I am Lesley Harper, a registered Dietitian working for the Integrated Care Board (ICB) in Somerset.

Recently I have been working closely with my public health colleagues to roll out a collaborative health promotion project called Focusing on MORE.

Focusing on MORE recognises obesity can be a result of many different factors and there is more to health than body weight alone.

We are encouraging our workforce and residents to focus on more ‘health gain’. For example, when we make healthier choices in our diet and lifestyle these can often result in improved sleep, mood and energy levels which are important markers of better health. We’re taking a compassionate approach to weight management in all the conversations we have, raising awareness that everyone can be ‘healthier’, regardless of their shape and size.

The focusing on MORE approach encourages people to concentrate on what to eat more of, instead of the traditional restrictive approach. It is evidence based, recognising the increasing importance of feeding our gut more of what it thrives on for good health.  This includes nudging towards more fibre, more colour (for important plant nutrients) and including more minimally processed foods.

The key to a ‘healthier’ diet is to eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs.

Starchy carbohydrates are important sources of energy and nutrients, they include potatoes and whole grains like oats, quinoa, bulgur wheat and brown rice as well as foods made with whole grains e.g. whole grain bread, cereal and pasta.

Higher fibre or wholegrain foods are a ‘healthier’ choice. They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer. The less processed they are the better. For example, keep the skins on your potatoes and try experimenting with less processed whole grains like oats, quinoa and bulgur wheat every so often.

Pulses are also a great low-cost source of energy and protein, for example, peas, beans and lentils. Like whole grains they contain important sources of fibre and nutrients which are important for a healthy gut and good health. Try experimenting with tinned and frozen pulses, they can save you money, make your meals go further and keep you fuller for longer.

Fish is a good source of protein and contains many vitamins and minerals.

Aim to at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned or dried. Consuming whole fruit is preferable to fruit juice and smoothies.

The type of fat we eat appears to be more important than the total amount of fat. Choosing more fats from less processed plant sources appears to be beneficial to health and for regulation of weight. These include nuts, seeds, olives, avocadoes and their oils. Healthier fats, along with herbs and spices, help to add flavour to meals and can make healthier eating more sustainable.

Meat and dairy, especially those which are less processed, can complement a healthier diet. However, be mindful that high intakes can displace room for plant foods which contain important fibre and nutrients. These are important for a healthier gut and good health.

Be mindful of foods and drinks which contain added sugars, especially energy drinks. These increase your risk of obesity, tooth decay and other chronic diseases like diabetes and heart disease. Natural sugars found in whole fruit and minimally processed dairy foods, like natural yoghurt and unsweetened milk, are not classed as added sugars.

Don’t be deceived by foods which are ultra processed but may offer the temptation of being quick and easy to cook and consume. Ultra processed food often have, added sugars and refined starches, which appear to increase our risk of weight gain and chronic diseases. Check the labels on foods and look for items with less additives for example, those without artificial colours, flavours, preservatives or emulsifiers.

It’s estimated around one in three people in the South West are living with high blood pressure and without regular testing this can go unnoticed, sometimes leading to serious health issues including stroke and heart attack.

There is increasing evidence that eating more plant foods which are less processed, for example, more minimally processed whole grains, pulses, vegetables, whole fruit, nuts and seeds, can help us to better regulate our appetite and weight. They are also associated with healthier ageing. Healthier ageing means living for longer without chronic disease and maintaining good cognitive function, mental health, and physical function.

Eating more minimally processed plant foods can help to naturally reduce intakes of added sugars, refined grains and ultra processed foods. They can also help to reduce your salt intake. As they tend to naturally contain more water, they can reduce your risk of dehydration too.

Lesley’s top tip: Consider whether you are hungry or just eating out of habit. Try cooking from scratch more often and if you feel hungry between meals, try opting for a piece of whole fruit, maybe with some natural yoghurt, a handful of nuts or a little dark chocolate.

Eat well and Stay Well this winter.