Recipe Book by North Kesteven District Council

food4life Recipe Book

cooknk Produced by the Food Team at North Kesteven District Council with funding from NHS Lincolnshire

Index Food safety tips

Food safety tips 3

Weights and measures conversion chart 3 Recipes:

Thai Red Beef Curry

Vegetable Chilli

Apple and Blackberry Tart

Baked Apples

Leek and Potato Soup

Flapjack

Tuna and Sweetcorn Pasta

Fruit Brûlée

Chicken Meatballs with Salsa

Fruit Kebabs

Citrus Chicken

Oaty Apple and Sultana Crumble

Chicken Wraps

Sausage, Herb and Tomato Casserole

Cottage Pie with Leek and Potato Topping 11

Using up leftovers

Salmon and Broccoli Bake

Eight tips for eating well

Spanish Omelette

The Eatwell plate

Vegetable Stir-fry

Weight chart

We would like to thank the following organisations for their help and assistance:

lways wash your hands, work surfaces, utensils and chopping boards before you start, and always after handling raw meat and poultry. Keep raw poultry and raw meat away from ready-to-eat foods such as salad, fruit and bread. Make sure that chicken is cooked through and that any juices run clear. Any leftovers should be cooled within 1-2 hours and placed in the fridge (for up to 2 days) or frozen. When reheating, always make sure that the dish is steaming hot all the way through before serving; never re-heat food more than once.

How much is a…? Measure

Grams

Millilitres

Teaspoon (tsp)

5ml

Dessertspoon

10g

10ml

Tablespoon (tbsp)

15g

15ml

Gas Mark

140 C

Very slow

150 C

Slow

160oC

Slow

170 C

Very moderate

190 C

Moderate

200oC

Moderately hot

220oC

Hot

230 C

Hot

240 C

Very hot

Description o o

o o

North Kesteven District Council

Leek and Potato Soup

Tuna and Sweetcorn Pasta

Serves 6 Preparation and cooking time: 45 minutes

Serves 2 Preparation and cooking time: 25 minutes

3 large leeks, sliced 5 medium potatoes, peeled and cubed 1.5 litres of vegetable or chicken stock Freshly ground black pepper Method Put the leek and potato into a large pan with the stock and bring to the boil. Turn down the heat and cook gently for 20 - 25 minutes. Either serve as it is, or use a blender or liquidiser to produce a thick wholesome soup. Season and sprinkle with chopped parsley if available and serve with thick crusty bread.

1 red onion, chopped 1 garlic clove, crushed 125g sweetcorn Tin of tuna, drained and flaked 1 tbsp dried basil 150g pasta (wholemeal) 1 tbsp olive oil 1 tbsp tomato puree Tin of chopped tomatoes

Tuna and Sweetcorn Pasta

Leek and Potato Soup

Method Heat the olive oil in a large non-stick frying pan. Add the onion and garlic and cook until soft. Stir in the tomatoes, tomato puree and sweetcorn and cook for 5 minutes. Add the tuna and basil and heat thoroughly. Cook the pasta following the instructions on the packet. Drain and serve with the sweetcorn and tuna sauce.

Chicken Meatballs with Salsa

Citrus Chicken

Serves 2 Preparation and cooking time: 1hour 15 minutes

Serves 2 Preparation and cooking time: 45 minutes

Meatballs 200g raw minced chicken 1 medium onion, chopped 1 green chilli, finely chopped Pinch of fresh coriander, chopped ¼ tsp red chilli powder ¼ tsp coriander powder ¼ tsp cumin powder Salsa 1 tbsp vegetable oil 2 sticks celery, chopped 1 medium onion, chopped 2 medium cloves garlic, crushed 1 tsp cumin powder 1 tsp coriander powder ¼ tsp chilli powder 1 red pepper, chopped 1 green chilli, chopped 1 tin chopped tinned tomatoes 1 tbsp tomato puree Pepper to taste 1 tbsp fresh chopped coriander

Method Mix all the ingredients for the meatballs together and roll into medium-sized balls. Heat the oil and fry the celery, onion and garlic until soft. Add spices and chopped green chilli and cook for 1 minute. Add the chopped pepper, tinned tomatoes and tomato puree, cover and simmer for 10 minutes. Add pepper to taste. Lower the heat and add the prepared meatballs to the salsa sauce, then cover and simmer for 15-20 minutes without stirring. Garnish with chopped fresh coriander and serve. Serve with chapattis, naan bread or rice and fresh salad. Allergy advice: Contains celery.

