Healthy Eating Tips from BNF

May 12, 2010

The British Nutrition Foundation is delighted to share this short video podcast for students on healthy eating. Our nutrition scientists look at The eatwell plate, and then the 8 tips for eating well.

Eight Tips:

  1. Base your meals on starchy foods.
  2. Eat lots of fruits and veg.
  3. Cut down on saturated fasts and sugar.
  4. Eat more fish.
  5. Try to eat less salt.
  6. Get active; try to be at a healthy weight.
  7. Drink plenty of water.
  8. Don’t skip breakfast.

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Five Diet and Nutrition Tips

{ 90 comments… read them below or add one }

SMH May 31, 2011 at 8:03 pm

I liked how the video broke down the “Eat Well Plate.” I think this would be very helpful for children, especially the examples of serving sizes. I did not know starchy foods or fish were so important to get the things you need from your diet. I rarely eat fish, and to hear I should be eating 2 portions a week was shocking. I guess I am going to have to try something new. I was pleased to see bread was one third of the eat well plate because usually I don’t have time for breakfast and grab a bagel on the go.

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MAO June 5, 2011 at 10:45 pm

I agree with you, I never eat fish and I also found that shocking. I guess I am going to have to develop a taste for it so I can get those Omega three’s. I am also happy about the starchy foods because I love spaghetti and baked potatoes. Now if they could just fit my daily dose of Dr. Pepper in there all would be good.

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DMC 4 May 31, 2011 at 3:30 pm

I had learned alot of this in our nutrition part of the nursing course, but it is still good to have a refreasher and hear things you missed the firt time around. also i had forgotten about the fish in a diet and how benificial it is to a body

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PLP May 31, 2011 at 1:09 pm

This video was very informative and educational. I liked the way the information was given and broken down into sections. This is a video I can refer back to if needed.

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TDO2 May 29, 2011 at 11:00 pm

I really liked this video. Informing people that starches are important and explaining the need for oily fish was a new one for me. Being a carb freak, I was happy to see bread and pasta taking up a third of the eat well plate. I do everything pretty well with the exception of the fruits and veggies. It’s not that I don’t like them, I simply prefer them raw and they are usally served cooked or steamed.

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TDS-2 May 29, 2011 at 9:45 pm

Microwave fish?? That doesn’t seem flavorful. I like how the food groups were broken down; but does everyone follow the same recommended dietary intake world wide. I know that the Food Guide Pyramid has changed within the last five years, this video reminds me of the Food Guide Pyramid from the 90s. What I liked most about this clip was that they told you the approximation of a serving. Fresh fruits and vegetables don’t come with Nutrirional Facts attached to them.

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PEE2 May 29, 2011 at 8:32 am

Another informative and interesting video from the British Nutrition Foundation. This United Kingdom eatwell plate can be universal in the sens that it is no matter in which part of planet you are, if you try to follow those tips about the quantityand the quality of what you eat, you will always be a healthy person. Something i really like is the fact that breakfast is one of the best fuel one can have to begin a day full of energy. I used to skip breakfast because of my busy day. After watching this video, i realised that the lack of energy i used to have in the morning is related to the fact that i missed the most important part of fuel i need for my day.
I really like the way the video was presented with their “how can we achieve this” suggestion. Very interesting video

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butch t June 1, 2011 at 12:13 am

I agree how the “how can we achieve this” segment of the videos were very helpful. I also agree skipping breakfast has impacted my energy level in the morning.

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MDM2 May 27, 2011 at 4:13 pm

I have no problem with eating more fruit, it’s the vegetables I have a problem with. I like plenty of them, I just tend not to incorporate them much in my food. I think I’m going to try making meal plans for the week, that way I can consciously put veggies in my meals. I hate that cheese and dairy have so much fat because I love that food group so much! I was surprised that bread made up such a big portion of the plate. I always thought breads and pastas were really fattening.

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lmp2 May 27, 2011 at 12:03 am

i struggle everyday with eating. don’t get me wrong i love to eat but it’s finding the time to do so. i never eat breakfast because i do not have the time. i also have been watching what i eat and i was getting frustrated because i felt like i couldn’t eat anything because this one thing had to much of one thing so i thought. but now i realize that majority of everything i was cutting out is what my body needs.

