Healthy Weight

Your Numark pharmacist can help you:

• understand what a healthy weight is
• understand the dangers of over eating
• understand healthy eating and maintaining your weight
• understand salt and its problems

Why is weight important?

Weight can have a major impact on your health. Maintaining a healthy weight is important for protection against obesity related illness and disability. If your weight is currently over the healthy range for your height, losing weight will be beneficial to your health, your looks, and how you feel.

Being over weight has been linked to health problems such as:

• Heart disease
• High cholesterol
• High blood pressure
• Diabetes
• Osteoarthritis
• Fertility problems
• Cancers

What is a healthy weight?

People come in all shapes and sizes and grow at different rates, so there isn't one healthy weight to aim for. And it can be quite normal for two people who are the same height to have a different weight.

Did you know?

Overweight women who lose between 10lb to 20lb halve their risk of developing diabetes. For men, the risk of heart problems reduces considerably.

What does BMI mean?

Body mass index (BMI) is used by doctors and other healthcare professionals. It is used to determine whether a person is overweight or clinically obese. These are the weight ranges, set by the World Health Organisation:

• If your BMI is less than 18.4 you are underweight for your height
• If your BMI is between 18.5 and 24.9 you're an ideal weight for your height
• If your BMI is between 25 and 29.9 you're over the ideal weight for your height
• If your BMI is between 30 and 39.9 you're obese
• If your BMI is over 40 you're very obese

If your BMI is over 25 you do need to think about losing weight, otherwise you're at risk of health problems. If it’s over 30 you need to make some big changes to your lifestyle to get your weight down. NHS Direct can provide advice on how to lose weight safely, but you are also advised to make an appointment to see your GP.

I hear about apple and pear shaped bodies what does this mean?

Most of us store body fat in one of two distinct ways - around our hips and thighs or around our middle. Those who store fat around the middle are often known as having an 'apple shape', while those who store fat around the hips and thighs are known as having a 'pear shape'. The shape of your body is directly linked to your risk of poor health.

If you're apple shaped, this is known as central obesity. Over the past few years, scientific research has demonstrated that carrying extra weight around the middle puts a person's health at greater risk than carrying extra weight around the hips or thighs. This means waist circumference is taking on a more important role in determining future health outcomes.

Excess fat in the abdominal region puts you at a greater risk of developing serious illnesses such as heart disease and diabetes than people with excess fat in the hips and thighs.

How do I lose weight?

The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise. Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year – cut that biscuit out of your diet and you'll lose the same amount.

You are also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods.

You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years.

What is a balanced diet?

A well-balanced diet includes food from the five main food groups. These are:

• bread, cereal (including breakfast cereals) and potatoes (starchy foods)
• fruit (including fresh fruit juice) and vegetables
• meat and fish
• milk and dairy foods
• fat and sugar

Most people should be eating three main meals a day. Most people need to eat more starchy foods and more fruit and vegetables, as well as reduce their fat intake, drink less alcohol and eat less salt. Look for labels that say food is low in fat (particularly saturated fat), low in salt and sugar-free.

You probably already know that we should all aim to eat at least 5 portions of fruit and vegetables a day. Fruit and vegetables are packed with vitamins and minerals, low in calories and high in fibre. Eating lots of fruit and vegetables keeps the heart and body healthy. They are also an ideal alternative to eating crisps and chocolate as snacks between meals.

How can I eat more fruit and vegetables?

Eating enough fruit and vegetables can be easier than you think. To increase your intake of fruit and vegetables:

• add dried fruit to your breakfast cereal
• have a glass of fruit juice or eating half a grapefruit for breakfast
• have salad for lunch, or fruit salad for dessert
• vegetable stir-fries for dinner
• ensuring that you have at least two types of vegetables with your dinner
• snack on fruit rather than crisps or chocolate try exotic or unusual fruits to add variety

Remember tinned, stewed or frozen product also count towards your 5-a-day target

How much is a portion of fruit or vegetables?

• One piece of medium-sized fruit - eg, an apple, peach, banana or orange
• One slice of large fruit, such as melon, mango or pineapple
• One handful of grapes or two handfuls of cherries or berry fruits
• One tablespoon of dried fruit
• A glass (roughly 100ml) of fruit or vegetable juice
• A small tin (roughly 200g) of fruit
• A side salad
• A serving (roughly 100g) of vegetables - eg, frozen or mushy peas, boiled carrots or stir-fried broccoli

But what are vitamins - and why are they so important in my diet?

Eating a wide variety of fruit and vegetables means you're more likely to get all the vitamins and minerals you need.

• Vitamins are organic substances - this means they're found in plants and animals
• Most vitamins can't be made by your body, so they must be sourced from your diet. Vitamin D and the B vitamin niacin are exceptions to this
• Nutritionist's have divided vitamins into two groups, fat-soluble and water-soluble
• The fat-soluble vitamins - A, D, E and K - are transported through your body by fat. They can also be stored in your fat and liver cells for a limited period of time
• The water-soluble vitamins - B and C - are absorbed by and transported through your body in water. They need to be eaten every day, as you can't store them for any length of time

Vitamin why important? Where found?

