portion small.
Variety is key to keeping lunchboxes appetising and appealing. Sandwich fillings can be packed with salad to add colour and nutrients, and accompanied by low-fat nutritious options such as lean meat, fish, egg and low-fat cheese.
Adding a treat every now and then is fine - try fun-size chocolate bars, snack-sized packets of biscuits and sweets to keep portions small and the calorie, fat and sugar content low.
Drinks - use tap water, or mix it with low-sugar squash or some fruit juice to add flavour. Unsweetened fruit juice and smoothies count towards one of your five a day, but avoid too many sugary drinks which can add lots of extra calories. Milk-based drinks, without added sugar, are a healthier option for teeth than sugary alternatives.

Fruit and vegetables

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Fruit and vegetables are low in energy and packed with vitamins, minerals, protective plant compounds and fibre, so they're a great source of nutrients and vital for a healthy diet.

Five a day
Due to their nutritional and health benefits, it's recommended that fruit and vegetables form the basis of your diet, with a minimum intake of five portions each day - about a third of your daily food consumption. Currently the UK averages two to three portions a day, so we're falling well short of the benefits they can provide.

Fruit and vegetables should be incorporated into every meal, as well as being the first choice for a snack. Population studies have shown that people who eat a lot of fruit and vegetables may have a lower risk of chronic disease, such as heart disease and some cancers. Health benefits can be gained from fresh, tinned (in natural juice), frozen, cooked, juiced or dried versions. Potatoes don't count though, as they're a starchy food.

How much is a portion?
One piece of medium-sized fruit, such as an apple, peach, banana or orange
One slice of fruit, such as melon, mango or pineapple
One handful of grapes or two handfuls of cherries or berry fruits
One tablespoon of dried fruit
A glass (roughly 100ml) of fruit or vegetable juice
A small tin (roughly 200g) of fruit
3 tablespoons of fruit salad or stewed fruit
A side salad
A serving (roughly 80g) of vegetables, such as frozen or mushy peas, boiled carrots or stir-fried broccoli
Cooked dishes that contain significant amounts of vegetables may also count

So how do you ensure an intake of five portions a day? Here's a typical plan:

Glass of fresh orange juice or smoothie for breakfast = one portion
Small pack of dried apricots for mid-morning snack, instead of a chocolate bar or bag of crisps = 1 portion
Small pack of dried apricots for mid-morning snack = one portion
Side salad with lunch = one portion
Sugar snap peas and broccoli, served with main meal = one portion
Strawberries as dessert = one portion

Do remember that some fruits contain many of their nutrients just under the skin, so eating them with the skin on can provide greater nutritional benefits and the maximum amount of fibre compared with just drinking the juice of the same fruit.

Preconception and pregnancy

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

When planning for a baby, a healthy diet will provide you and your partner with the nutrients needed to prepare your body for conception. When you become pregnant, what you eat is also vital for the development and well-being of your unborn baby and may affect its future health.

Body weight and fertility
Being a healthy body weight is important before pregnancy. If you're very underweight, it can be more difficult to conceive. Being obese may also cause problems with conceiving especially if you suffer from polycystic ovary syndrome. Women who are obese while pregnant also increase the risk of complications during pregnancy, delivery and in the few days after birth.

The ideal weight range is usually calculated using the body mass index (BMI). A BMI between 18.5 to 25 is a healthy weight for most people and associated with relatively low risks. For people with a BMI over 30, even a small weight loss can greatly increase your ability to conceive and have a healthy pregnancy. Take steps either to lose or gain weight in a sensible way before you become pregnant. Crash dieting is not good for your health, and limiting your range of foods may deplete your nutrient stores. If you're concerned about your weight, you may find it useful to speak to your doctor or practice nurse for further advice.

and your partner¦
Eating a healthy diet and being the right body weight is important for men who are hoping to become dads, too. There have been many studies looking at specific nutrients such as zinc and selenium and male sperm quality. However, the key messages for men are:

Aim to be the right weight for your height by eating sensibly and exercising on a regular basis
Follow the principles of healthy eating. Eating a variety of foods will help ensure you have all the nutrients you need such as zinc and selenium
Stick firmly within the alcohol limits. Do not exceed three to four units per day on a regular basis, preferably with some alcohol-free days each week

A balanced diet
With a few exceptions, you can continue to eat a normal, healthy diet before and during pregnancy. This includes regular meals and snacks, and a sensible healthy eating regime containing:

plenty of starchy carbohydrates - bread, rice, pasta, breakfast cereals, chapattis, couscous and potatoes
plenty of fruit and vegetables - at least five portions a day
low or reduced fat dairy products such as milk, yoghurt, fromage frais and pasteurised cheeses
lean sources of protein, such as meat, poultry, fish, eggs (well-cooked), beans and pulses
not too many fat-rich and sugary foods
at least eight medium glasses of fluid each day
very little or no alcohol

Generally, pregnancy can progress well with the need for only very small increases in protein, carbohydrate, fat, vitamins and minerals. The digestive system in pregnant women changes and becomes more efficient at absorbing certain nutrients. In fact, with only a few exceptions, most of the additional nutrient needs of pregnancy can be met by eating a well-balanced and varied diet. So the old adage 'eating for two' doesn't mean you should eat twice as much food.