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KNE2 May 26, 2011 at 11:04 pm

I really enjoyed this video. I love the idea of the “eat well plate”. Having an actual visual aid as to how much you are supposed to eat of the different food groups helped me realize that I am not eating right at all. I never knew that you should base your meals on starchy foods. I always thought that starchy foods weren’t good for you. When it comes to fish, I know I don’t eat the right amount, because fried shrimp is the only type of fish I like, other than a tuna fish sandwich every now and again. I don’t like plain water, so I have a very hard time trying to drink the right amount every day. I go many days without drinking much, if any, at all. I used to not eat breakfast, but then I realized how important it is, now I never miss eating breakfast.

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SMH May 31, 2011 at 8:08 pm

I did not know the starchy foods and fish were so important either! I do not really like fish either except for the shrimp and occasional tuna sandwich like you mentioned. I do not have a problem with the water, but sometimes I skip breakfast in the mornings when I’m in a rush. I am gonna try and work on it though even if it’s just something small to keep me going till lunch. Please post if you find a fish you like maybe I will try it!

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JLA June 3, 2011 at 7:07 pm

I like all kinds of fish, but mostly fried. However, I have gotten in the habit of eating a can of tuna plain for a snack, it’s low in calories and fat and has some good vitamins and minerals as well. It is also cheap! But actually my favorite quick snack is sardines. Now I know most people think yuck when they hear sardines, I was that way too until I tried them. Try the Crown Prince brand skinless and boneless in olive oil. They also have 2g of Omega-3 fatty acids. I don’t like many other brands.

Wendy Hill May 26, 2011 at 10:59 am

I thought it was very interesting that we should base our meals on starchy foods when you always hear to stay away from the starchy foods. Did’t realize we get energy from starch

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JM2 May 24, 2011 at 9:06 pm

This video was very informative and it made me realize how poor of a job I do on my diet. I noticed while watching that I felt a little guilty because I have not been paying attention to things I know I should be. Salt… I almost shed a tear when I heard her say no more than 6 grams a day. I had to replay that several times to make sure I wasn’t imagining. Fish stuck out as well because when I thought about it I realized I haven’t had any in months. I also realized that I fail miserably at breakfast. I will be slowing down from now on and force myself to eat at least a piece of fruit.

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lmp2 May 27, 2011 at 12:09 am

i am in the same boat as you. i love salt on everything. i never eat breakfast either because i never have time. i have been on this protein diet for 3 weeks now and yes i have lost the wait but it is killing me i have no energy what so ever but i haven’t had anything to drink besides water and that makes my skin look alot better.

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MDM2 June 3, 2011 at 5:24 pm

I’m the same way with breakfast and fish. It’s so hard for me to eat when I first get up. So by time I do get around to eating it’s been at least 5 hours since I woke up. As far as fish, I like it. I just rarely eat it. I’m really into sushi and sashimi but it’s so expensive to eat regularly.

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LLM June 5, 2011 at 11:33 pm

I have the same problem as you, I hate eating breakfast when I wake up because I do not have much of an appetite for anything so it makes it hard to try and eat. I also am not crazy about fish so it makes it hard to eat the daily protion of it.

HMH2 May 24, 2011 at 4:57 pm

What a practical way to look at building your menu – the eat well plate. I like the illustration and how they put the food on a plate rather than the food pyramid that we normally use. This way, people can have a visual of the quantities of food that they should have from each food group. The one item that is always difficult for me to get the right quantity is water. It feels like if I were drinking the recommended water amount that I would be drinking all day long. There are days when I don’t have time to drink the recommended amount of water – but I’m trying.

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aak2 May 26, 2011 at 9:11 pm

I like the “eat well plate” better than the pyramid. It gives me a better picture in my head of what I am suppose to be eating. I think that teaching kids about the eat well plate instead of the pyramid would be a great way of teaching them how to eat. And I know, that seems like a lot of water to drink, especially for someone that doesn’t like water all that much. I go days without drinking any.

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KNE2 May 26, 2011 at 11:00 pm

I have a hard time with the water as well. I don’t like plain water, so I don’t drink the right amount every day. I also go days without drinking any at all. I really like the “eat well plate” and I agree that it would be great if we were to use it when teaching children how to eat healthy, rather than the food pyramid.

