There are so many messages around nutrition that it is hard to know where to start when attempting to improve your diet; however, two of the most important things to consider are making sure that any changes are based on good, strong scientific evidence, and that these changes are also sustainable.
That is the theme of this year’s Healthy Eating Week, which is led by the British Nutrition Foundation. There are five challenges you can pick from; if you already achieve one or more of them, then well done! Build upon your progress with another challenge!
There are some fantastic challenges out there you can try for yourself (five of which we’ve listed here), as well as lots more information about them if you follow the links below:
- Have breakfast: Have a healthy breakfast every day! Why not opt for wholegrain or higher fibre foods – making sure you also include a drink (unsweetened of course!) and at least one of your five a day?
- Have five a day: Have at least five portions of fruit and vegetables every day – choosing a variety, which is the spice of life!
- Drink plenty: Have at least six to eight unsweetened drinks every day, with water being a great choice!
- Get active: Try to be a little more active every day, even if that means simply moving around more than you do at the moment!
- Make a change: Set a goal to make a positive change that will last… Remember: it’s important to make changes that are sustainable!
At Tutto Bene, we are committed to promoting and supporting healthy eating; therefore, we want to support all of our customers to make small changes that are going to last. When setting a lifestyle change goal, it should be ‘SMART’ – Specific, Measurable, Achievable, Relevant and Time-Bound – so instead of a goal which is ‘to be healthier’ or ‘to improve my fitness’, the goal could be ‘to swap the snacks I eat to lower-salt snacks over the next month’. At the end of the month, you can see how you have done and then build in another goal on top, or maybe adapt the existing goal. It is important to set goals that are achievable, as otherwise we lose motivation.
Our beloved bears, Tutto and Bene, have suggested two goals to get you started:
‘To swap the snacks I eat to lower-salt snacks over the next month’: Our Mini Grissini (because of our commitment to no added salt in all non-cheese products) are a great option for this goal. The grissini contain just 0.3g of salt per 100g compared with the leading supermarket brand, which has 1.75g per 100g. This is a very small change to make, but definitely an achievable one. Our Mini Grissini are available to buy on Ocado.
‘To increase my fibre intake by eating two extra portions of pulses a week over the next month’: Fibre in UK diets comes largely from wholegrains, fruit, vegetables and pulses. It is recommended that adults consume 30g of fibre per day, and the truth is that most of us are way off that target. Our Chickpea Pasta contains 11.2g of fibre per 100g compared with just 2.17g in the leading supermarket brand’s white pasta, so this is a great way to get some extra fibre into your diet; also, as an added bonus, our pasta is higher in protein (22g per 100g compared with just 5.8g).
When you are setting your goals, it is always good to have someone there to encourage you. Think about setting them with your family and friends so you can spur each other on, and then write them down and stick them on the fridge so they become a daily visual reminder. It’s also important to celebrate your successes – and please share your progress with us on our social media platforms; we’d love to know how you’re getting on!