Eating well – more tips

Food Table Celebration Delicious Party Meal Concept

“One cannot think well, love well, sleep well, if one has not dined well”

~ Virginia Woolf, A room of one’s own

Further to our previous post here are some rules of thumb to judge your diet against.

  • Eat a wide range of foods
    Ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.
  • Base your meals on rice, pasta, bread, potatoes and cereals.
    Try to keep it unprocessed by choosing wholegrain varieties – and don’t peel your potatoes.
  • Have lots of fruit and veg
    Try smoothies, augment cereals or porridge with a chopped banana, swap a treat for a piece of fruit.
  • Fish is a generally healthy option
    having a couple of portions of fish a week is good. At least one of these should an ‘oily’ fish such as salmon, mackerel, trout, herring or sardines
  • Cut down on saturated fat and sugar
    We are all aware that these are bad for us but you need to be careful about what is in processed food. Sometimes food and drinks have large amounts of sugar that you would not expect . Check everything but especially look out for fruit juices, spaghetti sauces, soups and breakfast cereals.
  • Eat less salt
    Two tips here.
    Firstly try ‘low-salt’, it is a much healthier option when adding salt to food that you are preparing. Most people get on with it very well as a direct replacement for salt but for a small minority it will taste more bitter than salty.
    Secondly, check your processed foods. Pizzas, pasta sauces, table sauces (ketchup, etc) and processed meats can all be culprits but they do have to state the salt content on the label.
  • Drink (mainly water)
    Aim for 6-8 glasses a day and whilst all non-alcoholic drinks help, water is about the best. You should also have no more than 150ml (just under half a drinks can) of juice or smoothie.
    Dehydration, not having enough fluid intake, can lead to confusion and balance issues amongst other symptoms.
  • Get a good cookbook.
    Not everyone likes cooking but there are ways to make food tasty without using so much salt and fat.

The NHS has a free downloadable ‘Eatwell guide’ at www.nhs.uk/live-well/eat-well/the-eatwell-guide/.

Next are 5 top tips to managing your medication.


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If you know something is wrong then please contact an expert immediately.

Your doctor can help with medical problems, or if you are in an emotional crisis you could contact the Samaritans. You can call them free from any phone on 116 123, email jo@samaritans.org or you may have a branch near you that you can visit (see www.samaritans.org/branches).

If the cause of your crisis is feeling overwhelmed by a financial or legal issue then they may suggest a local legal centre or the Citizens Advice Bureau as a good first step to solving your issues.

There is a Spanish phrase that says ‘Where there is a will, there are many ways’. Just because what you have tried so far has not worked does not mean there is nothing else to try and these people are expert at finding the right solution in a crisis, and they care.

If you know something is wrong then please contact an expert immediately.

Your doctor can help with medical problems, or if you are in an emotional crisis you could contact the Samaritans. You can call them free from any phone on 116 123, email jo@samaritans.org or you may have a branch near you that you can visit (see www.samaritans.org/branches).

If the cause of your crisis is feeling overwhelmed by a financial or legal issue then they may suggest a local legal centre or the Citizens Advice Bureau as a good first step to solving your issues.

There is a Spanish phrase that says ‘Where there is a will, there are many ways’. Just because what you have tried so far has not worked does not mean there is nothing else to try and these people are expert at finding the right solution in a crisis, and they care.