PEE2 May 29, 2011 at 8:40 am

You are so right aak2. The ” eat well plate” gives us a more specific information about our diet than does the pyramid. Personnally, i am a big drinker of water. But i have to fight always with my fiancee to the fact that she is not giving our son water to drink. And when she’s agree to do that, she mixes water with juice. This video reveals us the tremendous benefit to have water on our daily diet. After making her watch the video, she recognised how wrong she was. Thanks for the British Nutrition Foundation.

TDO2 May 29, 2011 at 11:03 pm

I agree. The eat well plate is much more clear on what we should be eating. Children would understand it better, and adults who are learning…or should I say re-learning how to eat right would have an easier time with it.

ACR2 May 24, 2011 at 2:29 pm

The Healthy Eating Tips Video was very intersting. People from the UK are most likely less fat because they follow these tips. I did not realize that starch was a necessity because you hear so often that you should stay away from starch. I did not know you should diversify the fish you eat. I eat mostly talapia and recently discovered I like samon, so I guess I need to mix it up a bit. It was neat hearing tips from the younger generations.

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aak2 May 24, 2011 at 1:10 pm

They gave some really good information in this video. I am not a big fan of fish but, I do love bread. I eat a lot of bread. Maybe if I knew different ways of cooking it I would like it better. What if someone is on a diet though? Are they suppose to still add these different things into their meals. I know a lot of people that go off starch, but in the video it said that is where we get our energy. Does watermelon count as one of your fruits as long as you don’t salt it? I never use salt, I am not a big salt fan either. One things I really need to do is drink more water. I have about 4 or 5 cokes a day and no water. Watching all these videos are making me want to change the way I eat. πŸ™‚

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MRC2 Melanie Cottrell May 24, 2011 at 11:04 am

I thought this video was interesting. The accents kept me on my toes because they said pronounced things differently from Americans. The Eat Well Plate was a different way of looking at our Food Pyramid. It’s nice to see that I can eat more bread than I have been. I love bread and tend to stay away from it. I especially love whole wheat and grainy breads. I need to eat more veg though. 1/3 of our daily intake is way more than what I get. I tend to eat the same things over and over and this video helped me realize that I really need to change up my meals. One thing I never do is skip breakfast. Breakfast is the most important meal of the day. One more thing I wanted to comment on the fluid intake. Water is very important and when I don’t get my daily amount of it I feel tired and just plain yucky. I try to drink 8 oz. every hour.

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R-E February 3, 2011 at 5:00 pm

Childrens dietary needs are different than adults. Fish is a great source for adults and the carbs are not bad ones

RE

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N-T January 26, 2011 at 6:46 pm

the balance of these things are more important than i realized i was excited to watch this video because i have been trying to eat more healthy and now i know the steps to start eating more healthy. πŸ™‚

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HMH2 May 24, 2011 at 5:01 pm

I agree with your statement that the balance of these food items is important. It’s difficult to get all of the nutrients we need in one plate but this video showed me that it can be done. I’m trying to eat healthier as well. The biggest struggle that I have is that I get bored and want to snack at times.

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J-W January 19, 2011 at 9:18 am

What are the dietary needs of children under 2?
The video described why people over the age of 2 need a balanced diet and how to accomplish it, but it did not describe what children under 2 need to have a healthy diet.

J-W

(This was originally posted on our class website. I’m submitting it on here to make sure I get credit) πŸ™‚

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C-S January 18, 2011 at 7:40 am

I too, am glad that they have changed how much carbs to have. Their are so many diets I have been on that concentrated solely on protein. I have been trying to eat breakfast, and drinking a lot of water. I will have to remind my husband that potatoes do not count as a vegetable πŸ˜‰

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Chelsea Wilson January 16, 2011 at 6:47 pm

i didn’t know that the bread/ grain portion was 1/3 of your requirments. I have always been told to cut all of my startches out..i didnt know you actually needed them. I’m not too crazy about fish, but i guess I should try to incorporate it more in my diet. This video completely changed my view on healthy eating.

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James Keith January 13, 2011 at 8:35 pm

I was pumped to see that I should add more starches in my diet. Most of the diets I have been on in the past restrict starches. Hello Lays chips goodbye rice cakes.

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Joshua H. January 16, 2011 at 12:52 am

I agree with you on that comment i didn’t know that we could have that much starch in your diet they have so many diets that say low carbs low starches help you loose weight. I might not eat the lays chips too much salt but other than that I’m going to eat spaghetti for dinner.

