It’s important to stay hydrated and eat a nutritious diet; keeping your immune system strong and following a healthy lifestyle will help to reduce your risk of becoming unwell, especially during warmer weather and in light of the recent Coronavirus pandemic.
With around 3 million people at risk of malnutrition in the UK, it’s important to promote the good practices that can help us stay well. Improving your diet and fluid intake can help reduce a number of health risks, including reduced muscle strength, headaches, constipation, tiredness, delayed wound healing, and many more.
Here are some recommendations from Public Health England’s Eatwell Guide, so you can ensure you are staying healthy and hydrated:
Eat your five a day
It’s important to eat your five a day, to ensure you get all the vital vitamins and minerals in your daily dietary intake. One portion is as little as two heads of broccoli or a banana. Eating more fruit and vegetables will also help your fluid intake, as they have a high water content.
Hydration is key
Public Health England recommend drinking six to eight glasses of fluid a day. If you’re not a fan of plain water, try pre-flavoured waters, mixing water with your favourite fruit juice, or fruit-infused water instead.
Boost your protein intake
You can get protein from lots of different foods, not just meat. Vary your protein sources with beans, pulses, fish, and eggs. Try switching a piece of cake to a handful of nuts, for a healthier, protein-filled snack.
Calcium is good for your bones
Have some dairy or dairy alternatives - such as milk, cheese, yoghurt or soya drinks, opting for low fat and low sugar options. These are great sources of protein and vitamins, and they’re also an important source of calcium, which helps to keep bones strong.
Not all Carbohydrates are created equal
Carbohydrates often get a bad reputation, but the fibre (found in wholegrain versions of starchy carbs) is great for our health. You’ll find it in wholewheat pasta, brown rice, or simply by leaving the skins on potatoes.
If you’d like some extra support to stay healthy and hydrated, Guinness Care at Home can help, whether that’s with cooking meals or shopping for ingredients. Get in touch with us here.
The Eatwell Guide applies to most people, but not to children under 2 because they have different nutritional needs. Anyone with special dietary requirements or medical needs should check with a registered dietitian on how to adapt the Eatwell Guide