1 tsp sunflower oil ½ onion, finely chopped 1 chicken breast, cut into pieces 1 tsp plain flour ½ red pepper, sliced 1 carrot, peeled and sliced 1 – 2 medium potatoes, cubed Chopped parsley (optional) Freshly ground black pepper Juice of 1 orange, or 75ml orange juice plus 25ml water 130g brown rice

Method

Citrus Chicken

Chicken Meatballs with Salsa

Prepare all ingredients making sure to wash hands, utensils and chopping board after preparing the chicken. Keep the raw chicken away from the other ingredients. Heat the oil in a pan and brown the onions over a low heat for 2-3 minutes. Coat each piece of chicken in the flour. Then add the chicken to the pan and brown for 2 minutes, stirring all the time to make sure it doesn’t stick. Make sure that you wash your hands after handling the chicken. Check that the chicken is cooked - this is when it is steaming hot all the way through, no pink meat is left and any juices run clear. Add the other ingredients, then bring to the boil, turn the heat down and simmer over a low heat for about 20 minutes, until the vegetables are soft and the chicken is thoroughly cooked. While the chicken is cooking, cook the rice according to packet instructions 7

Chicken Wraps

Serves 4 Preparation and cooking time: 15 minutes Red onion Tomato Cucumber Lettuce Cooked diced chicken Mayonnaise Black pepper Red/green pepper Tortilla wrap

...with Lime and Pepper

Method

4 skinless chicken breasts each cut into 6 strips Zest and juice of 2 limes 2 tsp coarsely ground black pepper 1tbsp sunflower oil 8 tortilla wraps 200g tub of guacamole Lettuce 148ml low fat natural yoghurt

Chop onion, tomato, cucumber and peppers into small dice.

Method

Wash lettuce and cut into thin strips. Put all the above into a large bowl and mix in the cooked diced chicken. Lay out the tortilla wraps on a clean work surface and spread with a little mayonnaise. Top with the chicken and salad mixture. Roll up the completed tortilla and cut in half on the diagonal. Ideal to serve with a side salad or to include in a packed lunch. 8

Chicken Wraps

Toss the chicken with lime zest and juice, pepper and oil. Cook in a griddle pan or on the barbecue for 6 â&#x20AC;&#x201C; 8 minutes, turning evenly until nicely browned and cooked through. Heat the tortillas in the microwave following the instructions on the packet. Spread a little guacamole over each tortilla, top with lettuce and chicken and drizzle over the yoghurt. Roll up and enjoy. 9

Sausage, Tomato and Herb Casserole

Serves 4 Preparation and cooking time: 1 hour 15 minutes 16 thin sausages (or 12 thicker ones) 1 large onion 2 x 400g cans chopped tomatoes 2 tbsp tomato puree Dried mixed herbs to taste Method Preheat oven to 200ÂşC, Gas Mark 6. Cut the sausages into three pieces each and peel and chop the onion. Put the sausage pieces and onion in a lightly oiled ovenproof dish and bake in the preheated oven for 15 - 20 minutes. Add the chopped tomatoes, puree and herbs, cover the dish and bake for a further 45 minutes.

Cottage Pie with Leek and Potato Topping Serves 4 Preparation and cooking time: 1 hour 15 minutes

Method

450g lean minced beef 1 medium onion, peeled and chopped finely 1 carrot, peeled and chopped finely 1 stick of celery, chopped finely (optional) 60g turnip or swede, chopped finely, (optional) 300ml beef stock Seasoning Cornflour or gravy granules to thicken

Dry fry the mince and vegetables for 3 to 4 minutes.