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JM2 May 24, 2011 at 9:09 pm

I agree. I love pasta and bread, not in excess, but I love them. A lot of information I see now is that they are bad for you so cut them out. I guess I have been reading the wrong things!

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Robin Earnest January 10, 2011 at 8:48 pm

I really did not know that baked beans was in the fruit category. Nor did I know that smoothies were worth 2 fruit servings. This is very helpful for this information I did not know. Thanks for the videos.

RE

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James Keith January 13, 2011 at 8:35 pm

I had no idea baked beans was a fruit either. God help us if I eat two servings of baked beans.

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Stephanie Gifford January 10, 2011 at 7:45 pm

I was shocked to discover that starches should be 1/3 of your plate. I thought that fruits and vegetables would be a bigger part of the plate instead of being an equal 1/3. S-G

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MIA January 10, 2011 at 1:33 pm

I didnt realize until i watched the video on how i do alot of the bad things as far as my diet goes! lol I am a picky eater and really need to be open to more fruits and veg. I was shocked at the real portion sizes! M-S

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Stephanie Gifford January 10, 2011 at 8:04 pm

I do not eat as I should either. Knowing exactly what we need and how much will maybe help us get on the right track. I did not think that we needed as much starch as fruits and vegetables. Now, if this class will convince me I like the healthy foods I will be doing good. Good luck at your healthier future. S-G

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E-A January 11, 2011 at 1:54 am

I am with you on this one Mia.I am a picky eater,and i eat all the wrong things at the very wrong times.Am working on introducing more vegies in my diet.

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E-A January 10, 2011 at 1:49 am

This is pretty informative.I am glad i love fish.I am cutting back on red meat and i will increase my vegetable consumption.

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Devin Ryan August 30, 2010 at 6:34 pm

I was aware that we were not supposed to skip breakfast (thank you, cereal commercials), but i didn’t know about how often we were supposed to eat fish. I think most everything else on the video has been drilled into our brain since we were little (less fat, less salt, more vegtables). P.S- I love how they say vitamins!

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Taylor B August 25, 2010 at 10:18 pm

I was not familar with the “eatwell plate.” But, it is a good way to help folks visualize the portions of food you should eat from each food group in a day. I need to add more friuts and whole grains to my diet and stay away from potatoes! They are my downfall.

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ACR2 May 24, 2011 at 2:30 pm

I was not familar with the “eatwell plate” either but I like it more than our food pyramid. It is more visual, and would be better for grade school students.

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Holly Bean August 24, 2010 at 11:48 am

I didnt realize that we were supposed to eat fish two times a week, but I do not like fish so I do not think that i will be able to do this. I also have a hard time eating eating breakfast. I know that I should but I am usually not hungry when I get up, and I also have a hard time getting up early enough to eat breakfast. My real down fall is eating to much sugar and salt. I do not think that I could live without my chocolate or my salt. I do need to try to follow the tips in the video.

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Ashley M. August 23, 2010 at 12:41 am

I found this video to be a reveiw and also a learning experience. I knew variety was good, but I never knew how much of a impact it makes. The eight tips helped me with a balance I need to make when Im on the run. It informed me that simple things can be easy to grab and help with everyday portions.(ex: smoothie or banana) I never knew that we shouldnt have more than 6g of salt or that two portions of fish can help with our heart. My flaws have been skipping out on breakfast and not drinking 6-8 glasses of water a day. All of these things are good to hear, because I never knew I wasnt getting enough of each portion. Very good imformation. All of these suggestions are about to take a toll in my everyday life from now on.

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Laken Teague August 22, 2010 at 10:56 pm

I found this video to be very helpful. I am a junk food eater and it informed me that I need to start eating right. I did not realize that breakfast and fruit were that important. This video has for sure made me change my eating habits.

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Taylor B August 25, 2010 at 10:20 pm

I eat a lot of junk food too. I think I better grab an apple rather than a #7 from Taco Bell!

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Salvador V. August 22, 2010 at 9:30 pm

I found this video to be some-what informative. I knew a good portion of what they discussed but, it did help point out a few flaws in my diet that I should work on like eaing more fish, starchy foods, and vegitables.

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Lindsey E August 21, 2010 at 11:56 am

The video was very informative. The Eat Well plate has given me ideas on how to eat well porportioned meals. I am constantly on the run so it is hard sometimes to eat healthy. This video go me thinking about needing to eat healthier and excercising more.

