As a nation we’re still eating too much sugar, salt and saturated fat, and not enough fruit & veg, fibre and oily fish, according to data published by Public Health England last week. There’s also a risk of vitamin D deficiency across all age groups, and people in lower income groups tend to have poorer diets. The data comes from the National Diet and Nutrition Survey (NDNS) – the only source of high quality nationally representative data on the types and quantities of foods consumed – between 2008 and 2012 (i).
We also know that a third of children are overweight by the time they leave primary school (ii), and almost two thirds of adults are overweight (iii). Carrying excess weight puts us at risk of heart disease, stroke, diabetes, and certain cancers – as well as being bad for self-esteem, mental health, mobility and a whole range of other conditions.
So what can we do? Lets not pretend we can or should try and change everything overnight. Here are our top five Phunky tips for kids and their families – try one tip, and once you’ve cracked it, move onto the next…..
1. Fast and Fishy. Try and have at least one serving of oily fish a week – for example mackerel, sardines, herring, trout, or salmon. Not only do you get some heart-healthy omega-3′s, oily fish is also a great source of vitamin D – which we need to keep our bones in tip-top condition. Tinned oily fish can be turned into cheap tasty meals in no time – on toast, with a jacket & salad – or even Brainbox Pizza! Why not set aside one day a week – say Mackerel Monday or Sardines Saturday to remind you?!
2. Strive for Five. We all know 5 A DAY is the target for fruit & veg, but not many of us actually manage it – children get just three of their 5 A DAY on average (iv). Yet they provide vital vitamins, mighty minerals and filling fibre all in one go. So if you only eat one a day today, try two a day from tomorrow! A fruit juice at breakfast? Banana at break time? Salad in your sandwich? Veg soup for supper? Don’t forget whether its fresh, frozen, dried or canned, it all counts towards your 5 A DAY.
3. Bag a Breakfast. We might think skipping breakfast is a good way to save on time and calories, yet research suggests that breakfast really is the healthiest way to start the day (v). Whether its cereal & yogurt, porridge and fruit, poached egg on toast, or even a bacon sarnie, breakfast is a great energy- and nutrient-booster which sees us through until lunchtime, and means we’re less tempted by fatty and sugary snacks by mid-morning. Its easy to get one of your 5 A DAY with breakfast too – a handful of fresh or dried fruit with your cereal, baked beans with your toast, a glass of pure fruit juice….or pop a banana in your bag for munching on the way to school (just don’t dump the skin in the playground!!)
4. Beware Sugar Shocks! Its important to drink plenty – 6-8 cups of fluid a day – but beware the hidden sugar (= excess calories and tooth decay). A 500ml bottle of flavoured milk or fruit juice can contain around 10 teaspoons of sugar, and energy drinks can have closer to 20 teaspoons of sugar!! Even sports drinks and “flavoured water” can contain around five teaspoons of sugar. Tap water on the other hand is an all-round winner – best in class for sugar-free re-hydration, free of charge! Don’t like the taste? Keep it chilled, and add a slice of orange / lemon / lime. Wean the kids off squash by gradually diluting it more and more each day until they’re basically drinking water! And there’s nothing wrong with the odd cup of tea (or two) – with no added sugar!
5. Give the Salt a Shove! We might not think we’re eating too much salt, yet its hiding in some unlikely places – bread, breakfast cereals and ready meals for example, as well as the more obvious suspects such as ham, salted nuts, crisps and soy sauce. Eating too much salt can cause raised blood pressure – even in children – and increase the risk of heart disease and stroke. Start checking out food labels today! Look for ‘reduced salt’ versions of family favourites such as ketchup and baked beans, and zone in on traffic lights & keep red lights for salt to a minimum. Cooking from scratch means you know what’s going in your food – experiment with herbs and spices to add flavour instead of salt and stock cubes (make changes gradually, then no-one will notice!)
Any tips or tricks of your own? We’d love to hear from you – just email [email protected]. A few weeks from now, we could all be feeling a little healthier…let us know how it goes, and don’t forget, you can still have fun with healthy food!
References:
i. Public Health England (2014) National Diet and Nutrition Survey: Results from Years 1-4 (combined) of the Rolling Programme (2008/2009 – 20011/12). https://www.gov.uk/government/publications/national-diet-and-nutrition-survey-results-from-years-1-to-4-combined-of-the-rolling-programme-for-2008-and-2009-to-2011-and-2012
ii. The Health and Social Care Information Centre (2013) National Child Measurement Programme, England, 2012/13 School Year http://www.hscic.gov.uk/catalogue/PUB13115
iii. The Health and Social Care Information Centre (2013) Health Survey for England, 2012http://www.hscic.gov.uk/catalogue/PUB13218
iv. The Health and Social Care Information Centre (2012) Health Survey for England, 2011http://www.hscic.gov.uk/catalogue/PUB09300
v. Pereira, M.A. et al. (2011) Breakfast frequency and quality may affect glycaemia and appetite in adults and children. Journal of Nutrition, 141, p. 163-168.