Topping 750g potatoes, peeled and chopped 30g butter or margarine Â˝ small leek, chopped finely 2 x 15ml semi skimmed milk

Preheat oven to 200ÂşC, Gas Mark 6.

Add the beef stock, bring to the boil and simmer for 15 minutes.

Cottage Pie with Leek and Potato Topping

Sausage, Tomato and Herb Casserole

Thicken with cornflour or gravy granules, season to taste and turn into an ovenproof dish. Boil the potatoes; when cooked, mash with the milk and season. Gently fry the leek in the butter for a few minutes, add to the mashed potato and mix well. Spread the potato and leek mixture over the mince and bake in a hot oven for 25 minutes until golden brown. Serve with a selection of seasonal vegetables.

Salmon and Broccoli Bake

Serves 4 Preparation time and cooking time: 40 minutes

Method

4 salmon fillets 1 broccoli crown cut into florets 300g fat free natural yoghurt 1 egg, beaten 1 tbsp Dijon mustard Grated zest and juice of Â˝ lemon 3 tbsp white breadcrumbs

Place the salmon in a shallow pan and cover with cold water.

Tip You can swap the salmon in this dish for any firm white fish.

Preheat the oven to 200ÂşC, Gas Mark 6

Salmon and Broccoli Bake

Bring to the boil, then lower the heat and poach gently for 10 -12 minutes until just cooked through. Remove the fish from the water and flake. Arrange over the base of a shallow baking dish. Steam the broccoli florets for 4-5 minutes and add to the salmon. Whisk together the yoghurt, egg, mustard, lemon zest and juice and spoon over the salmon and broccoli. Scatter with breadcrumbs and bake for 20 - 25 minutes until the topping is set and golden. Serve with new potatoes and salad or seasonal vegetables.

Spanish Omelette

Vegetable Stir-fry

Serves 1 or 2 with salad Preparation and cooking time: 20 minutes

Serves 2 Preparation and cooking time: 15 minutes

This classic Spanish tortilla is traditionally served in wedges; mix with some fresh salad and olives for a great light lunch. 2 medium eggs 1 tsp oil 1 small onion, finely chopped 1 clove garlic, finely chopped 25g frozen peas 2 tomatoes, peeled and chopped Â˝ red or green pepper, finely chopped 1 medium potato, peeled and cubed Method Boil the potato for 8-10 minutes. While the potato is cooking, fry the onion, pepper and garlic for 5 minutes, until the vegetables have softened but not coloured. Add the peas, drained potatoes and tomatoes. Next beat the eggs together in a bowl and pour into the frying pan over the vegetables. Cook for another 5 minutes, then place under a medium grill for 3-5 minutes until the egg has set and the top is golden brown. 14

Vegetable Stir-fry

Spanish Omelette

Try spicing up these simple vegetables with a little chilli or soy sauce. 1 carrot, cut into strips 1 leek, sliced 100g broccoli, broken into florets 1 red pepper 1 tsp oil Method Heat the oil in a pan or wok and add the vegetables, then stir. Cook for 3-5 minutes, until the vegetables begin to soften, stirring occasionally. Tip You can swap any of the vegetables according to what you have available or is in season.

Thai Red Beef Curry

Serves 4 - 6 Preparation and cooking time: 1½ - 2 hours

Method

4 tsps of vegetable oil 600g lean braising steak, cut into 5cm pieces 1 red onion, chopped 1 tsp Thai red curry paste 500g chopped tomatoes 3 tsps of sweet chilli sauce Juice of ½ a lime 10g coriander, stalks and leaves, chopped 100g sugar-snap peas, sliced 100g French green beans, sliced

Heat half of the oil in a large flameproof casserole dish.

Preheat the oven to 140ºC, Gas Mark 1.

