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Healthy eating and hydration

Healthy eating and hydration resources for South Tees staff.

healthy_eating
The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you’ll lose weight.

You should also eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs.

It’s recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

The Eatwell Guide

The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.

The Eatwell Guide is a visual representation and divides the foods and drinks we consume into five main food groups.

Tips for healthy eating

Base your meals on higher fibre starchy carbohydrates

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals. Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on. They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

Eat lots of fruit and vegetables

It’s recommended that you eat at least five portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g. A 150ml glass of fruit juice, vegetable juice or smoothie also counts as one portion, but limit the amount you have to no more than one glass a day as these drinks are sugary and can damage your teeth.

Eat more fish, including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish are high in omega-3 fats, which may help prevent heart disease. Oily fish includes salmon, trout, herring, sardines, pilchards and mackeral. Non oily fish includes haddock, plaice, coley, cod, tuna, skate and hake.

Cut down on saturated fat and sugar

You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating.

There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Saturated fat is found in many foods, such as: sausages, butter, hard cheese and cakes. Try and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay. Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies. Free sugars are found in many foods, such as: sugary fizzy drinks, cakes, biscuits and sweets.

Eat less salt: No more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.

Do not skip breakfast

Some people skip breakfast because they think it’ll help them lose weight. But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

Daily fluid intake

Most people should aim to drink enough during the day so their pee is a clear pale yellow colour.

It is recommended that people should aim to drink six to eight cups or glasses of fluid a day. 

A recent study shows almost 50% of healthcare professionals end their shift dehydrated. 

Five Dinners meal planning service for staff

You can now access free, weekly personalised meal plans and shopping lists to suit your dietary, budget and lifestyle requirements from TV chef and author Theo Michaels.   

You will have free access to:  

  • A new meal plan every week, personalised to your preferences with five delicious, mouth-watering recipes with a single shopping list
  • Meal plans designed for you, such as how many you are feeding, vegetarian, gluten free, kid-friendly, quick and easy, low calorie and more   
  • Chef hotline – you can ask questions in real time and get answers to all your commonly asked questions from chefs in the kitchen
  • Free access to guest chefs sharing their favourite FiveDinners recipes including masterchef winners, authors, trained chefs, NHS professionals, busy parents, green champions and more

To access your free membership:

  • Visit the Five Dinners website  – please use this link to claim your NHS discount 
  • Scroll down and select University Hospitals Tees from the list provided  
  • Fill in the online questionnaire to include your dietary preferences including things to avoid, type of meals, special diets etc and submit.   

We have signed up to Five Dinners for 12 months (until August 2026). This means that regardless of when you sign up, your membership will be valid until that date. Sign up today to make the most of this exclusive offer.

Every member of staff who signs up to Five Dinners will have the opportunity to be entered into a monthly prize draw to win a slow cooker. 

Healthier You – NHS Diabetes Prevention Programme

It’s possible for one to develop Type 2 diabetes, but certain factors can increase your risk, such as your age, family history, ethnicity, weight and blood pressure.

NHS colleagues can significantly reduce the risk of developing Type 2 diabetes by making small lifestyle changes, with support from your local Healthier You programme.

This programme can help you improve your diet, get more physically active and achieve a healthy weight, with an aim to support you on your journey back to a healthier you.

NHS colleagues can find out if they are at risk of developing Type 2 diabetes using the Diabetes UK risk tool – it only takes a few minutes and could be the most important thing you do today.

If your score comes back as at moderate or high risk, you’ll be invited to sign up to your free local Healthier You programme.