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Why fruit, vegetables and high fibre foods are important, and how to include them in your food.
Objective 4 of the Bristol Eating Better Award outlines 6 actions you can do to increase the amount of fruit, vegetables and fibre in the food and drink your business sells.
For more detailed guidance about the actions see the pdf guidance document (904 KB) .
Why fruit and vegetables are important
Fruit and vegetables are part of a healthy, balanced diet and should make up just over a third of the food you eat.
Fruit and vegetables:
- are rich in vitamins and minerals that keep the body healthy
- contain antioxidants, such as beta-carotene and vitamin C, that help to protect cells and keep them healthy
- are a good source of fibre which can help control cholesterol levels, help us feel full for longer and keep our bowels healthy
Not eating enough fruit and vegetables is associated with increased risk of several diseases, including heart disease, cancer and stroke.
Recommended fruit and vegetable intake
It is recommended that we eat at least 5 portions of fruit and vegetables every day.
They can be fresh, frozen, canned, dried or juiced. Beans and pulses, such as lentils, also count as one portion.
Fruit juice is high in sugar and although a small amount can be beneficial, too much isn't good for us. The nationally recommended portion size of juice is no more than 150ml a day. Eating a piece of fruit is a healthier option, but it's still high in sugar so it's recommended to limit fruit to two portions a day.
Find more information on the NHS pages on fruit and vegetables Go to https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/ (opens new window).
Source: Public Health England, National Diet and Nutrition Survey Go to https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/551352/NDNS_Y5_6_UK_Main_Text.pdf (opens new window) and Government Nutrient Guidelines Go to https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/618167/government_dietary_recommendations.pdf (opens new window)
Why starchy high fibre foods are important
Starchy foods are an important part of a healthy diet and should also make up just over a third of the food you eat. They're the main source of carbohydrate in our diets and are a good source of energy. Starchy foods include:
- rice
- potatoes
- chapatti
- cereals
Wholegrain food has more fibre and nutrients than white or refined starchy food. We should eat more wholegrain alternatives, such as brown rice, wholegrain pasta and brown bread. We also digest wholegrain food more slowly, so it can help us to feel fuller for longer.
Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer.
Recommended fibre intake
When looking at the amount of fibre in your products, you can compare it to the recommended fibre intakes.
Most people do not eat enough fibre, only having on average 20g a day.
The government recommends that we should consume the following amounts of fibre per day:
- Adults should have 30g.
- Children aged 2 to 5 years old should have about 15g.
- Children aged 5 to 11 years old should have about 20g.
- Children aged 11 to 16 years old should have about 25g.
Find more information on the NHS pages for fibre Go to https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/ (opens new window) and starchy foods Go to https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/ (opens new window).
Source: Public Health England, National Diet and Nutrition Survey Go to https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/551352/NDNS_Y5_6_UK_Main_Text.pdf (opens new window) and Government Nutrient Guidelines Go to https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/618167/government_dietary_recommendations.pdf (opens new window)
Hints and tips to increase the amount of fruit, vegetables and fibre in your menu
You can:
- replace some of the meat in your dishes with vegetables like beans and pulses
- add pureed and minced vegetables
- include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries
- offer a side salad with your dishes
- sell portions of salad or vegetables as snacks, such as carrot and cucumber sticks with houmous, or pots of cherry tomatoes.
- sell fresh fruit as snacks
- sell more fruit-based desserts, such as portions of strawberries with no added sugar yoghurt
To include more fibre, you can:
- sell wholegrain breakfast cereals
- have wholegrain varieties of bread, scones, chapattis
- leave the skins on vegetables and potatoes
- add pulses like beans, lentils or chickpeas to stews, curries and salads
- sell rye crackers, oatcakes and unsalted nuts or seeds as snacks
Date reviewed: 3 October 2022
What are the different types of fats, and how to reduce them in the food you sell.
Objective 3 of the Bristol Eating Better Award outlines 8 actions you can do to reduce consumption of trans, animal and saturated fats in the food and drink your business sells.
For more detailed guidance about the actions see the pdf guidance document (904 KB) .
About fat
Fat is high in energy, or calories (kcal). Eating more calories than our bodies need causes excess weight which can be bad for our health. The wrong balance of fat in our diet can cause unhealthy cholesterol levels, which increases the risk of heart disease.
The main types of fat found in food are:
- saturated fat
- unsaturated fat
Saturated fats
Saturated fats are found in many sweet and savoury foods. We should only consume a small amount of saturated fat, but most people in the UK eat too much saturated fat. Where possible we should switch from saturated to unsaturated fat.
Most saturated fats come from animal sources, including meat and dairy products, as well as some plant foods, such as palm oil and coconut oil. Foods high in saturated fat include:
- butter, lard and margarine
- meat products, including sausages, bacon and pies
- cheese
- chocolate confectionery, cakes, pastries and biscuits
- savoury snacks
Unsaturated fats
All fats are high in energy (calories) so we should eat less overall, but where possible we should switch from saturated to unsaturated fat.
