Nutrition and Diet

Ready, Steady, Go!

As part of a healthy diet and lifestyle it is important to follow a varied and balanced diet. We have featured a number of healthy recipes which we hope will inspire you to get cooking.

With each recipe you will find cook’s tips, how many portions it should serve, how long it should take to make and a nutrition fact.

We have also included nutritional information which you can consider when choosing a recipe. It should help you to see how the recipe can fit into your daily diet. This will tell you how much energy, fat, saturated fat, salt and sugar each portion will provide. It also tells you what percentage of your Guideline Daily Amount (or GDA) is in a portion. GDA’s are explained in a bit more detail below.

Traffic Light data is also provided for fat, saturated fat, salt and sugar – these are the nutrients which are frequently eaten in excess. It is based on the Government’s traffic light scheme and helps you to see ‘at a glance’ whether (100g of) the recipe is red, amber or green for the listed nutrients.

With the traffic light scheme:

LOW Red - means the recipe is high in that particular nutrient. It’s fine to eat these foods occasionally or as a treat. Try and have just a small portion.

LOW Amber - means the recipe is medium in the nutrient and is therefore an OK choice. Eat it in moderation.

LOW Green – means the recipe is low in the nutrient and so it’s a healthier choice.

Guideline Daily Amount (or GDA)

Guideline Daily Amounts are guidelines for the approximate amount of different nutrients required for an average, healthy adult for a healthy diet. These are the average number of calories and the recommended maximum amounts of sugars, fat, saturates (saturated fat) and salt that an average adult should eat in one day.

‘Adult’ Guideline Daily Amounts (GDAs):


‘Adult’ GDA

Energy (Calories)


Sugars (g)


Fat (g)


Saturates (g)


Salt (g)


For more information visit:
NHS Choices and Food and Drink Federation