Vitamin A

It looks after your eyes, the lining of your nose, throat and lungs, and your skin cells. Carrots, sweet potatoes, pumpkins, red chillies, tomatoes, 'orange' fruits, such as apricots and mango, and dark green leafy vegetables.

Vitamin D

It helps your body to absorb calcium, needed to ensure strong bones and teeth. The most important source is the sun, but it's also found in tiny amounts in dairy products, cod liver oil and oily fish.

Vitamin E

It fights free radicals - unbalanced molecules that can cause damage to your cells. It also contributes to the healthy condition of your skin. Vegetables, poultry, fish, fortified breakfast cereals, vegetable oils, nuts and seeds.

Vitamin K

It helps your body to make a number of proteins, one of which helps your blood to clot. Dark green leafy vegetables such as Brussels sprouts, broccoli, cabbage, spinach and asparagus. It's also found in soya oil and margarine.

B-complex Vitamins

They help you to metabolise your food and help your blood cells to form and flow. Green vegetables, wholegrains, meat, such as liver, kidneys, pork, beef and lamb, vegetable extracts, nuts and fortified breakfast cereals.

Vitamin C

It helps your body to produce collagen (important for skin and bone structure) and to absorb iron. A wide variety of vegetables and fruit, including spinach, broccoli, tomatoes, strawberries, citrus fruit and potatoes.

How do I start to eat healthy?

Try making one small change at a time rather than a series of sudden and dramatic changes. If you make too many changes are likely to be short-lived and you are likely to go back to your old eating habits very quickly. For example, if your aim is to eat less fat, start with a small step such as using less butter and margarine on bread, toast, etc.

Aim to change the dietary habits which will make a difference. For example, if your aim is to eat less fat, ask yourself which of your dietary habits contribute the most to your fat intake. Try starting with an easier change. If you start by changing a dietary habit which you find relatively easy to do, your success will give you the confidence to continue to make others.

Healthy salt intake

What is salt?

Salt's chemical name is Sodium Chloride. The Sodium element is particularly important as it's a chemical that helps control the balance of water in the body and keeps our nerves and muscles working. Eating the correct amount of salt also helps to maintain a healthy blood pressure.

Why is salt a problem?

Too much salt (sodium) can cause high blood pressure, which in turn is one of the most important risk factors for cardiovascular (heart) disease . The average salt intake in the UK is between 9 and 12 g per day. Current recommendations are to reduce salt intake to 6 g per day or less.

Why do we put salt in our food?

Salt is added to food both commercially and in the home as a flavouring agent, a preservative and a textural ingredient. It is widely used in various amounts in dairy products, meat and fish products, canned vegetables, bakery products, confectionery, pickles and sauces. In the home salt is often added during cooking
and may be sprinkled on food before eating.

How much is 6g?

6g of salt is about a teaspoonful. This is not a large amount, especially when you consider that 75% of the salt we eat is already in the food we buy.

It would be very difficult to calculate exactly how much salt you eat in a day, because you would need to know the salt content of each food and measure the exact quantities you eat. But it's useful to know the recommended maximum of 6g, because if you find out the amount of salt in a few of the foods you normally eat, then you'll see how easy it can be to eat more than 6g.

Should I try to eliminate all salt from my diet?

No. Sodium is an essential nutrient. The body needs a small amount of salt (sodium). Without it, nerves and muscles would cease to function, the absorption of major nutrients would be impaired, and the body would not be able to maintain adequate water and mineral balance. It is better if you choose a diet moderate in salt

What are the sources of salt?

Sodium is a regular part of our food supply. It is found naturally in meats, nuts, grains, fruits, vegetables, and dairy products in low amounts. Food manufacturers also add table salt to food in the process of preserving and processing, as well as flavour enhancing. Sodium is also hidden as a part of other chemical additives, such as
sodium nitrate, sodium benzoate saccharin, and monosodium glutamate. As a result, many people unknowingly consume three to five times more sodium than they need.

How can I control sodium intake?

By eating a diet of predominantly unprocessed food, you may obtain enough sodium to meet the body's needs. The best way to decrease your sodium intake is to become more aware of the sources of sodium in your diet and to moderate your intake of salty food and table salt.

The following standardized terms are used to identify the sodium content of foods.

• Sodium-free and salt-free: less than 5 mg of sodium per serving
• Low sodium: 140 mg or less per serving
• Light in sodium: 50% less sodium than the comparison food
• Very low sodium: 35 mg or less per serving

How can I cut salt intake?

Cutting down on your salt intake is easier than you think. Follow these simple ways to reduce your salt intake:

• Cook without added salt, or with only small amounts
• Replace salt with herbs, garlic and spices to add flavour during cooking
• Add little or no salt at the table
• Try unsalted butter and margarine
• Read labels, looking for sodium content
• Eating foods that are lower in sodium

such as:

• Fresh vegetables and salads
• Homemade soup
• Shredded wheat
• Puffed rice or wheat
• Oatmeal
• Low-sodium, ready-to-eat cereals
• Crackers
• Pasta
• Beverages such as fresh fruit juices

This page last updated on 5th April 2009