Food & Health Alliance

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Key message:

Descriptive message:

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Top line messages for framing:

While we are living through the COVID-19 pandemic, we need to continue to eat well and stay active, during this time.

Everything feels a bit different just now. Routines have been altered and our eating habits may have changed. However making a plan and being prepared can help us continue to eat well and stay active.

The extra time spent at home just now is a good opportunity to try new foods or recipes or get other family members involved in preparing and cooking meals. This can be an enjoyable way to pass the time, try something new and, for some, learn a new skill.

Overarching message:

We are all having to make changes to the way we live as a result of COVID-19. It is important that we continue to eat well and stay physically active at this time.

https://www.nhsinform.scot/illnesses-and-conditions/infections-and-poisoning/coronavirus-covid-19

NHS Inform – Coronavirus and Diet and Healthy Weight:

https://www.nhsinform.scot/illnesses-and-conditions/infections-and-poisoning/coronavirus-covid-19/healthy-living/coronavirus-covid-19-diet-and-healthy-weight

NHS Inform – Coronavirus and Physical Activity:

https://www.nhsinform.scot/illnesses-and-conditions/infections-and-poisoning/coronavirus-covid-19/healthy-living/coronavirus-covid-19-physical-activity

General population

Eat well

Make a plan, feel prepared

Eating well and staying active is really important for both our physical and mental wellbeing.

Eating a healthy, balanced diet which includes a variety of different foods will ensure you get all the essential nutrients and energy you need for throughout the day.

It is important that we maintain sufficient levels of vitamin D. Since our main source of vitamin D is sunlight, this advice is especially important for people who are indoors much or all of the time. Everyone (including children) should consider taking a daily 10 microgram supplement of vitamin D. It is specifically recommended that groups at higher risk of vitamin D deficiency take a supplement. This includes:

1. all pregnant and breastfeeding women
2. infants and children under 5 years old
3. people who have low or no exposure to the sun, for example those who cover their skin for cultural reasons, are housebound, confined indoors for long periods or live in an institution such as a care home
4. people from minority ethnic groups with dark skin such as those of African, African-Caribbean and South Asian origin, who require more sun exposure to make as much vitamin D.

While physical distancing measures remain in place, you may find yourself looking for something different to eat or alternatives to cooking at home. Although restaurants and other eating establishments are beginning to reopen, services haven’t yet returned to normal.

Takeaway food can often be convenient but are not always very healthy. Try to avoid overdoing it and make healthier choices where possible. You could go for a lower fat topping, such as vegetables, on a pizza; steamed or plain rice instead of fried rice; or a tomato or vegetable-based sauce, rather than cream.

Planning to have a takeaway in advance can help you make better food choices during the rest of the week.

You may still be experiencing changes in the way you buy or get access to food right now. Planning meals and snacks and writing a shopping list is a good way to make sure you get everything you need, but will also help limit your time at the shops. It is compulsory to wear a face covering when shopping as a precautionary measure to help stop the spread of Coronavirus.

Making sure that you only buy what you need helps avoid food going to waste and remember that you can often freeze leftovers for another meal.

Food is an important part of our daily lives, not only for the energy that it provides us with but it’s also something that many of us enjoy. For those of us who have more time on our hands right now trying new foods or recipes with ingredients that are readily available, or getting family members involved in preparing and cooking meals may be an enjoyable way to pass the time, try something new and learn a new skill.

NHS – Eatwell Guide:

https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/

NHS Inform – Eatwell Guide:

https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/eatwell-guide-how-to-eat-a-healthy-balanced-diet

Food Standards Scotland – Eatwell Everyday:

https://www.foodstandards.gov.scot/consumers/healthy-eating/eatwell/eatwell-everyday

Food Standards Scotland – Information on Vitamin D and sun exposure:

https://www.foodstandards.gov.scot/consumers/healthy-eating/nutrition/vitamins-minerals/vitamin-d-during-isolation

Food Standards Scotland – Food safety advice:

https://www.foodstandards.gov.scot/consumers/food-safety/coronavirus

Food Standards Scotland – Storing food safely:

https://www.foodstandards.gov.scot/consumers/food-safety/at-home/storing-food

World Health Organisation – Food and nutrition tips during self-quarantine: http://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/novel-coronavirus-2019-ncov-technical-guidance/food-and-nutrition-tips-during-self-quarantine

NHS – Healthier takeaways:

https://www.nhs.uk/live-well/eat-well/healthier-takeaways/

General population

Eat to feel fuller for longer

Snack smart

Eating breakfast will give you the energy you need for your morning activities and also help avoid unnecessary snacking. Cereals which are high in fibre and low in sugar are a good choice and are quick and easy to prepare. Add fruit to cereal for one of your five a day.

