Healthy eating with Luncheon Vouchers

Luncheon Vouchers allow thousands of people to enjoy a nutritious and revitalising lunch. But we all need to take individual responsibility to ensure a healthy and balanced diet.

Here is a selection of healthy eating tips, based on information from the UK Government Food Standards Agency. For more in-depth information on healthy eating, follow the links at the end of this page.

Top tips for healthier eating

Don't skip meals

One-tenth of British workers often don't find time for breakfast or find they are too busy at work to stop for lunch. However, medical experts warn against skipping meals – breakfast and a midday break are vital if you want to stay alert, focused and productive during the working day. These meals provide the energy we need for our day, plus the vitamins and minerals we need for health.

Eat plenty of fruit and vegetables

Most of us know we should be eating more fruit and vegetables. Try to eat at least 5 different portions of fruit and veg every day. It's not hard – for example, you could enjoy:

  • Fruit juice and a banana at breakfast
  • A mid-morning apple
  • A salad with lunch
  • An afternoon snack of a pear
  • Broccoli or peas with your evening meal

Include starchy foods in your diet

Bread, cereals, rice, pasta, potatoes and other starchy foods are a key part of a healthy diet. They are a great source of energy, as well as fibre, calcium, iron and B vitamins. Wholegrain starchy foods are the healthiest.

Get more fish on your dish

Fish is a good source of protein, vitamins and minerals. Try to have at least two portions of fish a week, including oily fish (such as salmon, mackerel, sardines and pilchards). These are rich in omega 3 fatty acids which can help keep our hearts healthy.

Don't saturate yourself with fat

We need a certain amount of fat in our diets – but try to cut down on food that is high in 'saturated' fat (such as hard cheese, cakes, biscuits, pies and sausages) – too much increases the chance of developing heart disease. Instead choose foods that are rich in 'unsaturated' fat, such as vegetable oils, oily fish and avocados.

You're sweet enough already

Try to eat fewer foods with added sugar, like sweets, cakes and biscuits, and drink fewer sugary drinks. They can cause tooth decay, especially if you have them between meals. Foods that contain added sugar can also be excessively high in calories.

Cut your salt intake

You may think you don't eat much salt, especially if you don't add it to your food. But most of the salt we eat is already in processed food like breakfast cereals, soups, sauces and ready meals – so you could easily be eating too much salt without realising it. An adult should have no more than 6g of salt a day – eating too much can raise your blood pressure, increasing the risk of heart disease or a stroke. Check food labels for salt content – it may be listed as “sodium” or “sodium chloride”.

Stay active and watch your weight

If you're overweight for your height and build, it can increase risk of heart disease, high blood pressure or diabetes. Underweight people could also risk health problems. If you're concerned about your weight, see your GP or a dietician for advice. But it's generally good to:

  • Only eat the food you need
  • Choose low-fat and low-sugar foods
  • Eat plenty of fruit and veg and wholegrains
  • Eat a variety of foods to get all your nutrients
  • Be more active and take exercise

Drink plenty of water

Drink at least 6 glasses (1.2 litres) of water or other fluids every day to prevent dehydration. However, drinks that contain caffeine (such as tea, coffee and cola) can act as diuretics, which means they can actually make your body lose greater volumes of water than usual. Too many sugary drinks can also be unhealthy. 

Healthy eating - links for more information


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