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Krysten A August 19, 2010 at 9:41 pm

Well your welcome debora πŸ˜€ sometimes i just don’t drink the water and at other times i do and i can majorly tell a difference in the amount i eat when i don’t.

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Krista M August 18, 2010 at 11:43 pm

The video just reinforced what I already know. I really need to get my eating habits under control. I eat way too much junk food and not nearly enough fruits and vegatables.

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Glen L August 18, 2010 at 10:57 pm

I never realized how healthy fish was for you to eat. This information was good for me to hear and has really helped me realize that i need to make better decisions as to what foods I eat. However, I did not realize that I was not getting the recommended daily amounts of each food groups πŸ™

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Domenique K. Harper August 18, 2010 at 10:04 pm

The video information was great because I work nights and eating healthy can be a challenge. I recently bought protein shake mix and I was glad to hear that using that as a smoothy will be helpful for breakfast. I love fish so we will be grilling and broiling from now on; however, the catfish will be fried in moderation. This information was very beneficial and I will apply it to my daily life.

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Lindsey E August 21, 2010 at 12:02 pm

I too work nights and know that it is a challenge sometimes to eat healthy. You have some very good ideas. Good luck to you.

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Lauren D August 18, 2010 at 7:17 pm

I’ve always known the food group and I try to eat what I think is “Eating Healthy”. Just seeing the video, and actually listening to everything they had to say kind of concerned me. I know I get a variety of these foods regularly but not the total recommened amount that is suggested. They have a lot of good suggestions about simple ways to cut back on unhealthy foods but I feel that keeping up on a strict Nutrition plan every week would get costly and sometimes time consuming.

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DeVonna B August 18, 2010 at 4:26 pm

I didn’t know that milk was protein. I just thought it was good for calcium. That was a interesting. Eating less salt was a good tip also. Alot of foods contain alot of salt so you have to be careful.

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Glen L August 18, 2010 at 10:58 pm

You must be extremely careful with salt intake. It seems like everything we eat in today’s world contains loads of salt!!!

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vera, A August 21, 2010 at 3:01 pm

i strongly agree with you Glen.most people add salt to their food.i dont see that as healthy because too much sodium can lead to many other health problems.

Marcie Gilbert August 18, 2010 at 2:41 pm

It is very instructional gives u alot of information on the different food groups and how they are very help in your daily diet. There are even some that i have never considered being in a food group. Enjoyed it very much.

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Tyler B August 18, 2010 at 11:13 am

I did not relaize that breakfeast could become or be the main meal of the day and that it could also be very healthy to eat breakfast everyday exspcially if you include lots of furit into your breakfast meal.

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Lacey Herring August 18, 2010 at 8:41 pm

Yes that’s why teachers tell you to make sure you eat your breakfast before taking tests because it helps you concentrate better in school.

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Debora M August 19, 2010 at 10:05 am

I know if I eat a healthy breakfast I’m not as hungry the rest of the day. I try to eat a small snack about 10a.m., if I do that I am good to go the rest of the day.

sarina mcgee August 18, 2010 at 10:36 am

i did not know that only 150ml of fruit juice counts as one portion.

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Lacey Herring August 18, 2010 at 8:37 pm

yes but if you do a smoothie it counts as 2 portions. That’s if you like smoothies.

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Madge C August 17, 2010 at 11:21 pm

There is a wealth of information here. Unfortunately for me my favorite catagory of food is the sweets, which are only supposed to be consumed occasionaly. I did not know that fish was better to be eaten twice a week and that one of them needed to be an oily type because of the bennifits it has for helping your heart and such. I need to look and see what 6 grams of salt looks like because I have a sneaky feeling that I consume way more than that on a daily basis.

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Lacey Herring August 17, 2010 at 6:53 pm

I didn’t know that a fruit smoothie counted as 2 portions of your fruit intake. The video said that we should eat 2 portions of fish a week and what if you don’t like fish then what can you eat to substitue it. Lacey H. Sorry forgot to add this on the first one.

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RRJ June 4, 2011 at 8:39 pm

I have a cousin who will only eat a certain type of fish. Maybe you should try to sample different types to see if there is one you like.

