healthy diet and fitness · 3 below 18.5 you may be underweight and need to gain weight 18.5 –...

Healthy diet and fitnessLet’s feel better from the inside out

FL35389_1000202690_Healthy Diet A5 Leaflet_20pp_UK_210x148 V3.indd 1 19/11/2015 13:48

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Taking care of yourself and living a healthy lifestyle is one of the best things you can do for your wellbeing – and we’re here to support you every step of the way. Eating a balanced diet and taking regular exercise can make a big difference to your health. As well as helping you lose weight, it may also help reduce your risk of developing Type 2 diabetes, heart disease and even some cancers. And that’s besides the spring in your step and confidence that comes with feeling positive about your body.

In this leaflet, you’ll find lots of support, from understanding your BMI and managing your weight, to helpful information and tips on diet and exercise. You can also talk to a member of your Boots Pharmacy team for more expert advice to help you achieve your goals.

Your Boots Pharmacy is here to support you in living a healthier lifestyle


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Below 18.5 You may be underweight and need to gain weight

18.5 – 24.9 You’re a healthy weight and should aim to stay this way

25 – 29.9 You’re overweight and should try to lose weight

30 or more You’re seriously overweight and putting your health at risk

Although BMI is important, it’s worth knowing that it won’t give a true picture for everyone. It doesn’t take into account your age or gender and can’t distinguish between muscle and fat. So a heavily muscled athlete could have a high BMI even though they don’t have a high percentage of body fat. And an elderly person’s BMI may be normal despite losing muscle through ageing.

What is a healthy weight?Whatever your size, shape and build, you have the opportunity to reach and keep to a healthy weight. The good news is that it’s not about the latest diet or living in the gym. A healthy diet and an active lifestyle that give you the energy and nutrients you need, will help you feel more in control and manage your weight for the long term.

BMI is a good basic tool and a great starting point for working out a healthy weight for you. It stands for Body Mass Index and is essentially a number calculated using your weight and height. To find out your BMI just follow the steps on the next page.

Why is knowing my BMI important?Knowing your BMI will help you determine whether you’re a healthy weight, overweight or underweight. This is an all important first step if you’re not sure if you need to lose, put on or maintain your weight.

What is a healthy BMI?It’s between 18.5 and 24.9 – any lower or higher could be putting your health at risk. The chart below gives a general guide:


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What about my waist measurement?It’s also a good idea to measure your waist. Measure in-between the bottom of your ribs and the tops of your hips, then compare your measurement with the table below. If your waist measurement is under, there’s nothing to worry about, but if it’s over, carrying a lot of weight around your middle is associated with a higher risk of developing heart disease, high blood pressure and Type 2 diabetes.

Understanding your BMIOnce you’ve worked out your BMI, you’ll know what BMI range you fall into. If you’re above the healthy range, you’ll need to work out how much weight you need to lose to reach this. If you have lots of weight to lose, setting a smaller initial target, such as losing 5-10% of your current weight, can make it feel more achievable and can have significant health benefits.

It’s good to lose weight from your middle if your waist measures over:

Men 94cm/37in*

Women 80cm/31.5in

If you’re worried about your BMI or waist measurement, or are looking for help and advice on how to change either, talk to a member of your Boots Pharmacy team.

Boots Healthy Weight Machines in store can measure your height, weight, BMI and body fat percentage for you†**

Working out your BMI

BMI =

weight in kilogramsheight x height in metres

Example So the BMI for a person weighing 11 stone (70kg) who’s 5ft 6in (1.68m) would be:

BMI = 24.8

701.68 x 1.68

*90cm for Asian men †Charges apply **In selected stores only


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1 Eat lots of fruit and veg. We’ve all heard of 5 A-DAY but sometimes it doesn’t seem easy to stick to. Remember that fresh, dried, tinned, frozen, pure juice and smoothies all count. Try chopping a banana over your breakfast cereal, snack on dried fruit mid-morning or swap a coffee for a smoothie. It soon adds up.

Look out for this logo on Boots food. This shows how many portions of your 5 A-Day you’re getting. Remember you should be aiming for at least 5 portions a day for a healthy diet.

2 Eat regular meals. This gives structure to your eating habits, helping you to eat the right foods at the right times and avoid hunger that can sometimes lead to binge eating. It’s said that eating small and regular meals can lower cholesterol levels, improve energy levels and boost metabolism.

3 Don’t skip breakfast. It’s a really important part of a balanced diet and eating breakfast can help you lose weight. It sets you up for the day, so you’re less likely to snack. Try a wholegrain cereal with fresh fruit sliced over the top for a great start to the day.

4 Plan your meals for the week and write a shopping list. You’ll be far less likely to pick up a takeaway or raid the biscuit tin if you’ve got a nice healthy meal to look forward to.

5 Cut down on alcohol. Not only does alcohol add extra calories to your diet, it can also increase your appetite temporarily, making you more likely to indulge in unhealthy treats. It’s a good idea to be aware of how much you’re drinking and try to avoid high calorie drinks.