Most unsaturated fats are found in oils from plants, fish, nuts and seeds. Unsaturated fats are usually liquid at room temperature, and includes vegetable oils, such as olive, rapeseed, sunflower and sesame oil.
Unsaturated fats can be:
- polyunsaturated
- monounsaturated
Polyunsaturated and monounsaturated fats
Polyunsaturated fats and monounsaturated fats are considered healthy fats as they may reduce your risk of heart disease, especially when substituted for saturated fats. The two main types of polyunsaturated fats are:
- omega 3
- omega 6
Some types of omega 3 and omega 6 fats can't be made by the body, so it's important we include a small amount in our diet.
Omega 3 fats are found in:
- oily fish, such as mackerel, herring, trout, sardines and salmon
- walnuts
- spinach
- seaweed
- edamame (soy) beans
Omega 6 fats are found in oils, such as:
- corn
- sunflower
- rapeseed
Trans fatty acids
Artificial trans fats, or trans fatty acids, are chemically altered vegetable oils often used to give processed foods a longer shelf life. They're produced artificially by hydrogenation which turns liquid oil into solid fat.
The main health concern around trans fats is the association between increasing trans fatty acid intakes and:
- coronary heart disease risk
- raised bad cholesterol levels
Trans fatty acids can be found in:
- partially hydrogenated vegetable oils used for frying and baking
- some margarines
- processed foods such as cereals, cereal bars, crisps and confectionery
- snacks such as cakes and biscuits
Find out more on the NHS pages on fats Go to https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/ (opens new window).
Find out how much fat is in your ingredients and packaged retail products
Look at the nutritional information to find out how much fat is in your ingredients and packaged retail products.
If a product has more than 5g of saturated fat per 100g, the product is high in fat. If a product has 1.5g of saturated fat or less per 100g, it's low in fat.
Text | Low | Medium | High |
Colour code | Green | Amber | Red |
Fat | ≤ 3.0g per 100g | > 3.0g to ≤ 17.5g per 100g |
> 17.5g per 100g > 21g per portion |
Saturates | ≤ 1.5g per 100g | > 1.5g to ≤ 5.0g per 100g |
> 5.0g per 100g > 6.0g per portion |
(Total) Sugars | ≤ 5.0g per 100g | > 5.0g and ≤ 22.5g per 100g |
> 22.5g per 100g > 27g per portion |
Salt | ≤ 0.3g per 100g | > 0.3g to ≤ 1.5g per 100g |
> 1.5g per 100g > 1.8g per portion |
Recommended fat intake
A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids which the body can't make itself and helps the body absorb vitamins A, D and E.
According to UK government guidelines Go to https://www.nhs.uk/live-well/eat-well/different-fats-nutrition/ (opens new window), we should:
- cut down on all fats
- replace saturated fat with unsaturated fat
The government recommends that:
- men should not eat more than 30g of saturated fat a day
- women should not eat more than 20g of saturated fat a day
- children should have less
Hints and tips to reduce fat
You can:
- check your ingredients for trans fats or partially hydrogenated oils
- choose lower fat alternatives
- swap fried savoury snacks for baked ones
- swap fried chips for oven chips, fried egg for poached egg, fried chicken nuggets for oven cooked ones
- use leaner cuts of meat and trim off excess fat
- replace some of the meat with vegetables, lentils or beans
- use cornflour to thicken sauces instead of a roux (butter and flour)
- go through your recipes to find ingredients high in saturated fat and either use less of those ingredients or swap them for an unsaturated alternative
- choose healthier cooking methods such as microwaving, grilling, boiling, braising, steaming, poaching, baking, cooking on a griddle
- use non-stick cooking equipment to help minimise the need for oils
Spreads, condiments and dressings
Offer customers:
- lower fat spreads
- unsaturated, trans fat free margarines
- the option of no spread
- sauces in small jugs or containers encourage the customer to use less
Toppings
If you offer cream or ice cream with puddings or hot drinks:
- give customers the choice of having no topping
- charge for toppings
Last reviewed: 4 October 2022
Information about salt and how to reduce it in the food you sell.
Objective 2 of the Bristol Eating Better Award outlines 4 actions you can do to reduce salt in the food and drink your business sells.
For more detailed guidance about the actions see the pdf guidance document (904 KB) .
About salt
You might add salt to your recipes, or it may be added to the ingredients or products you purchase. Most people eat too much salt, which can contribute to high blood pressure and increased risk of stroke, heart attack and kidney disease.
You may notice that sometimes salt and sodium are used interchangeably, but they are different. Salt is what we buy and add to food, and sodium is the dietary mineral which is found in salt and processed foods.
