Did You Know?

Salt – how can you control the amount that you eat?

The guideline for daily salt intake is six grams for an adult or about 1 level teaspoon. Most adults in the UK currently eat more than nine grams a day.

To reduce your salt intake

• Don't add salt to your food when cooking
• Skip salt at the table or don't put the pot out on the table
• Check labels when buying food
• Eat fresh, and reduce use of processed foods as they typically account for about 75 per cent of daily salt intake
• Clear out your cupboards and banish over salty items – look for lower salt products
• Use more herbs and spices in your cooking
• Squeeze the juice of citrus fruit such as lemons and limes on fish, chicken and pork.
• Use your salt-free vegetable cooking water as a basis for gravies, soups, stews and sauces.

Why FIVE A DAY?

Why do we need to eat at least five portions of fruits and vegetables each day? Fruits and vegetables contain a wide variety of different vitamins, minerals and phytochemicals.It is starting to become apparent that a "cocktail" of these nutrients can have better beneficial effects than super doses of one particular nutrient. So the advice to eat lots of different fruits and vegetables regularly "eat a rainbow" is sound. Because many of these nutrients are not stored by the body it is important to eat at least 5 portions of fruits and vegetables each day.

Breakfast – don't miss it

Research has shown that children and adults who skip breakfast are more likely to be overweight and obese than those eating breakfast. If you don't eat breakfast you tend to opt for indulgent snacks during the morning. Breakfast eaters are more likely to achieve their recommended intake of vitamins and minerals, and have lower fat intakes.

Exercise - a little goes a long way

Be as active as often as you can. Any amount of physical activity is better than none at all. As a guide try to do 30 minutes of moderate-intensity physical activity every day, whether that's walking the dog, going swimming or doing the housework. It is just as good to accumulate those 30 minutes by separate bouts of good activity eg 10 minutes vigorous sweeping the garden, 10 minute walk to the railway station, plus 10 minutes cycling to the local shops.