Basing our meals around starchy foods such as pasta, rice and potatoes is a good way to keep us feeling fuller for longer.

For many of us, our shopping routines have had to change. We may be buying food from different retailers and may need to change brands or buy items that are slightly different from our regular purchases where access to some varieties of certain foods may still be limited.

This may be a good time to try something new, for example mixing some whole grain pasta with your normal variety.

Eating a variety of fruit, vegetables and pulses (such as beans and lentils) is not only good for your health, but is another good way to keep satisfied throughout the day.

Soups can be a quick and easy lunch solution, be made with whatever vegetables and pulses you have available to you and be a good way to use up leftovers. Pulses including beans and lentils can also be a good substitute for meat and can be added to soups and stews to make them go a little further.

You may find yourself reaching for the fridge or cupboard to look for snacks more frequently at the moment, especially if you’re feeling bored or stressed. Try having a variety of healthy snacks to hand such as chopped fruits and vegetables, breadsticks, rice cakes and crackers.

Fruit and vegetables are usually cheaper if they're in season. If you can’t get your hands on your usual fresh varieties right now, remember tinned or frozen fruit and vegetables are just as good.

Like snacking, you might find that you may be drinking alcohol more often just now, particularly when you feel stressed. Try to be aware of how much you’re drinking and when you do keep within the recommended limit of 14 units per week.

NHS Inform – Eatwell Guide:

https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/eatwell-guide-how-to-eat-a-healthy-balanced-diet

Food Standards Scotland – Eatwell Everyday:

https://www.foodstandards.gov.scot/consumers/healthy-eating/eatwell/eatwell-everyday

NHS - Eat well recipes: https://www.nhs.uk/live-well/eat-well/

NHS - Change4life recipes: https://www.nhs.uk/change4life/recipes

World Health Organisation – Food and nutrition tips during self-quarantine: http://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/novel-coronavirus-2019-ncov-technical-guidance/food-and-nutrition-tips-during-self-quarantine

ParentClub – Information on healthy snacking ideas: https://www.parentclub.scot/articles/all-you-need-know-about-snacking

NHS Inform – Information on drinking alcohol sensibly:

https://www.nhsinform.scot/healthy-living/alcohol

NHS - Count 14 unit calculator:

https://count14.scot/#unit-calculator

NHS Inform – Coronavirus and Alcohol:

https://www.nhsinform.scot/illnesses-and-conditions/infections-and-poisoning/coronavirus-covid-19/healthy-living/coronavirus-covid-19-alcohol

General population

Stay hydrated

Drinking plenty of fluid throughout the day (aiming for at least 6-8 glasses) will help keep your body hydrated.

Water, milk and sugar free drinks, including tea and coffee all count. Fruit juice and smoothies can be high in sugar so try to limit these to one small glass (around 150ml) each day.

Sometimes it’s easy to confuse hunger for thirst, so drinking often and throughout the day will help prevent this. Water from the tap is free and is a healthy choice for quenching your thirst at any time. It produces no waste, has no calories and contains no sugars that can damage teeth. Having a water bottle with you throughout the day is a good idea and can help you drink more water.

NHS Inform – Water and other drinks:

https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/eatwell-guide-how-to-eat-a-healthy-balanced-diet#water-and-other-drinks

Parents and carers with children and young people

Get in the kitchen together

Enjoy family meals

For children and young people, being at home more often and not being able to socialise normally with their friends can lead to them being bored, often resulting in regular cries of ‘I’m hungry’.

Planning mealtimes and snacks together with children, as part of your daily routine could be one way to keep them busy, and help stop them heading for the cupboards.

