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Working long hours 'linked to depression': overtime-depression_166x138_200332294-001

Working long hours 'linked to depression'

Working eleven hours a day can lead to severe depression, Metro has today reported. According to the newspaper, staff who put in 11 or more hours a day at the office are twice as likely to suffer a severe bout of depression than those working just eight.

New initiative - Money Sense

First Newsletter

Rotherham Council has backed a multi million pound project: visions-of-china-feature

Rotherham Council has backed a multi million pound project

The Council's Cabinet has selected the preferred developers for the fomer Pithouse West colliery site, located to the north of Rother Valley Country Park.

The Source Skills Academy has secured  funding to support businesses and sole traders in Yorkshire: The Source Skills Academy

The Source Skills Academy has secured funding to support businesses and sole traders in Yorkshire

Businesses can access a 50% contribution towards an exclusive programme designed by Retail Expert and TV host Mary Portas - "The Mary Portas guide to successful retailing - An inspirational programme for shop owners/managers."

Tips for Raising Finance from your Bank: APPROVED_loanJPG

Tips for Raising Finance from your Bank

There is a belief in the business community that banks are not lending to businesses, but banks are keen to emphasise that they are very much open for business to lend to small and medium-sized enterprises.

Government appoints Careline services to deliver Business Link helpline: new_phone_line

Government appoints Careline services to deliver Business Link helpline

The Department for Business, Innovation and Skills (BIS) has appointed Careline Services, in partnership with the Business and Enterprise Group, to provide its new Business Link helpline

News Details

A balanced diet

Posted 13/04/2012

Despite what you see in some diet books and TV programmes, healthy eating can be really straightforward.

A dietbased on starchy foods such as rice and pasta; with plenty of fruit and vegetables; some protein-rich foods such as meat, fish and lentils; some milk and dairy foods;and not too much fat, salt or sugar, will give you all the nutrients you need.

When it comes to a healthy diet, balance is the key to getting it right. This means eatinga wide varietyof foods in the right proportions, and consuming the right amout of food and drink to achieve and maintain a healthy body weight.

Most adults in England are either overweight or obese. That means many of us are eating more than we need, and should eat less. And it's not just food: some drinks can also be high in calories. Most adults need to eat and drink fewer calories in order to lose weight, even if they already eat a balanced diet.

Food groups

The eatwell plate

  • To help youget the right balance of the five main food groups, take a look at the
  • To maintain a healthy diet, the eatwell plate shows you how much of what you eat should come from each food group

All the food we eat can be divided into five groups. Try to choose a variety of different foods from the first four groups.

They are:

  • Fruit and vegetables.
  • Starchy foods, such as rice, pasta,bread and potatoes. Choose wholegrain varieties whenever you can.
  • Meat, fish, eggs and beans.
  • Milk and dairy foods.
  • Foods containing fat and sugar.

Mostpeople in the UKeat and drink too many calories, and too much fat, sugar and salt, and not enough fruit, vegetables and fibre. It's important to have some fat in the diet, but you don't need to any foods from the 'Foods and drinks high in fat and/or sugar' group as part of a healthy diet.

1. Fruit and vegetables

Fruit and vegetables area vital source of vitamins and minerals. It's advised that we eat five portions of a variety of fruit and vegetables a day.

There's evidence that people whoeat at leastfive portions a day are at lower risk of heart disease, stroke and some cancers.

What's more,eatingfive portions is not as hard as it might sound. Just one apple, banana, pear or similar-sized fruit is one portion. A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.

Having a sliced bananawith your morning cereal is a quick way to get one portion.Swap your mid-morning biscuit for a tangerine, and add a side salad to your lunch. Add a portion of vegetables to dinner, and snack on dried fruitin the eveningto reach your five a day.

2. Starchy foods

Starchy foods such as bread, cereals, potatoes, pasta, maize and cornbread are an importantpart of a healthy diet. They are a good source of energy and the main source of a range of nutrients in our diet. Starchy foods are fuel for your body.

Starchy foods should make up around one third of everything we eat. This means we should base our meals on these foods.