Brown the beef in batches over a medium-high heat, adding a little extra oil if needed, then set the meat aside on a plate. Heat the rest of the oil, add the onions and fry gently for 10 minutes until very soft and light brown. Add the curry paste, tomatoes, sweet chilli sauce, lime juice, coriander and beef. Cover and place in a heated oven for 1 hour. Uncover for the last 15 minutes to thicken up the sauce a little, adding the sliced sugar snap peas and green beans.

Thai Red Beef Curry

Vegetable Chilli

Serves 2 Preparation and cooking time: 35 minutes ½ tbsp oil 100g mixed vegetables (or vegetarian mince) 1 onion, finely chopped 1 tin of chopped tomatoes 1 clove garlic, finely chopped 1 tbsp tomato puree ½ tsp chilli powder ¼ tsp cumin ¼ tsp coriander ½ red pepper, chopped 100g mushrooms, sliced 1 small tin of kidney beans 150g basmati rice

Method

Vegetable Chilli

Vegetable Chilli Cook the onion over a gentle heat for 2-3 minutes. If using vegetarian mince, add and brown at this point. Add the chopped tomatoes, tomato puree, spices and mixed vegetables if not using mince. Bring the sauce to the boil, then lower the heat and simmer gently for 10-15 minutes. Add the chopped pepper and sliced mushrooms and simmer for 5 minutes. Add the drained kidney beans and simmer for another 5 minutes. Serve with the cooked rice and add pepper to taste.

Apple and Blackberry Tarts

Serves 6 Preparation and cooking time: 30 minutes 6 fresh filo pastry sheets 4 tablespoons light olive oil 350g (12oz) baking apples, peeled, cored and sliced 1 tablespoon lemon juice 125g (4½ oz) blackberries Powdered sweetener or sugar, to taste 4 tablespoons 0% fat Greek yoghurt 2 tsp icing sugar Mint or blackberry leaves (optional)

sheet with a little olive oil as you layer them. Pack a little crumpled foil in each tartlet tin, and bake for 8 – 10 minutes until the pastry is golden brown. Meanwhile, cook the apples in a saucepan with the lemon juice and a couple of tablespoons of water until tender, for about 5-6 minutes. Remove from the heat and stir in the blackberries. Cool slightly and then sweeten to taste with the powdered sweetener or sugar.

Method

Preheat the oven to 190ºC, Gas Mark 5.

Remove the foil from the filo pastry tarts and spoon in the apple and blackberry filling.

Unfold the filo pastry sheets and cut the pastry into six 10cm squares.

Top each one with a tablespoon of Greek yoghurt or serve it on the side.

Fill each individual tartlet tin with 4 layers of filo pastry, turning them to make a star shape. Brush each pastry

Sprinkle with icing sugar and serve, decorated with mint or blackberry leaves, if desired.

Apple and Blackberry Tarts

Baked Apples

Flapjack

Serves 4 Preparation and cooking time: 40 minutes

Serves 8 Preparation and cooking time: 30 minutes

4 large cooking apples Sugar to taste Sultanas/raisins Cloves (optional) Ground cinnamon Strips of orange peel for decoration (optional)

115g butter or margarine 115g caster sugar 85g golden syrup 225g rolled oats 1 tsp vanilla essence

Flapjack

Baked Apples

Method Method Preheat the oven to 180ÂşC, Gas Mark 4. Wash and dry the apples. Remove the core with an apple corer or a potato peeler.

Line a 25x20cm (10x8in) tin with baking paper.

Score a line round the middle of the outside of the apple to prevent the skin bursting whilst cooking.

Melt the butter or margarine, sugar and syrup together.

Fill the hole in the middle of the apple with alternate layers of sultanas/raisins, sugar, cloves and finish with a good pinch of ground cinnamon.

Stir in the oats and vanilla essence.

