Healthy Eating

For Somebody with an Eating Disorder it isn't just about food so concentrating on food alone will not help you overcome an eating disorder. An eating disorder is about feelings and the food is used to cope with those difficult feelings. If you try to 'fix' your eating habits but don't get help for your emotional issues then you could find that your problems show themselves in other ways. 
 
However, adopting a healthy attitude towards food can prevent eating disorders and also help you on your road to recovery once you have had the emotional support you need.
 

29 Minute Meals

SYEDA worked with young people from the Sheffield Young Carers project to develop, make and taste some simple, healthy recipes which have been turned into a recipe book and cookery show-style film to share what they had learnt. 
 
 
The recipe book includes:
 
  • Over 20 simple recipes ready in under 29 minutes
  • Healthy eating information and tips
  • Keeping safe in the kitchen
  • How to ‘buy right’ to make great meals on a small budget
 
 
The book is on Sale now for £4.99 and is available to purchase from the Sheffield Young Carers Project. All proceeds from the book go directly to Sheffield Young Carers, supporting young people with caring responsibilities across Sheffield.
 
 
 
 
The video below features the young people demonstrating chopping skills, and step-by-step demonstrations of 3 of their favourite recipes.  
 
 
 

Sheffield Young Carers and SYEDA '29 Minute Meals' from Sheffield Young Carers on Vimeo.

 
Check out the Eatwell plate to get an idea of the different food groups and amounts you should aim to eat. The eatwell plate does not have to apply to every meal. Balance can be achieved over a day or several days.
 
 
 
 
The Eatwell Plate Explained in more detail.
 
Bread, rice, potatoes, pasta and other starchy foods
This food group provides us with our bodies' energy source (carbohydrates) as well as other key nutrients such as B vitamins dietary fibre and minerals. Starchy food is a really important part of a healthy diet and should make up a third of the food we eat. Try to include at least one starchy food with each of your main meals. Wholegrain varieties contain more fibre and help keep us fuller for longer.
 
Fruit and vegetables
Fruit and vegetables should make up about a third of the food we eat each day so we can get enough vitamins, minerals and fibre in our diet. Aim to eat at least 5 portions of fruit and veg each day, Fresh, Frozen or Canned, they all count.
One portion is:
 
  • 1 apple, banana, pear, orange or other similar sized fruit.
  • 3 heaped tablespoons of vegetables
  • A dessert bowl of salad
  • A glass of fruit juice (counts as a maximum of one portion a day)
 
Milk and dairy foods
Milk, cheese, yoghurt, fromage frais and other dairy foods. These foods provide us with calcium which is needed for strong bones and protein which is essential for our bodies to grow and repair. Try to aim for 3 portions from this food group, example of portions:
 
  • One glass of milk
  • 30g hard cheese (a piece the size of a small matchbox)
  • 1 small pot of low-fat plain or fruit yoghurt (150g)
 
Meat, fish, eggs, beans and other non dairy sources of protein
Food in this group include:
 
  • Meat, poultry, fish, shellfish and eggs
  • Pulses, nuts and seeds
  • Soya products and vegetable protein foods such as Quorn and tofu.
 
The main nutrients from this food group are protein, iron and zinc which are needed for muscle growth and repair, healthy blood cells and immune system. Try to have between 2 and 3 portions from this food group.
Example of portions:
 
  • 100g of Meat, Poultry or fish. (A portion the size of your palm)
  • 3 tablespoons of seeds, nuts or beans
  • 2 eggs
 
We should aim to eat two portions of fish each week, one of which should be an oily fish such as mackerel, salmon, tuna and sardines.
 
Foods and drinks high in fat and / or sugar
These foods make up the smallest portion of the eatwell plate which means we should only eat them in small amounts. Foods from this group are not necessary for a healthy diet, but can be enjoyed occasionally. Foods in this group include crisps, chocolate, cakes, biscuits, pastries, and fizzy drinks. Most people try to cut this food group out completely and then get frustrated and end up eating more, so note that you just need to cut down not cut out completely. You may have also heard people saying that carbohydrates are ‘bad’, in this case they are referring to sugars in this food group. Don’t get confused and try to cut out carbohydrates such as bread, rice, potatoes and pasta.