Weight gain
Optimum weight gain in pregnancy depends on your pre-pregnant weight. The baby and amniotic fluid are only a small part of the weight gain, the rest is an increase in the mother's fat stores to provide an energy reserve for later breastfeeding. There are no specific recommendations for pregnancy weight gain in the UK. However in the USA, thinner women are encouraged to gain a little more weight, anywhere between 12.8kg and 18kg (28lb to 40lb), while women of an average weight should aim for between 11.5kg and 16kg (25lb to 35lb). Overweight and obese women should aim to gain less weight and this should be discussed with your midwife or health care provider.

Pre-school children

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.


Nutrition for children
Food and nutrients help to form strong teeth and bones, muscles and a healthy body. A good diet can also help to protect your child against illness now and in the future.

This is a critical time to complete the weaning process, reducing the amount of milk and establishing the foundations of your child’s diet. A young child's diet needs special care and planning - the need for energy and nutrients is high, but appetites are small and eating habits can be fussy. Their diet must be made up of small, regular, nutrient-dense meals.

Key nutrients and dietary sources
Suitable foods
Base your child's intake on the following food groups to help ensure they’re getting all the important nutrients. Remember pre-school children should be allowed to eat according to appetite, as there are no definitive recommendations on portion sizes for this age group. At this age, children are often good at regulating their appetite.

There's no need to rely on pre-prepared toddler foods. If the family diet is healthy, children can just have family food.

1. At least one kind of starchy carbohydrate, such as bread, rice, pasta, noodles, cereals or potatoes, should be served with all meals.

Young children have small appetites, so fibre-rich carbohydrates can be bulky and inhibit the absorption of some minerals. Gradually introduce higher fibre carbohydrate foods, such as wholewheat pasta and brown rice, so that by the time children are five, they're eating the same fibre-rich foods as the rest of the family.

2. Fruit and vegetables should be eaten often. Aim for at least five servings a day, where a serving is about a handful in size.

Use fruit in puddings and as snacks
Frozen and canned fruit and vegetables can be just as nutritious as fresh varieties
Vegetables can be eaten raw or cooked (serve crunchy rather than very soft to preserve the vitamins and minerals)
If vegetables aren't a favourite, try hiding them by pureeing in to soups, sauces, casseroles and pizza toppings

3. Milk and dairy foods are an important source of calcium. Your child should be having about one pint (500 to 600ml) of milk a day.

Use full-fat varieties; semi-skimmed may be given from the age of two if the overall diet contains enough energy and nutrients
Milk can be used on cereals or in drinks, puddings and sauces
Cheese, fromage frais or yoghurt can be given instead of some milk
Grated cheese, cheese spread or cheese portions can be used on sandwiches or toast
Try yoghurts as a pudding or snack between meals, served alone or with fruit

4. Meat, fish and alternatives should be eaten once or twice a day.

Minced beef, turkey, chicken and pork should be cooked slowly to ensure it's soft and tender
The Food Standards Agency recommends at least two servings of fish a week, one of which should be oily. But don't give your child more than four servings of oily fish a week for boys and two servings a week for girls. Shark, swordfish or marlin should also be avoided, as these contain high levels of mercury, which might affect a child's developing nervous system
Use eggs, either boiled, in sandwiches, as omelettes or scrambled
Try different beans and pulses, such as lentils, baked beans, peas and chickpeas

Adult's Diet

Your weight

Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?

We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?

Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Eating well and drinking sensibly are good investments for your immediate health.

Why good nutrition matters
By eating a nutritious diet and being physically active, you can maintain a healthy body weight and reduce your risk of developing diet-related illnesses, such as type 2 diabetes, heart disease and some types of cancer.

Some of the most important risk factors for premature death in adults are:

Smoking
Obesity
Physical inactivity
Raised blood cholesterol
Raised blood pressure
Excessive alcohol intake

With the exception of smoking, applying the principles of healthy eating and being more physically active can make a significant impact on all of these risk factors.

What is a healthy diet?
To understand how you can eat healthily, it's important to know which types of food to consume and why. Your body requires a well-balanced diet, with a good supply of carbohydrates, especially high-fibre foods, plenty of fruit and vegetables, some protein, low-fat dairy products and plenty of fluid. The best way to get the right balance is to follow the principles of healthy eating shown on the Food Standards Agency's 'eatwell plate'

Why don't we eat healthily?
A consumer survey carried out by the Food Standards Agency revealed that knowledge of what constitutes a healthy diet is actually quite high. Most of the adults surveyed knew which kinds of food they should be eating more of, such as fruit and vegetables, or less of, such as fat and salt.