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Lacey Herring August 17, 2010 at 6:52 pm

I didn’t know that a fruit smoothie counted as 2 portions of your fruit intake. The video said that we should eat 2 portions of fish a week and what if you don’t like fish then what can you eat to substitue it.

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J-W January 19, 2011 at 9:21 am

Instead of substituting the fish, try cooking it in different ways. Add different sauces or spices to it. Maybe perhaps even prepare it a different way so that it appeals to your tastebuds better!

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PLP May 31, 2011 at 1:06 pm

My favorite is fried fish, so I have tried baking it with a little lemon juice and spices on it and turned out great.

Krysten A August 17, 2010 at 4:00 pm

portions of food are really important…also i actually drink a full glass/bottle of water before i eat a big meal like dinner or something and it helps to not eat as much πŸ˜€ I found it helpful when i do that.

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Debora M August 19, 2010 at 10:03 am

That is a good idea Krysten. I am going to start doing that. I don’t usually eat a great big portion of anything but no matter what I try, I can’t seem to lose any weight. I am going to start drinking a full glass/bottle of water before my meals. Thanks for the idea.

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MIA January 10, 2011 at 1:36 pm

Yes i agree thats a great idea! I love diet coke and drink alot of it ! i have to increase my water intake 100 percent! M-S

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Debora M August 17, 2010 at 10:54 am

I have known since elementary school that I should eat the way the video talks about but its easier said than done. I am going to try to incorporate it more into my life.

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Madge C August 18, 2010 at 9:51 pm

I know what you mean Debora, with trying to manage a full time job and an occasional side job along with being a full time student eating properly is for me a challenge to say the least.

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Krista M August 18, 2010 at 11:36 pm

I feel the same way. I know what I’m supposed to be eating but I usually just grab something quick and easy instead of eating right.

Salvador V. August 22, 2010 at 9:34 pm

Those eating habits have been taught to us from a young age but like you put it “easier said than done”.

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Terrie H August 17, 2010 at 8:13 am

Very good information. Ready to learn more. Just this little bit has really confused. Makes me wonder if my doctor was a fruitcake. He told me not to eat broccoli, Brussels Sprouts or cabbage. Because of my heart. HUM Never to old to learn.

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Madge C August 18, 2010 at 9:55 pm

If you are taking cumidin…..not sure if I spelled that right but blood thiner then you are not supposed to eat the green veggies. So if that were the case then thats why.

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Terrie H August 19, 2010 at 8:57 pm

No not taking a thinner. Just like all the years I have missed eating the things I loved. Oh well I know better now.

N-T January 26, 2011 at 7:03 pm

i have really been trying to make a life style change and eat healthy and boy is it tough when everyone else is eating a big chocolate donut to say i think im goin to eat a banana

MRC2 M Cottrell June 6, 2011 at 1:53 pm

I think most doctors are fruitcakes. That’s why they are referred to as quacks.:) Many years ago I had a doctor that told me, when I was pregnant with my first son, to bottle feed instead of breastfeed. Of course he was totally out of his mind. I don’t know where he is today but I hope he has gotten his information straight. What a nut! Anything that God made is certainly good for our health. Maybe he told you not to eat those particular veggies because they cause gas more frequently than other veggies. Or maybe he just does not like them.:)

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vera, A August 17, 2010 at 1:51 am

Is it more healthy to take skin off chicken before eating it or eating chicken with the skin on it.Why or why not?

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Madge C August 18, 2010 at 9:53 pm

Eat it without the skin because you don’t get the fat content then.

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sarina m. August 19, 2010 at 1:23 pm

i think that there is more fat in the skin of the chicken but to cut out more fat you can grill it or bake it .

Jessilyn Ray August 16, 2010 at 9:48 pm

I enjoyed this video because it was very informative. I appreciated how they broke down what you should eat from eat food group per day. This was very helpful for me. I knew most of the information from the video because I just took Life Fitness this summer and it covered most of the material, but I didn’t realize just how good fish can be for a diet and the video helped to make this point so I will be incorporating fish into my diet from now on.

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Lauren D August 19, 2010 at 12:30 am

They mentioned a lot of things you don’t really hear first when it comes to the Food Pyramid. I never knew how important fish were either.

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WMA June 2, 2011 at 7:37 pm

I am going to help you incorporate fish into your diet, because I know you haven’t been and we eat pretty much the same thing anyway.

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