Try and choose wholegrain or wholemeal varieties, such as brown rice, wholewheat pasta and brown wholemeal bread. They contain more fibre (often referred to as 'roughage'), and usually more vitamins and minerals than white varieties.

Fibreis also found in beans, lentils andpeas.

3. Meat, fish, eggs and beans

These foods are all good sources of protein, which is essential for growth and repair of the body. They are also good sources of a range of vitamins and minerals.

Meat is a good source of protein, vitamins and minerals such as iron, zinc and Bvitamins. It is also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly. Learn more in our section on Meat.

Fishis another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.

Aim for at least two portions of fish a week, includingone portion of oily fish. You can choose from fresh, frozen or canned, but canned and smoked fish can be high in salt.

Eggs and pulses(including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and agood alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation.

4. Milk and dairy foods

Milk and dairy foods such as cheese and yoghurt are good sources of protein.Theyalso contain calcium, which helps tokeep your bones healthy.

To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed milk, skimmed milk or 1% fat milks, lower-fat hard cheeses or cottage cheese, and lower-fat yoghurt.

5. Fat and sugar

Most people in the UK eat too much fat and too much sugar.

Fats and sugar arebothsources of energy for the body, but when we eat too much of them we consume more energy thanwe burn, andthis can mean thatwe put on weight. This canlead to obesity, which increases our risk of type 2 diabetes, certain cancers, heart disease and stroke.

But did you know that there are different types of fat?

Saturated fat is found in foods such as cheese, sausages, butter, cakes, biscuits and pies. It can raise your blood cholesterol leveland increaseyour risk of heart disease. Mostpeople in the UK eat too much saturated fat, which puts us at risk of health problems.

Unsaturated fats, on the other hand, can help to lower cholesterol and provide us with theessential fatty acids needed to help us stay healthy. Oily fish, nuts and seeds, avocados, olive oils and vegetable oils are sources of unsaturated fat.

Try to cut down on foods that are high in saturated fat and have smaller amounts of foods that are rich in unsaturated fat instead. For a healthy choice, use just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When having meat, choose lean cuts and cut off any visible fat.

Sugar occurs naturally in foods such as fruit and milk, but we don't need to cut down on these types of sugar. Sugar is also added to lots of foods and drinks such as sugaryfizzy drinks, cakes, biscuits, chocolate, pastries, ice cream and jam. It's also containedin some ready-made savoury foods such as pasta sauces and baked beans.

Most of us need to cut down on foods with added sugar. Instead of a fizzy drink,for example, try sparkling water. Have a currant bun as a snack instead of a pastry.

Team Challenges

Walking the Length of Hadrian's Wall: hadrian's wall

Walking the Length of Hadrian's Wall

Our 2nd challenge is to walk the length of Hadrian's Wall in 2 weeks.

The Meadowhall Challenge: meadowhall

The Meadowhall Challenge

We aim to walk 897,600 steps (equalivalent to 100 Laps) which is 170 miles of Meadowhall Shopping Centre in 22 days!

Conquering the Eiffel Tower, 10 times in a day!: eiffel-tower-431x300

Conquering the Eiffel Tower, 10 times in a day!

For our third team challenge we're going to walk up and down the Eiffel Tower, 10 times in one day.

Climbing Mount Everest (in steps): mount-everest-1

Climbing Mount Everest (in steps)

The first challenge we set ourselves was to conquer the giant that is Mount Everest while still balancing a full week of work.

Upcoming Events

NHS Rotherham Events (Stop Smoking Help): 8e00704e-b469-4671-815f-9450f7fe301d

NHS Rotherham Events (Stop Smoking Help)

Some people prefer one-to-one help. You can walk into one of the service's drop-in centres or book an appointment in advance.

Mind Your Own Business Training Dates 2011/12: MYOB_logo_cmyk

Mind Your Own Business Training Dates 2011/12

Please see the attached flyer for forthcoming dates for the Mental Health First Aid and Managing Mental Health training courses


  • Nicholas Associates
  • Rotherham Metropolitan Borough Council
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