Stand in an ovenproof dish and add a couple of tablespoons of water to stop the apples sticking together. Bake in a moderate oven for 30 â&#x20AC;&#x201C; 35 minutes or until the apples are soft all the way through. 22

Spread the mixture into the prepared tin and bake for 25 minutes. Do not overcook. Cut into portions and lift from the tin while still warm.

Fruit Brûlée

Serves 4 Preparation and cooking time: 20 minutes Chilling time: 2 hours 450g fresh fruit (eg. oranges, grapes, apples, pears, plums, raspberries, strawberries, redcurrants) 1-2 tsp lemon juice 450g 0% fat Greek yoghurt 4-5 tsp Demerara or palm sugar Method Peel the oranges and cut out the segments. Wash the grapes, cut them in half and remove any pips. Peel and dice the apples and pears. Remove the stones from the plums and cut into pieces. Wash the raspberries, strawberries and redcurrants. 24

Fruit Kebabs Toss the apples and pears in the lemon juice. Drain all the fruit well so that it is quite dry. Place the fruit in a heatproof dish and chill.

Cube, dice or slice any seasonal fruit and arrange the fruit colourfully on a skewer.

Fruit Kebabs

Fruit Brûlée

You can always have a mix of fresh and tinned fruit if there is not enough fresh fruit available. You can add a few mint leaves between the fruit if desired.

Preheat the grill until it is very hot. Just before you place the dish under the grill, spread the yoghurt over the fruit and sprinkle the sugar on top.(It is important that this is done immediately before grilling, otherwise the sugar melts and does not caramelise.) Place the dish as high under the grill as possible and watch it all the time to see that it caramelises evenly.

Any fruit that will go brown when cut, should be sprinkled in lemon juice immediately after cutting to prevent this discolouration. If using tinned fruits take care to only use fruit that is in its own juice or apple juice rather than syrup. The syrup would considerably increase your sugar intake.

Turn the dish, if necessary, and take care that the sugar doesn’t burn. Allow to cool, then chill before serving.

Oaty Apple and Sultana Crumble

How to use up your leftovers...

Serves 4 Preparation and cooking time: 50 minutes

Method

Bubble and Squeak

Frittata

Omelette

Preheat the oven to 180ยบC, Gas Mark 4.

900g Bramley apples 55g caster sugar Lemon juice 225g sultanas

Peel, core and slice the apples. Add the sugar and a little lemon juice to stop them going brown, plus a small amount of water, and cook until soft.

Lightly fry a chopped onion and then add diced bacon. Transfer to a large bowl. Add all the chopped up cooked leftover vegetables (absolutely anything will do) and mix well. Season with a little salt and pepper.

With a rolling pin, roughly crush leftover boiled potatoes. Add small uncooked florets of broccoli or any other small amount of vegetable (e.g. a couple of asparagus spears) and either one chopped spring onion or a tablespoon of chopped onion and a couple of spoons of frozen peas.

Lightly fry any chopped leftover mushrooms in a little butter - do not brown. Season a couple of beaten eggs with a little salt and pepper and a good pinch of dried mixed herbs. You can use fresh herbs when in season.

Crumble topping: 115g plain flour 85g brown sugar 115g rolled oats 115g butter or margarine

Transfer to an ovenproof dish, approximately18cm (7in). Sprinkle the sultanas over the apple. For the topping, combine the flour, sugar and rolled oats in a mixing bowl. Melt the butter or margarine and add to the dry ingredients. Spread this mixture over the apples. Bake in the preheated oven for 40 minutes until the topping is crisp.

Add a small handful of grated cheese and mix well with your hands. Divide into reasonable portions and shape into cakes, lightly coating both sides with a little flour. Either a) put on a greased baking sheet, brush with a little melted butter and bake in a preheated oven,200ยบC, or Gas Mark 6 for approximately 25 minutes or b) fry on both sides until golden brown. These can also be frozen after forming the cakes, but before cooking.

