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Nutrition Scotland - Meal Planning Guide

Meal Planning Guide

Learn how to meal plan effectively and lower the cost of your weekly shop!

Nutrition Scotland - sugar content of drinks

Sugar content of drinks

Check out this downloadable resource for an eye-opener into the murky world of sugary drinks!

Nutrition Scotland - Sugar content of cereals

Sugar content of cereals

Many cereals are aimed at children, they’re high in sugar and have very low nutritional value. Download this factsheet for information on sugar and how you can make healthier choices for breakfast!

Nutrition Scotland - Encouraging variety in children's diets

Encouraging variety in children’s diets

Establishing healthy eating patterns early on in life can improve dietary choices and health outcomes in later life. It’s not necessarily an easy thing to do though! We’ve put together some tips for encouraging variety and healthy eating in children that can be fussy eaters.

Nutrition Scotland - Nutrition for Children

Nutrition for children

Children are growing fast and they’re very active, they need more energy relative to their size compared to adults. Nutrient dense food helps to fuel healthy growth and development. This factsheet summaries some key nutrients for children aged 5-11years and some tips on portion sizes and eating patterns.

Nutrition for Health - baby asleep

Nutrition for Baby

The information in this factsheet covers feeding your baby to around 6 months, when they are ready for solid foods.

Download the Factsheet to learn more.

Nutrition Scotland - older girl eating

Eating Well for Children Aged 5-11 Years

At age 5-11 years, children are growing rapidly and can be very active so they need enough energy and nutrients in their diet to provide everything they need for growth and development.

Download the Factsheet to learn more.

Nutrition Scotland - baby-bump close-up

Healthy Eating and Pregnancy

Pregnancy is a great time to think about your diet. What you eat can impact your own health, as well as the health of your baby in both the short and long-term. Eating a healthy and varied diet will help you get the right balance of nutrients that you and your baby need.

Download the Factsheet to learn more.

Nutrition Scotland - small child eating

Eating Well for Children Aged 1-4 Years

Eating well at 1-4 years old is important as it is a time of rapid growth and development. A poor diet in childhood can increase the risk of developing conditions in later life such as obesity, diabetes, coronary heart disease and some cancers.

Download the Factsheet to learn more.

Nutrition Scotland - blood sugar measurement kits for diabetes with pill box on table

Type 2 diabetes – reducing risk and eating well

Type 2 diabetes is a common condition that causes blood sugar levels to become too high. Symptoms include excessive thirst, needing to pee a lot and tiredness.  It can lead to more serious problems by causing damage to the heart, blood vessels, eyes, kidneys and nerves.

Download the Factsheet to learn more.

Nutrition Scotland - toothpaste and toothbrush

Top Tips for Good Oral Health

Good oral health involves taking care of your mouth, teeth and gums. However, good oral health is also important for your overall health and well-being, as it allows you to eat, speak and smile without pain, discomfort or embarrassment.

Download the Factsheet to learn more.

Nutrition Scotland - teens on a bench with mobile phones

Nutrition in Teenagers

Adolescence is a nutrient intense period of life. The body is growing and developing rapidly which has a high demand for nutrients. This is also a period of life that lays the groundwork for future health and eating habits.

Download the Factsheet to learn more.

Nutrition Scotland - elderly person holds a drink

Key Nutritients and Hydration for Older People

Many nutritional requirements do not differ between younger and older adults. However, some nutrients are particularly important for health as we age.

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Nutrition Scotland - Food and mood

Food and Mood

What we eat has the potential to not only impact our physical health but can also change our mood and/or energy levels.

Download the Factsheet to learn more.

Nutrition Scotland - woman shopping checking ingredients for allergens

Food allergies & intolerances

Food allergies are caused by the immune system reacting to a particular food allergen. These allergens are naturally occurring proteins in food. Almost all foods have the potential to be an allergen, however some are more common than others. In the UK, there are 14 key allergens.

Download the Factsheet to learn more.

Nutrition Scotland - an older couple in the kitchen

Eating Well for Older People

Good nutrition can help promote better health and maintain quality of life in older adults. However, there are a range of factors that make eating well more difficult as we age and may increase the risk of becoming malnourished.

Download the Factsheet to learn more.

Nutrition Scotland - older man exercising in the woods

Dietary Advice for Cancer Prevention

Diet and lifestyle can play an important role in preventing cancer. It is estimated that between 30% and 50% of all cancer cases are preventable. Maintaining a healthy weight throughout life by eating a healthy diet and being physically active is the next most important step you can take to reduce your risk of cancer.

Download the Factsheet to learn more.

Nutrition Scotland - cardiovascular disease

Cardiovascular Disease (CVD)

CVD refers to a group of diseases affecting the heart or blood vessels. In Scotland, coronary heart disease (CHD) and stroke remain as leading causes of death and disability, despite a decreasing mortality rate over recent years. CHD occurs due to reduced or blocked blood flow to the heart. This typically occurs over time due to a build-up of fat in the coronary arteries; a process known as atherosclerosis. CHD can result in chest pains, heart attack or heart failure.

Download the Factsheet to learn more.

Nutrition Scotland - blood pressure

Blood pressure – what you need to know

What is blood pressure?

Blood is transferred across the body, from heart to brain and other parts of the body through our arteries. In order for this to happen you need a certain amount of pressure to get the blood moving around your body. Blood pressure is the pressure of blood in your arteries. It is measured in millimetres of mercury (mmHg) and is recorded using two numbers:

  • Systolic pressure (the higher number): is the pressure when your heart pushes blood out.
  • Diastolic pressure (the lower number): is the pressure when your heart relaxes between beats.

Download the Factsheet to learn more.

Nutrition Scotland - toddler eating

Starting solid foods

Starting your baby on solid foods, also known as weaning or complementary feeding, starts when your baby is around 6 months of age.

Nutrition Scotland - fussy eater

Fussy eating

Fussy eating is very common with up to one half of toddlers reported to be fussy eaters. It is a normal part of development which most children grow out of and eventually learn to eat a broader range of foods.

Nutrition Scotland - vegetarian spread

Important nutrients for vegetarians & vegans

A vegetarian diet excludes meat, fish, shellfish and animal by-products such as gelatine and rennet.

Nutrition Scotland - foods which support the immune system

How your diet can support your immune system

The immune system is one of the most complex systems in the body, made up of lots of cells, molecules, tissues and organs all working together to protect the body. Many different nutrients are involved in the normal functioning of the immune system.

Nutrition Scotland - food labels

Food labels

Food labels can help you make healthier choices and support you to eat a balanced diet.

Nutrition Scotland - Eatwell Guide

What is a healthy diet?

Eating a healthy and varied diet is important for maintaining your health and helping you feel well. In general, this means eating a balanced variety of foods in order to obtain all the nutrients you need for your body to function well.


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