KEEPING HEALTHY, STAYING HEALTHY
A small amount of alcohol does you no harm but if it’s more that the recommended weekly limit you may be damaging your health. Alcohol is measured in units, one unit is 10 grams of alcohol and is found in:
- Half a pint of beer
- Less than half a pint of export beer, lager or strong cider
- A small glass of wine
- A small sherry
- A pub single measure of spirits.
Only you know how many units you drink a week. Be fair to yourself and your family – stay within healthy limits. For men, a sensible limit is up to 21 units per week, for women, the limit is 14 units a week. These are the current recommended limits
GIVING UP SMOKING
Some people smoke because they enjoy it and do not want to stop. Some of the risks associated with smoking are:
- Heartand arterial disease – heart attack, stroke and amputation
- Cancer– all kinds
- Chronic bronchitis (a cough with phlegm every morning is an early sign)
There are various smoking cessation programmes available, either on a one to one, or as part of a group. Please contact your local PCT for further information, alternatively please speak with a member of the practice team for up to date advice.
REDUCING YOUR FAT INTAKE
- When cooking with oil, use polyunsaturated oils such as sunflower, or monounsaturated oils, such as olive oil. Measure the amount of oil with a tablespoon so that you can see how much you use, then you can slowly reduce it to maybe half or less. There are 130 calories per tablespoon of oil.
- When cooking meats, trim off excess fat
- Skim off any layer of oil that settles on the top of food, such as minced beef, bolognaise sauce.
- Eat more fruit and vegetables as they can provide more fibre and have fewer calories than meat. Eat more fresh fish and chicken, reducing your intake of red meat
- Change from full cream milk to skimmed or semi – skimmed milk
- Avoid eating between meals, especially pastries, pies, biscuits, cakes or savouries as they contain hidden fat and empty calories.
WANT TO LOSE WEIGHT
Keep a diary of your diet for a week by writing down everything you eat and drink - no cheating! Include all nibbles and snacks, tea, coffee, cold drinks and alcohol.
- Eat more fruit and vegetables
- Eat more chicken and fish
- Don’t snack between meals, or if you do, eat a raw carrot or piece of fruit instead of a cake or biscuit
- Cut down on the use of sugar in your tea and coffee or use artificial sweeteners.
- Eat three meals a day, try to avoid eating late at night
- Take regular exercise, such as walking, cycling or swimming