But data from the National Diet and Nutrition Survey, published in 2003, shows that UK adults eat too much saturated fat, sugar and salt, not enough dietary fibre and, on average, their fruit and vegetable intake is fewer than three portions a day.

The rising number of people becoming overweight also tells us that, for a variety of reasons, this knowledge about diet is not being translated into positive action to achieve a healthier diet.

Some media coverage of healthy eating habits can make it seem as though a healthy diet will be incredibly difficult to achieve - either very expensive or not very tasty. But it's possible, with a few simple changes, to make your diet significantly healthier and reduce your risk of illness without it being an onerous task (see the Balance of good health article for details). There are lots of different things you can do, so approach the changes one at a time.

Everyone should be eating a variety of food to achieve a healthy diet, but some nutrition issues are more specific to men or women.

Nutrition issues for men
While both sexes need to maintain a healthy body weight, men in particular should be wary of excess weight. In men, extra pounds tend to be stored around the tummy. Sometimes referred to as abdominal fat, this increases the risk of developing heart disease and diabetes to a greater extent than fat stored on the hips and thighs, which is more typical for women.

This risk of abdominal obesity is even greater for men of Afro-Caribbean and Asian origin.

Infants Birth to Six Months

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.


Making the right choices when it comes to feeding new babies will help them get a good start in life.

Breastfeeding
The Department of Health recommends that, wherever possible, infants are breastfed exclusively until six months of age.

Breastmilk is the best source of nutrition for newborn babies, as it provides easily digestible nutrients in the right quantities. It's also packed with antibodies and helps to establish the baby's immune system.

Babies breastfed exclusively are reported to be at less risk of stomach upsets and ear, respiratory and urinary tract infections than those who are bottle-fed formula milk. They're also less likely to become obese or experience constipation and vomiting. If there's a family history of allergies or diabetes, breastfed babies are less likely to develop these.

Breastmilk contains substances that help the development of a baby's brain, retinas, gut lining and protective sheath for the central nervous system. Breastmilk also contains hormonal factors that help the baby's growth and development. It carries digestive enzymes, too, which help to digest the nutrients in milk, helping the baby's immature digestive tract.

When not to breastfeed
Breastfeeding isn't recommended for all women. For example, those who are HIV-positive risk transmitting the disease to their baby through their milk. If you're taking any medication, you should also check with your doctor or midwife before breastfeeding.

Types of breastmilk
During the first few days after birth, the mother's breasts produce a substance called colostrum. This yellowish fluid is packed with antibodies and is rich in protein, making it ideal for newborn babies.

The colostrum soon changes and becomes thin and white (transitional milk). Then, after three or four days, the mature breastmilk starts to come through.

At each feed the breasts produce two types of milk: foremilk, produced at the beginning of a feed; and hindmilk, which has more fat, energy and essential nutrients. As babies grow, it's important they receive the hindmilk in order to meet their nutritional needs.

Childrens Health

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.


As children get older, they have an increasing amount of freedom over food choice and often eat outside the home. Peer pressure and advertising also start to play their part in your children’s food preferences.

Nutrition and children
Although their growth is slower than in infancy, school-aged children still have high nutritional needs but fairly small appetites. So it's crucial all meals and snacks continue to be rich in nutrients and energy. The food choices children make during the crucial years of development can influence their future health risk and can also influence food habits in later life.

A structured eating plan with regular meals and snacks is important to establish good eating habits. Ensure there's also plenty of variety - burgers and chips are fine occasionally, but not for every meal.

A limited number of foods makes it difficult to obtain the full range of nutrients. Make sure your child has a range of foods based on each of the main food groups.

Energy
School children still have a high energy requirement for growth and activity, but increasing numbers are becoming overweight. This is because they’re eating too many calories and not being active enough to use up the extra energy they’ve eaten.

If you think your child is putting on too much weight, don't make a big issue of it. Instead, encourage physical activity in whatever form (football, netball, walking the dog, cycling, swimming and so on).

Base meals and snacks on the five main food groups, but limit fatty and sugary snacks.

An overweight child still needs a nutrient-packed diet that provides all the essential building blocks for growth and development. Encouraging healthy eating should ensure children maintain a healthy weight. Make sure the whole family is eating healthily to provide good role models.

Calcium
This mineral is important for healthy bone development. Good sources include dairy products such as milk, cheese, yoghurt and fromage frais, as well as fortified orange juice, green leafy vegetables, cereals, sesame seeds and tofu.