Find out more about salt on the NHS website Go to https://www.nhs.uk/live-well/eat-well/food-types/salt-nutrition/ (opens new window).
Find out how much salt is in your ingredients and packaged retail products
Look at the nutritional information to find out how much salt is in your ingredients and packaged retail products.
If a product has more than 1.5g salt (0.6g sodium) per 100g, the product is high in salt. If a product has 0.3g salt (0.1g sodium) or less per 100g, it's low in salt.
If the label only provides sodium, you can work out the amount of salt in it by multiplying the total sodium by 2.5.
Text | Low | Medium | High |
Colour code | Green | Amber | Red |
Fat | ≤ 3.0g per 100g | > 3.0g to ≤ 17.5g per 100g |
> 17.5g per 100g > 21g per portion |
Saturates | ≤ 1.5g per 100g | > 1.5g to ≤ 5.0g per 100g |
> 5.0g per 100g > 6.0g per portion |
(Total) Sugars | ≤ 5.0g per 100g | > 5.0g and ≤ 22.5g per 100g |
> 22.5g per 100g > 27g per portion |
Salt | ≤ 0.3g per 100g | > 0.3g to ≤ 1.5g per 100g |
> 1.5g per 100g > 1.8g per portion |
Recommended salt intake
When looking at the amount of salt in your products, you can compare it to the recommended maximum salt intakes. Most people eat too much salt.
The government recommends that we should not consume more than the following maximum amounts of salt per day.
- Adults should have no more than 6g of salt a day (2.4g sodium).
- Children aged 1 to 3 years should have no more than 2g of salt a day (0.8g sodium).
- Children aged 4 to 6 years should have no more than 3g of salt a day (1.2g sodium).
- Children aged 7 to 10 years should have no more than 5g of salt a day (2g sodium).
- Children aged 11 years and over should have no more than 6g of salt a day (2.4g sodium).
Source: Public Health England, National Diet and Nutrition Survey Go to https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/551352/NDNS_Y5_6_UK_Main_Text.pdf (opens new window) and Government Nutrient Guidelines Go to https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/618167/government_dietary_recommendations.pdf (opens new window)
Hints and tips to reduce salt in your food
You can:
- not add salt to recipes specifically for children and use low salt ingredients in your children's menu items
- change recipes to include less or no added salt
- buy ingredients that contain less or no added salt
- promote food and products lower in salt
- find lower salt alternatives of the ingredients you buy, such as lower salt soy sauce, reduced salt baked beans, tinned fish in water instead of brine, or low salt stock
- display some healthier foods alongside high salt snacks, such as breadsticks, rice cakes, low salt crisps, fruit or seeds as an alternative to regular crisps and salted nuts
- use healthier flavourings instead of salt, such as herbs and spices, lemon juice and vinegar
- use as little salt in recipes as possible if you still need to add salt
- make sure your saltshakers have small holes: this will help the customer add less salt to their food
- get saltshakers with fewer holes if you use the large dredger type
- consider removing saltshakers from tables
- don't automatically include salt sachets with takeaway food, keep them behind the counter for customers to request
Page last reviewed: 4 October 2022
Information about sugars and sweeteners, and how you can reduce them in your food and drink.
Objective 1 of the Bristol Eating Better Award includes 7 actions you can do to reduce the sugar in the food and drink your business offers.
For more detailed guidance about the actions see the pdf guidance document (904 KB) .
About sugar
Sugar is often added to foods to make them sweeter and more appealing. It also occurs naturally in some foods. Most adults and children in the UK eat too much sugar, which can contribute to excess weight and tooth decay.
The type of sugar we often eat too much of is free sugars.
Free sugars are:
- any sugars added to food or drinks
- sugars naturally occurring in some foods
Sugars added to food or drinks
This includes sugar added to products such as biscuits, cakes, flavoured yoghurts and breakfast cereals.
Added sugars are used to sweeten food and have no nutritional benefit. They can be:
- made from sugar cane or beet, also known as refined sugar
- chemically produced, such as high-fructose corn-based syrup or molasses
They may be added by your customers, chef, or the manufacturer of your ingredients and products.
To check if sugar has been added to any products or ingredients you buy, look at the ingredients list.
Sugars naturally occurring in some foods
This includes honey, syrups (such as maple syrup), fruit juices and vegetable juices.
Sugar found naturally in milk (lactose), fruit (fructose) and vegetables don't count as free sugars and we don't need to cut down on them. Because these sugars naturally occur, they won't be listed as an added ingredient but the sugar they include will be included in the nutritional information.
Fruit juice is high in sugar. Although a small amount can be beneficial, too much isn't good for us. The nationally recommended portion size of juice is no more than 150ml a day. Eating a piece of fruit is a healthier option as contains more fibre and is better for digestion.
