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healthier eating

Each person's diet is specific to them. We believe that no food is off limits - our advice is that you can eat anything, just not everything!

 

This enables you to maintain a healthy weight whilst enjoying the foods you love, just in moderation. 

Eating well

Food is a way that we interact with one another, whether it be catching up with friends, celebrating events or just general routine eating. With our diets being more than just fuel, it is important to have a diet that is healthy but enjoyable. 

 

We base our advice on the NHS Eatwell Guide.The Eatwell Guide shows the proportions of the main food groups that form a healthy, balanced diet:  

Eat at least 5 portions of a variety of fruit and vegetables every day  

 

 

Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choosing wholegrain versions where possible  

Have some dairy or dairy alternatives (such as soya drinks); choosing lower fat and lower sugar options  

 

Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)  

 

Choose unsaturated oils and spreads and eat in small amounts 

 

Drink 6-8 cups/glasses of fluid a day. If consuming foods and drinks high in fat, salt or sugar have these less often and in small amounts

Portion control 

The Eatwell Guide image

For more information about the Eatwell Guide, click here to visit the NHS website.

It is important to understand a portion size to only eat the recommended amount. Doing this will help to keep control of your calories.

 

Understanding what a portion size is and only eating the recommended amount is important. Having good portion control will help you to keep your calories in check.

 

Measuring portion sizes can be done using household items like spoons and cups, but an easier way is to just use your hand. This works for men, women and even children, who have smaller hands and need a smaller portion. 

Healthier menu

Lentil soup

Ingredients  

  • 300g red lentils 

  • 1500ml (2 ½ pints) water 

  • 3 carrots - grated

  • 2 onions - sliced  

  • 1 vegetable stock cube  

  • Black pepper

 

Equipment 

  • Saucepan

  • Measuring jug

  • Peeler

  • Grater 

  • Wooden spoon

  • Sharp knife

 

Method 

  1. Peel and grate carrots, chop onion 

  2. Wash the lentils until water runs clear 

  3. Place lentils and all vegetables in a saucepan 

  4. Place stock cube in boiling water and mix, add water into saucepan with vegetables 

  5. Bring to the boil and simmer for 30 minutes 

  6. Serve hot 

Pitta pizzas

Ingredients  

  • 6 pitta breads

  • Tomato puree

  • Examples of toppings 

    • Onion 

    • Mushrooms 

    • Ham or chicken 

    • Tomatoes 

    • Tuna 

    • Sweet corn 

    • Cheddar cheese (grated)

 

Equipment 

  • Baking trays

  • Chopping boards 

  • Sharp Knife 

Method 

  • Pre heat oven to 180 degrees/gas mark 4 

  • Prepare and chop toppings 

  • Spread pizza bases (pitta) with tomato puree 

  • Add topping of your choice onto base

  • Sprinkle a little cheddar cheese on top

  • Bake in oven for about 10 minutes or until cooked 

  • Serve hot

Banana muffins

Ingredients 

  • 150g plain flour 

  • 1.5 teaspoons baking powder 

  • 50g caster sugar 

  • 100ml semi-skimmed milk 

  • 1 egg 

  • 1 teaspoon vanilla extract 

  • 40g lower-fat spread, melted 

  • 1 medium banana, mashed

Equipment 

  • Paper muffin cases

  • Bun tray

  • Wooden spoon

  • Measuring jug

  • Whisk

  • Mixing bowl

Method  

  • Preheat oven to 200C (fan 180C, gas mark 6). Put 12 paper cases into a bun tray

  • Put flour and baking powder into mixing bowl and stir in sugar 

  • Put milk, egg, vanilla extract and melted spread in a jug and beat together with a whisk. Add wet mix to the dry ingredients, then add the mashed banana. Stir until combined - don't over mix

  • Spoon mixture into paper cases and bake for 20-25 mins, until muffins are risen/turned golden

Explore our services

I want to eat healthier foods >

I want to drink less alcohol >

I want to lose weight >

I want to increase my physical activity >

I want to stop smoking >

I need advice for a healthier lifestyle >

I want to understand my NHS Health Check >

We want to be a healthier family >

Citrus

Now is a good time for a fresh start

Take the first step towards a healthier
lifestyle by contacting us today.
 
Complete the contact form, call
01670 623 840 or email  healthtrainers@northumberland.gov.uk and a member of the team will come back to you.

Thank you. A member of the team will contact you as soon as possible.

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