The big message this year is, eat well for you and the planet! And each day of the week has a new theme. We’ve gone through each day to bring you our little tips and options so you can get involved and hopefully explore some new healthy options.
Monday: Focus on fibre
Adults need around 30g of fibre a day, although the average daily intake is 19g. Definitely, something a lot of us can work on.
Fibre comes from all plants and is a non-digestible carbohydrate, although very important. Fruit, veg, grains, beans and any other plant you can think of will contribute to your fibre intake.
Why do you need fibre? Fibre is so vital because it keeps your digestive system running smoothly. It provides bulk for your intestines to work with and helps prevent constipation. There’s also evidence to show that eating enough fibre can help prevent bowel cancer, heart disease, stroke and type 2 diabetes.
So what can you do to ensure you’re hitting your 30g a day?
- Pick wholegrain foods where possible e.g. brown bread, porridge instead of cereal
- Try veggies and fruits as snacks
- Incorporate beans or lentils into your meals
- Add nuts to your snacks
Tuesday: Get at least 5 a day
It’s important to eat a variety of fruits and vegetables, not just for fibre but to get all the essential vitamins and minerals your body requires on a daily basis. Your fruit and veg intake should make up a third of your diet, so aim for that at every meal.
80g of fresh, frozen or canned, 30g of dried or 150ml juice or smoothies all count. The other thing to keep in mind is that only one portion of each fruit or veg counts towards the 5 a day, so don’t go eating hundreds of grams of peas for no reason!
How to increase your fruit and veg intake:
- Top breakfasts with fruit
- Sneak veg into main meals e.g. finely dice a variety of veg into your spag bol
- Roast your veg and use lots of herbs and spices!
- Blend veg into a dip e.g. red pepper and garlic hummus
- Fruit is the original grab and go snack
Wednesday: Vary your protein
On the topic of variety, Wednesday is all about that. Use this day to try out some protein sources you don’t normally go for.
For the planet and our health, it’s important to consume a variety of protein sources, especially those from plants. The NHS recommends you should be eating no more than 70g red (cooked weight) and processed meat a day, so why not try some of these other options to vary your protein:
- Swap half your mince for beans or lentils
- Grab a handful of roasted nuts to add to your snack
- Try making your own hummus, from a different bean to the usual e.g. white beans
- Make sure you have some protein with your snacks to keep you satiated
- Try an oily fish
Thursday: Stay hydrated
How much water should you drink every day? The UK Eat Well Guide recommends you drink about 1.2-1.5 litres of water a day, plus extra for any exercise or you do water lost through sweat. This liquid should also be consumed at regular intervals throughout the day rather than in large quantities.
Keeping hydrated can help stabilise your mood, keep you focused, prevent headaches, keep your digestion smooth and of course maintain every single cell in your body.
Try some of these tips to keep your water intake topped up:
- Find your favourite type of reusable water bottle and carry it around with you
- Infuse things like lemon, mint or berries into your water to make things more interesting and refreshing on a hot day
- Create a hydration station at work with mix-ins and cups
- Try herbal tea for a warm hydration option
Friday: Reduce food waste
Doing what you can to reduce food waste is not only kinder on the planet, it’s kinder on your wallet too.
One of the easiest ways to prevent food waste is to know your portions and only cook what you need. Serving up the right amount of food will reduce the chances of plated being scraped into the bin.
Bulk cooking is fantastic when you have the freezer space to store it as you should avoid keeping leftovers in the fridge for more than three days.
- Freeze any leftovers to eat at a later date
- Write a meal plan so you only buy what you need
- Purchase ingredients for fewer meals at a time
- Plan meals around what you already have in stock
- Know your portions
