Nutrition NUTRITION ADVICE AND TIPS We’re here to answer your nutrition questions, and to bring you practical tips, videos, inspirational recipe ideas, as well as helpful guides from our team of experts. Read our nutritional guidelines for how we analyse our recipes here. STAY HEALTHY 10 TIPS TO LIVE BY GUIDANCE SPECIAL DIETS A BALANCED DIET & THE FIVE FOOD GROUPS The Eatwell Guide is the government’s guidance on what a nutritionally balanced diet looks like. It is made up of five food groups that provide us with the different nutrients we need to stay healthy and strong. It’s important to eat a variety of foods, so we get all the nutrients our bodies need to function properly. The Eatwell Guide is divided into over a third of vegetables and fruit; over a third of starchy carbohydrates; and the remainder is split between protein, dairy (or dairy alternatives), and a small amount of healthy fats. It’s unlikely that each meal will include all five food groups. The aim is to achieve a balance across the day or across the week. Vegetables & fruit Starchy carbohydrates Protein Dairy Healthy fats HEALTHY LIFESTYLE TIPS Water is an essential part of the body, so it’s vital to stay hydrated. Aim to drink 1.2 litres (six to eight glasses) of fluid per day. Water, lower-fat milks and lower-sugar or sugar-free drinks, including tea and coffee, all count. Limit fruit juice and smoothies to a maximum of 150ml (a small glass) per day because they’re high in free sugars. It’s important to limit foods that are high in less healthy (saturated) fats, ‘free’ sugars (unlike the sugars that you find naturally in milk products or whole fruits), and salt. Saturated fat can raise cholesterol levels and excess salt intake can lead to high blood pressure, both of which contribute to an increased risk of heart disease. Excess consumption of ‘free’ sugars, for example in soft drinks and snacking foods, is linked to tooth decay and can also lead to an increase in energy intake. The amount of food you need depends on your age, gender, build, lifestyle and activity levels. Small changes to your portion size can make a big difference to your overall health. Check the British Nutrition Foundation portion size guidance here: www.nutrition.org.uk/healthyliving/find-your-balance NUTRITION INFORMATION CALORIES Food gives us energy, which we need to keep us alive. This energy is measured in calories so just as petrol fuels a car and keeps it running, calories provide fuel for our bodies, meaning we’re able to keep thinking and moving. More PORTION SIZES Generally speaking, portion size refers to the amount of a particular food that is on the plate, whereas serving size is a measured amount of food, usually recommended by the food manufacturer. However, portion size and serving size are often used interchangeably. More SUGAR Sugar is a type of carbohydrate and an ingredient found in different foods. On its own, it has very little nutritional value, but it’s important to understand the different types of sugar and which foods they’re found in. More SALT Salt is one of the oldest ingredients, and is used all over the world to season food. It brings out the flavour in food, but it is also used to preserve it. Salt is one of the five basic flavours that our tongue can taste. More DRINKS Water is an essential part of a balanced diet – it keeps us hydrated and alert. Our brain is made up of roughly 73% water, so poor hydration can affect how it functions. More BREAKFAST It’s often said that breakfast is the most important meal of the day, and this is because our bodies have been without food for several hours while we sleep. A good, balanced meal kick-starts the day, restores energy levels, and means we are less likely to snack on empty calories mid-morning. More SNACK Depending on the type of food, snacks can provide us with nutrients and fibre or even help us get one of our 5-a-day. But, be aware that frequent snacking across the day can contribute excess calories. More REFERENCE INTAKES Depending on the type of food, snacks can provide us with nutrients and fibre or even help us get one of our 5-a-day. But, be aware that frequent snacking across the day can contribute excess calories. More FOOD LABELLING Nutritional information on food packaging is there to help us understand the amount of calories (energy), fat, saturated fat, carbohydrates, sugars, fibre, protein and salt it contains and the recommended serving sizes. Food labels tell us what is in the food we are eating – use them to make informed decisions. More ALCOHOL Calories are most often associated with food; but alcohol also contains calories and when consumed in excess can contribute to weight gain. Alcohol consumed in excess can also be detrimental to health as it can affect all parts of the body and can play a role in numerous medical conditions. More EXERCISE Keeping active is extremely important for good health. Not only does it reduce the risk of health problems such as heart disease, stroke, type-2 diabetes, cancer, osteoporosis and dementia; it is also known to boost self-esteem, mood and energy levels, and help us sleep better. More OUR TEAM OF EXPERTS Meet Jamie’s nutrition team, who know a thing or two about healthy eating and food safety JENNY ROSBOROUGH Jenny is head of Nutrition at Jamie Oliver and is registered with the Association for Nutrition. She has an MSc in Nutrition from King’s College London and a BA in English and Sports Science from Loughborough University. Jenny works across the business to implement nutrition standards and is particularly passionate about improving the food environment through policy change. She was previously campaign manager at Action on Sugar and co-wrote MEND (child weight management) programmes, upskilling health professionals internationally to deliver these. ROZZIE BATCHELAR Senior nutritionist Rozzie graduated with a degree in Nutrition and Sports and Exercise Science in 2012, and is registered with the Association for Nutrition as a food nutritionist. Over the years she has worked across many areas of the Jamie Oliver business, and now predominantly works across Jamie’s books and TV shows, food products and partnerships. ALICE GOUDIE Alice is a Registered Nutritionist with the Association for Nutrition and holds a Bsc in Food science and Nutrition. She is an experienced food industry nutritionist, worked as a chef and is passionate about making food tasty, nutritious and sustainable. Alice predominantly works across the Jamie Oliver restaurant group, working on recipe development with our chefs, as well as online projects and food education. HEALTHY RECIPES AND GUIDES RECIPE SIMPLE HOUMOUS RECIPE VEGAN FALAFEL FRITTERS RECIPE HEALTHY CHICKEN CAESAR LOAD MORE NUTRITION FAQS Our team of experts answer your most frequently asked nutrition questions, from food myths to cooking for kids Do you have many vegetarian recipes available? I am lactose intolerant. Do you have any tips or recipes for those following a dairy-free diet? Can you give me some delicious recipes for a gluten-free diet? What kind of recipes should I follow if I suffer from diabetes? I’m trying to introduce healthier ingredients into my children’s diet. Could you recommend some simple, delicious swaps? How can I find out how many calories my child needs? How do I cut back on salt in my diet? How do I cut down on my sugar intake? How do I get more fibre into my diet? How can my diet affect my cholesterol? Is breakfast really all that important? What’s the difference between free sugars, naturally occurring sugars and total sugars? How do I know how much sugar there is in my food and drink? Should I be following a sugar-free diet? Why are fruit juice sugars considered to be free sugars, when sugars from a whole piece of fruit aren’t? Why are sugary foods considered to be empty calories? TERMS OF USE PRIVACY POLICY COOKIES JAMIE OLIVER GROUP CONTACT SITEMAP © 2021 JAMIE OLIVER ENTERPRISES LIMITED Cookie Preferences We and select companies use cookies to store and retrieve information from your browser. This information may be about you, your preferences or your device and is mostly used to make the site work as you expect. While the information does not usually directly identify you, details such as the device, operating system and type of browser may be considered personal data as it helps to create a more personalised web experience. 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