Add half a dozen torn mint leaves and two level tablespoons of grated parmesan (you can substitute another hard strong cheese). Season with pepper. Lightly beat two eggs with a fork and add to bowl. Lightly brush an ovenproof dish with oil and pour mixture in. Cook for 15-20 minutes or until set in a preheated oven at 200ยบC or Gas Mark 6.

Add the egg mixture to the pan and keep it moving with a fork or wooden spoon until the mixture begins to set. Lift the edges to allow liquid egg to flow under. When almost set, sprinkle any chopped leftover cooked ham or any other cooked meat such as cooked sliced sausage over the top, followed by thin slices of fresh tomato. Finish by sprinkling grated cheese evenly over the top of everything and place the pan under a pre-heated hot grill for a couple of minutes until the top is golden and the cheese is melted.

Chicken Stir-Fry

Coronation Chicken

Garlic Mushrooms

Lightly fry a sliced onion in a pan with a little oil - do not brown. Then add some of anything you have in the fridge, such as peppers, mushrooms, celery, leek, green beans or broccoli florets, sliced, diced or chopped. Keep turning to prevent burning. If necessary add a very small amount of water.

Place diced leftover cooked chicken in a bowl. Add a generous dollop of mango chutney, season and add a spoonful of mayonnaise if necessary to bind the mixture together. Add a tablespoon of sultanas. If you have any tinned pineapple pieces left you could add these as well.

Crush a couple of cloves of garlic and fry off in a little butter. Add chopped mushrooms and stir well whilst cooking. This will only take a short time. Remove from heat, season and add enough natural yoghurt to bind. Add chopped parsley.

Meanwhile marinate any diced or sliced leftover cooked chicken in one of the following ways: • With a tablespoon of soy sauce and a tablespoon of runny honey • In a small amount of orange juice • With a tablespoon of sweet and sour dipping sauce (it’s always handy to keep a bottle in the fridge) and some small pieces of pineapple (tinned is equally good and less trouble than fresh). Add chicken and marinade to the pan of vegetables and gently heat the chicken through. If you have any quick-cook noodles you could add these at this stage. 28

This can be used in a number of ways: with a green salad, for sandwiches, on a jacket potato or as a pitta bread filling with a little shredded lettuce. Curried Vegetables Put a very little oil in a frying pan and simply put all the roughly chopped cooked vegetables in with some curry paste. Stir to coat all the vegetables and gently heat until everything is warmed through.

This can be used as a snack on toast, as a pitta bread filling with a little shredded lettuce, served with boiled rice or on a jacket potato.

Eight tips for eating well...

Base your meals on starchy foods. Starchy foods such as bread, cereals, rice, pasta and potatoes are a really important part of a healthy diet. Try to choose wholegrain varieties wherever you can. Starchy foods should make up about a third of the food we eat.

Eat lots of fruit and vegetables. Most people know we should be eating more fruit and veg, but most of us still aren’t eating enough. What is a portion? One portion of fruit and veg = 80g, or any of these: • One apple, banana, pear, orange or other similar fruit • Plums or similar size fruit: a grapefruit or avocado • One slice of large fruit, such as melon or pineapple • Heaped tablespoons of veg (raw, cooked, frozen or tinned) • Three heaped tablespoons of fruit salad (fresh or tinned in fruit juice) or stewed fruit • One heaped tablespoon of dried fruit (such as raisins and apricots) • A dessert bowl of salad • A glass (150ml) of fruit juice

• One cupful of grapes, cherries or berries Try to eat at least 5 portions of fruit and veg every day. It might be easier than you think. Choose from fresh, frozen, tinned, dried or juiced, but remember potatoes count as a starchy food, not as portions of fruit and veg.

cream including soured cream and crème fraiche, coconut oil, coconut cream and palm oil. Unsaturated fat - eating foods that contain unsaturated fat can lower cholesterol level. Foods that are rich in unsaturated fat include vegetable oils (sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seeds. Always read the label. When considering fat content: HIGH is more than 20g of fat per 100g of food. LOW is 3g or less per 100g of food. If the amount of fat per 100g is in between these figures, then that is considered a medium level of fat. Always remember that the amount of a particular food you eat, affects how much fat you are consuming.

