Cookwell

The Cookwell course runs for 4 weeks and consists of four practical cooking sessions.

The aim of the programme is:-

• To promote healthy eating at low cost
• To cut down on saturated fat
• To lower salt intake
• To encourage participants to be aware of dietary issues relating to:
  coronary heart disease, diabetes, obesity, stroke and other health issues.

Healthy eating can be enjoyable, tasty and within budget. Click here for recipe ideas.

Key recommendations include:-

• Increase intake of oily fish to twice a week for example sardines, tuna, salmon, mackerel
• Reduce saturated fat intake for example dairy products, meat, processed fats including cakes, biscuits, chocolate and crisps
• Change to monounsaturated fats for example olive oil and almond oil
• Eat at least five pieces of fruit and vegetables per day.

The classes are open to everyone in the target areas although numbers are limited to 8/9 per class. The groups are identified through the CHIP project, Lifestyle Referral Scheme, dietician or any other ongoing project.

Health Information

WHY CUT THE SALT?
Increasing the amount of salt you eat increases the amount of fluid that you retain in your body. This can lead to a rise in blood pressure and is a major cause of strokes and heart attacks. Too much salt in the diet is therefore harmful. Currently in the UK we eat an average of around 12 grams of salt a day. For good health it would be better to cut this by half to around 6 grams a day. Excess salt can also increase the incidence of stroke, independent of its effect through causing blood pressure.

It is important to realise that about three-quarters of our intake now comes from salt added to processed food. Many people do not realise that bread and some cereals contain large quantities of salt, and think that salt is only present in obviously salty foods like crisps and snacks. Soups and ready prepared meals are also often high in salt. On average only about a quarter of our salt intake comes from salt either added at the table or added in cooking.

SIMPLE REDUCTIONS YOU CAN MAKE
By far the easiest way to cut your salt intake is not to add it to food, either while cooking or at the table. Remember that other forms of salt such as rock salt and sea salt are no different. Avoid other high salt flavour enhancers such as stock cubes, gravy granules and soya sauce. Use as many fresh foods in the diet as possible, particularly fruit and vegetables - which are very low in salt. Fresh fish, chicken and lean meat also contain little salt. Generally you should try to reduce the amount of processed food you eat, most of it has salt added, unless it is part of a range specially produced to have less salt.

Tips
Do not add salt when preparing food
Taste food before adding salt
Choose other options to flavour food e.g. Herbs, pepper - this will help you reduce your salt intake.

Meet the team