For younger children, ParentClub have a number of helpful suggestions on how to involve children in planning and making food. Making it fun and enjoyable will not only help pass the time but can encourage children to learn about food and cooking.

For young people, this is a great time to let them loose in the kitchen and to develop the skills they need for the future. Asking them to plan and prepare healthy meals, finding new recipes for the family to enjoy or helping with shopping lists or online shopping will help them feel involved and can be a way to destress and keep them occupied.

Parent Club – Eating well at home:

https://www.parentclub.scot/articles/eating-well-at-home

Parent Club – Staying at home with children: https://www.parentclub.scot/articles/staying-at-home-with-children

Food Standards Scotland – Food safety advice:

https://www.foodstandards.gov.scot/consumers/food-safety/coronavirus

Food Standards Scotland – Healthy eating education and activities:

https://www.foodstandards.gov.scot/education-resources

NHS - Eat well recipes: https://www.nhs.uk/live-well/eat-well/

NHS - Change4life recipes: https://www.nhs.uk/change4life/recipes

Key workers

Rest, refuel and rehydrate

Try to take regular breaks, where possible, away from your workplace or caring responsibilities. Frequent shorter breaks are better for reducing fatigue and stress.

Drinking water often throughout the day will help to keep you hydrated. This is especially important for people wearing PPE for long periods of time.

Life can feel difficult at the moment but eating well and as healthily as you can, will help your body cope better with the demands placed on you during busy shifts. Focussing your meals and snacks around starchy food such as pasta, rice and potatoes and filling up on fruit and vegetables will help keep your energy levels maintained.

Where possible, set aside some time to plan your meals and shopping to help you eat healthily when you are busy.

World Health Organisation – Food and nutrition tips during self-quarantine: http://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/novel-coronavirus-2019-ncov-technical-guidance/food-and-nutrition-tips-during-self-quarantine

NHS Inform – Food and nutrition: https://www.nhsinform.scot/healthy-living/food-and-nutrition

Food Standards Scotland – Eatwell Everyday:

https://www.foodstandards.gov.scot/consumers/healthy-eating/eatwell/eatwell-everyday

Priority shopping hours: https://priorityshoppinghours.com/

Shielding group

Stay connected

Help is available to get access to food if you've been identified as being in the shielding group.

If you buy online, or have someone who’s able to get the food and household items you need, you should carry on getting things in this way.

Making a list of the things you need will help someone to shop swiftly and efficiently for you and limit the time they are at the shops. It might also be an idea to give them alternatives just in case what you would like is not available.

If you’re not able to get these things, weekly grocery packs are available. The basic food boxes are free, and there is no delivery charge.

A priority online delivery service also remains in place with a number of the major supermarkets for those who are within the shielding group.

More information on this is available in the letter you received, through NHS Inform and via the SMS service.

Your local convenience stores and other retailers might also be offering a delivery service to help you get the items you need.

People who are shielding can also contact their Local Authority directly or via the free national helpline on 0800 111 4000 for urgent support with food.

For some of us, spending a lot of time away from other people and not being able to eat together may be very different to the way we normally go about our daily lives, but it is important we continue to eat healthily and stay active to keep us both physically and mentally well.

Staying connected with others is also more important now than ever. If you can, arranging to eat at the same time as others while video chatting (using an online platform such as FaceTime, Zoom or WhatsApp) can give you something to look forward to and help make it feel like you are eating socially with friends and family.

Priority shopping hours: https://priorityshoppinghours.com/

NHS Inform – Information on shielding for the clinically vulnerable:

https://www.nhsinform.scot/illnesses-and-conditions/infections-and-poisoning/coronavirus-covid-19/coronavirus-covid-19-shielding

Breastfeeding mums (including expectant mums considering their options)

This can be a worrying time for mums who are breastfeeding or those who are pregnant and considering their options. Breastfeeding supports your baby’s immune system and protects them from many common illnesses and as there is currently no evidence that the virus can be transmitted through breast milk, you should continue to do so. If you have any concerns you should speak to your midwife, health visitor or GP.

Parent Club – Breastfeeding and coronavirus: https://www.parentclub.scot/articles/breastfeeding-and-coronavirus