Find out more about sugar on the NHS website Go to https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/ (opens new window).
Find out how much sugar is in your ingredients and packaged retail products
Look at the nutritional information to find out how much sugar is in your ingredients and packaged retail products.
If a product has more than 22.5g of total sugars per 100g, the product is high in sugar. If it has 5g of total sugars or less per 100g, it's low in sugar.
Text | Low | Medium | High |
Colour code | Green | Amber | Red |
Fat | ≤ 3.0g per 100g | > 3.0g to ≤ 17.5g per 100g |
> 17.5g per 100g > 21g per portion |
Saturates | ≤ 1.5g per 100g | > 1.5g to ≤ 5.0g per 100g |
> 5.0g per 100g > 6.0g per portion |
(Total) Sugars | ≤ 5.0g per 100g | > 5.0g and ≤ 22.5g per 100g |
> 22.5g per 100g > 27g per portion |
Salt | ≤ 0.3g per 100g | > 0.3g to ≤ 1.5g per 100g |
> 1.5g per 100g > 1.8g per portion |
Recommended sugar intake
When looking at the amount of sugar in your products, you can compare it to the maximum recommended daily sugar intake.
Most adults consume more than double the recommended amount of sugar, while teenagers consume 3 times the recommended amount.
The government recommends that we should not consume more than the following maximum amounts of added sugar per day:
- Adults and children over 11 should have no more than 30g of free sugars a day (roughly equivalent to 7 sugar cubes).
- Children aged 7 to 10 years should have no more than 24g of free sugars a day (6 sugar cubes).
- Children aged 4 to 6 years should have no more than 19g of free sugars a day (5 sugar cubes).
There is no guideline limit for children under 4 years, but it's recommended that they should:
- avoid foods with sugar added to them (such as cakes and biscuits) and sugar-sweetened drinks
- only drink water and milk
Source: Public Health England, National Diet and Nutrition Survey Go to https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/551352/NDNS_Y5_6_UK_Main_Text.pdf (opens new window) and Government Nutrient Guidelines Go to https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/618167/government_dietary_recommendations.pdf (opens new window)
What are sweeteners
Sweeteners are used as a sugar alternative. Many drinks labelled 'no added sugar' or '0 calories' use sweeteners instead.
Sweeteners can be:
- man-made, such as aspartame and saccharin
- natural, such as those made from stevia, often listed as steviol or xylitol
Drinks with sweeteners:
- contain much fewer calories
- aren't recommended for children under five
- contain citric acid, which is bad for teeth (other drinks include this too)
- aren't recommended as a regular drink because of their limited nutritional value
If you're using sweeteners, use a natural sweetener where possible.
Hints and tips to reduce sugar
There are lots of simple ways to reduce sugar in your business.
Cakes, desserts and toppings
You can:
- reduce the amount of icing on your cakes and cupcakes
- consider using fresh fruit, dried fruit or nuts as ice cream toppings, instead of sprinkles or syrups
- switch or adapt existing recipes to ones that use less sugar
- sell half or smaller portions of cakes or sweet items
- sell fruit and other low sugar and savoury alternatives instead of sugary snacks and puddings, such as plain scones, breadsticks, unsalted nuts, oat or rice cakes, no added sugar yoghurts, small portions of cheese
- offer reduced sugar syrups in place of usual syrups, for example in coffee or on ice-creams
- minimise or don't offer additions such as marshmallows and other toppings
Drinks
You can:
- offer free tap water, this is the healthiest choice because it has no calories and doesn't damage teeth
- make sure that bottled water is cheaper than the sugary soft drinks you sell
- try offering homemade naturally flavoured water, for example with slices of citrus fruits or sprigs of mint, homemade unsweetened iced teas, or milk
- be aware of drinks high in sugar, such as colas, lemonades, sodas, sports and energy drinks
- check the product label or use the Change4Life App to determine how much sugar is in a drink: often labels only give the sugar in a portion of the drink as opposed to the whole container of drink
- make sure that low sugar drinks have no more than 5g sugar per 100g or 100ml
- remove sugar from customer tables
- stock half teaspoon sized sachets for drinks behind the counter for customers to request
- provide natural sweeteners, such as stevia, as an alternative
- offer to dilute juice with water for children over five
- get children's unsweetened fruit juice drinks which are diluted with water
Page last reviewed: 4 October 2022
"A gold Bristol Eating Better award demonstrates to our customers that we're looking after them too, making it easy to make good choices, even when it comes to eating out and treats!"
Lucy Gatward, Better Food
We've created some guidance to support each objective of the Bristol Eating Better Award application. Each page will give you:
- information and evidence to support each of the objectives
- hints and tips about how to apply the objective in a food business
You can look at these pages when you're filling in the application, or use them as a guide to improving your food offer.
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