Eat more fish. Include a portion of oily fish each week. Examples of oily fish are: > salmon > mackerel > trout > herring > fresh tuna > sardines > pilchards Examples of non-oily fish are: > cod > haddock > plaice > coley > tinned tuna > halibut > skate > sea bass > hake

Cut down on saturated fat. There are two main types of fat: Saturated fat - too much can increase the level of cholesterol which in turn increases the risk of heart disease. Foods that are high in saturated fat are things like meat pies, sausages, meat with visible white fat, hard cheese, butter and lard, pastry, cakes and biscuits,

Cut down on sugar. Too much can cause tooth decay and foods with a high sugar content can also be high in calories. Cutting down on sugary foods could help control your weight. Always read the label. Look on the label for carbohydrates. Sugars are in this group. HIGH is more than 15g sugar per 100g. LOW is 5g or less per 100g. 29

5 30

If the amount of sugar per 100g is in between these figures, then it is considered a medium level of sugars. Unfortunately this figure does not tell you how much of the sugars are added sugars (these are the sugars you want to cut down on). Some food sugars are found naturally in foods such as fruit and milk. You can see the amount of added sugar if you look at the ingredients list. If “sugar” is near the top of the list - the food is likely to be high in added sugars. Please note that there are other words to describe added sugars such as sucrose, glucose, fructose, maltose, hydrolysed starch, invert sugar and honey. Always remember that the amount of a particular food you eat, affects how much sugar you are consuming.

Try to eat less salt - no more than 6g a day for adults - less for children. Three-quarters of the salt we eat is already in the food we buy such as some breakfast cereals, soups, sauces, bread and ready meals. Without adding any

more salt, you could already be eating too much. Too much salt can raise your blood pressure and this can make you more likely to develop heart disease or have a stroke. When buying readymade meals in particular - although also when buying basic foods like bread, cereals - Always read the label and look for the amount of salt per 100g of food. HIGH is more than1.5g of salt per 100g (or 0.6g sodium). LOW is 0.3g or less per 100g (or 0.1g sodium). If the amount of sugar per 100g is in between these figures, then it is considered a medium level of salt For more information visit: www.salt.gov.uk.

Get active and try to be a healthy weight. You can check if you are the right weight for your height by using the chart at the end of this booklet. If you want to lose weight: Only eat as much food as you need Make healthy choices (low fat or low sugar and lots of fruit and vegetable)

And get more active. This doesn’t mean you have to join a gym. You could walk more. Eat a little less as if we eat more than our body needs, we put on weight. Crash diets are not good for your health. Aim to lose about 0.5 - 1kg (about 1 to 2lbs) a week until you reach a healthy weight. For more information visit: www.eatwell.gov.uk/healthyweight

Drink plenty of water. In climates such as in the UK, we should drink about 6 to 8 glasses (1.2 litres) of water, or other fluids, every day to stop us getting dehydrated. When the weather is warm or when we get active, our bodies need more than this. But avoid drinking soft and fizzy drinks that are high in added sugar.

The Eatwell Plate Meat, fish, eggs and beans 12%

Fruit and vegetables 33%

and other sources of non-dairy protein

Food and drinks high in fat and/or sugar 8%

Milk and dairy foods 14%

Don’t skip breakfast. Skipping breakfast will not help you lose weight as you may well miss out on essential nutrients.

Bread, rice, potatos and pasta 33%

and other starchy food

If you want to check what sort of shape you’re in, you can use this chart to check your weight against your height. If you’re worried about your weight, ask your GP or a dietician for advice. Remember this information is only a guide. The most important thing to remember is that you need to make sure you’re eating a healthy balanced diet and keeping physically active.

Your height in feet and inches

Are you the right weight for your height?

OVER WEIGHT

FAT

Your weight in stones

VERY FAT

Your height in metres

Your weight in Kilos