17th – 23rd March 2025
Did you know that approximately 3 million people in the UK are at risk of malnutrition? In 2012 Nutrition and Hydration Week was created with the aim of educating about healthy eating and drinking, highlighting it’s benefits and overall promoting health and well-being across the globe. As part of this awareness week, we wanted to provide some guidance and advice to those who are looking to alter their eating habits and are opting for a healthier lifestyle.
Eating a balanced diet
To eat healthier, a balanced diet is important to make sure you are eating from all your food groups in a proportionate amount. Here are some tips to help you achieve this:
- Make sure you are eating at least 5 portions of either fruit or vegetables each day
- Swap to using unsaturated oils and spreads
- Base meals on foods that are high in fibre and starch such as bread, rice or potatoes
- Limit yourself from eating foods with a high salt content
- Include a good amount of protein in your diet
- Include dairy in your diet
The average man needs 2,500 calories per day and the average woman requires 2,000 calories per day (dependant of factors such as height or activity level). This should be incorporated into your meal plans.
Hydration
Although water is recommended for your 6 to 8 glasses of fluid a day, you can also get hydrated by drinking low fat milk, sugar free drinks as well as tea and coffee. However, if you are pregnant, in a hot environment, have been active for a long period of time or are ill and recovering, it is suggested that you drink more than the recommended amount. The aim is for your pee to be a clear, pale-yellow colour.
Here are some tips to ensure you remain healthy and hydrated throughout the day:
- Drink regularly
- Ensure drinks are either sugar-free or have no added sugar (avoiding sugary drinks or at least limit your intake)
- Drink low fat milk
- Limit in take of juices and smoothies to one (150ml) drink a day, preferably with a meal
- Look for drinks that have amber or green labels
- When using cordial ensure it is diluted well
- Limit your caffeine intake
For children it is suggested that sugary, fizzy drinks as well as squash and juice should be avoided, as this can lead to weight problems and damaged teeth. Milk and water are the recommended drinks.