Your child should ideally aim for three servings of calcium-rich food a day - for example, a 150ml glass of milk, a small pot of yoghurt and a small matchbox-sized piece of cheese.

Folate
This vitamin is important for growth, but intake is low in some children, especially those who skip breakfast because fortified cereals are a good source of folate. Other sources include bread, green leafy vegetables and pulses.

Iron
This mineral helps to keep red blood cells healthy. Insufficient iron intake can lead to iron-deficiency anaemia, but this is much less common in primary school–aged children than their younger and older siblings.

Good sources of iron include red meat, liver, fortified breakfast cereals, beans and pulses.

To help absorb the iron more effectively from non-meat sources, combine it with vitamin C-rich foods such as citrus fruits and fruit juice.

Fatty and sugary foods
This group includes spreading fats (such as butter), cooking oils, sugar, biscuits, cakes, crisps, sweets, cream and ice cream, chocolate and sugary drinks. These foods shouldn't be eaten too often and, when they are, should only be consumed in small amounts.

They're loaded with calories, fat and sugar, and don't necessarily contain many vitamins and minerals. Also, sugary foods and drinks (including fruit juice) can increase the risk of dental decay.

Limit the amount of sugar and sweets eaten, and offer them at the end of meals, rather than in-between.

Some sugar-free or diet drinks can also cause decay because of their acidity. Milk or water is the best drink between meals.

Older adults - staying fit and healthy

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Eating well and being active will help you stay fit and healthy so you can live life to the full and reduce the risks of ill health.

Older adults in the UK
The number of older adults in the world is growing both in absolute and relative terms. In 1994, 16 per cent of the UK population was aged over 65. By 2031, this will increase to 23 per cent, and 10 per cent of this figure will be made up of people over 75 years old. The greatest challenge over the coming years will be maintaining the health of this increasing number of older adults.

Deciding what we mean by 'older people' is a little arbitrary. The World Health Organization classifies people aged between 45 and 59 as 'middle age', 60 to 74 as 'elderly' and over 75 as 'old'.

But the nutritional needs of older adults are difficult to neatly categorise into absolute age groups. Dietary needs depend on current health, and while many older people are fit and active, some others who are younger may be frail and require additional care.

Nutrition for generally fit and healthy older adults
Activity
Research shows that remaining active can help to maintain both mental and physical health. Keeping up the activities you enjoy doing will help to maintain physical fitness and preserve muscle tissue. Preserving your strength will help to maintain your independence. Remember, activity doesn't necessarily mean joining an exercise class. Gardening, walking to the shops and housework can all count as types of activity too.

Energy
Energy requirements can decline with age, particularly if physical activity is limited, but the need for protein, vitamins and minerals remains the same. It's vital that food choices are nutritionally dense, which means you still need to eat a variety of foods to get all the vitamins and minerals you need, but with fewer calories. If you're overweight or obese, it's even more important to be calorie conscious.

Fat
Advice to restrict fat intake, particularly cutting saturated fat to improve heart health, remains true for older people who are fit and well. A dietary survey of older people showed most eat too much saturated fat. Above the age of 75, fat restriction is less likely to be beneficial, and isn't appropriate if the person is frail, has suffered weight loss or has a very small appetite. In fact, in these situations additional fat may be used to increase the calories in meals and snacks to aid weight gain. Read our tips for tackling nutritional problems for older people.

Fibre
Older people can suffer from constipation and bowel problems mainly due to a reduced gut motility and inactivity. To relieve this, try eating high-fibre cereal foods, fruit and vegetables. Raw bran and excessive amounts of very high-fibre foods are not the answer, though; they're too bulky and may interfere with the absorption of certain nutrients. To help the gut work properly, it's also important to drink plenty of fluid, approximately eight medium glasses a day.

Fluid
Dehydration can make people feel drowsy or confused, it's important to drink, even if this means extra trips to the toilet. The risk of dehydration can be higher in older people because their kidneys don't function as efficiently as those of younger people. Older people are also not as sensitive to the feeling of thirst. Fluid intake doesn't just mean water - it can also include such drinks as tea, coffee, fruit juice and squash.

Sugar
Generally fit and healthy older people should limit foods and drinks that are rich in sugar, as it can impair dental health and contribute to weight gain when energy intake is too high. But for people who have a poor appetite, or who have lost weight, sugar-rich foods can be a useful source of calories.

Iron
Anaemia is common in older adults. Poor absorption of iron, due to changes in the gastrointestinal tract, blood loss and the use of certain drugs - together with a poor dietary intake - may be causal factors. Make sure your iron intake is sufficient by eating red meat and foods from non-meat sources (such as fortified cereals, dried fruit, pulses and green leafy vegetables) every day. Absorption of iron from a meal containing non-meat sources is maximised by consuming foods rich in vitamin C at the same time (such as a glass of fruit juice, fresh fruit or vegetables).