How can I lead a healthier lifestyle?Eating a healthy diet is an important part of maintaining a healthy weight. Quick diets won’t work in the long run and can leave you feeling hungry and let down. But with the right information and support, we can help you reach a healthy weight and boost your energy levels.

The good news is that eating healthily isn’t as difficult as you might think. Follow these 8 steps and you’ll be well on your way to a healthier you:


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The eatwell plate*

Have a look at the different food groups needed to stay healthy. The proportions shown give you a good idea of how much of each to eat for a well-balanced diet.

6 Drink lots of water as your body needs between eight to ten glasses of liquid every day to stay hydrated. All non-alcoholic drinks count but avoid soft and fizzy drinks as they can be high in calories and added sugars. Water, milk and fruit juices are all great choices, but some fruit juices can be high in sugar.

7 Get active. You don’t need to spend hours in the gym. Walk whenever you can, try cycling to work – even standing up when you’re on the phone makes a difference as it helps your body remain active and burn calories. Read more about exercise and activity on page 16.

8 Cut down on sugar – Fizzy drinks, alcohol, cakes and biscuits all contain added sugars that can add to weight gain as well as cause tooth decay. You can check food labels for sugar – if it reads more than 22.5g of sugar per 100g, then the food is high in sugar. The daily reference intake for an adult is 90g.

*food.gov.uk/scotland/scotnut/eatwellplate/guidelines

Fruit and vegetables

Eat plenty, at least 5 portions of a variety of fruit and vegetables a day

Bread, rice, potatoes, pasta and other starchy foods

Eat plenty, choose wholegrain varieties when you can

Meat, fish, eggs, beans and other non-dairy sources of protein

Eat some, choose lower fat alternatives whenever possible or eat higher fat versions infrequently or in smaller amounts. Aim for at least two portions of fish a week, including a portion of oily fish

Foods and drinks high in fat and/or sugar

Eat just a small amount. Try to choose options that are lower in salt when you can. Adults should have no more than 6 grams of salt a day

Milk and dairy foods

Eat some, choose lower fat alternatives whenever possible or eat higher fat versions infrequently or in smaller amounts


7* Only appropriate for overweight individuals (BMI 25+)

How can I eat to help lose weight?With so much information, advice and news on weight loss available, it’s not surprising that losing weight can feel complicated. Understanding the basics is a good starting point to help shed the pounds. And the best news is that it’s not as difficult as you might think.

When we think about calories, we tend to focus on the hassle of calorie counting and avoiding foods that are high in calories. But if you look at calories as the energy in food that fuels your body, then it’s clear that they’re your friend and not your enemy.

To maintain your weight, you need to balance the amount of energy (calories) you put into your body with the amount of energy you use up for all your daily activities and exercise. For an average man, this is around 2,500 calories a day, and for an average woman it’s around 2,000 calories a day. The amount of calories varies depending on a person’s age and level of physical activity amongst other factors.

How many calories a day can help to lead to a healthy weight loss*?Cutting calories by around 600 a day will help the average person to lose around 1–2lbs a week. This is a healthy weight loss and you’ll be much more likely to keep the weight off rather than losing lots of weight quickly through crash dieting. So for an average man, aim for around 1,900 calories a day and 1,400 for a woman.

Food is fuel. It gives us the energy our bodies need to function and move around


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Look out for the traffic light system on food labelsMany products have colour-coded nutritional information on the front of the packaging to help you make a healthy choice. Red means high in fat, sugars or salt, amber means medium levels and green means low, making it the healthiest choice. Try to pick products with more greens and ambers and fewer reds.

How can I check how many calories I’m eating?One of the best starting points is becoming familiar with food labelling. Take a look at some of the foods in your fridge and cupboards. Look under the ’energy’ heading. Calorie content is given in kJ and kcal. Kcal is short for kilocalorie which is just another word for calorie.

Some labels will tell you how many calories are in one portion or serving, so it’s a good idea to check your portion size. Many labels will tell you how many calories are in 100g or 100ml of the food or drink, so you can compare across different products.

What about exercise?The more active you are, the more calories you’ll use. That’s why exercise can play an important role in losing weight and keeping it off.

Talk to an expertBefore starting any exercise or weight loss plan, we recommend that you check with your Doctor. Especially if you’re pregnant, breastfeeding, have a current medical condition or want to lose a large amount of weight. For more information talk to your Boots Pharmacy team

Try keeping a food diary so you can see where you could cut calories

Did you know?1g of fat = 9 calories 1g of alcohol = 7 calories 1g of protein = 4 calories 1g of carbohydrate = 3.75 calories

Look out for these on food packaging

Traffic lights and what they mean: Mostly red circles = indulge now and againMostly amber circles = enjoy most of the timeMostly green circles = go for it!


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It’s easy to keep a watchful eye on your waistline while still choosing a tasty, healthy and nutritious meal-on-the go, with Shapers calorie-conscious, delicious meals, exclusive to Boots. The range meets strict nutrition standards so it’s a healthy option and the ideal complement to any calorie and fat-controlled weight loss plan:

• controlled calories clearly displayed on packs

• lower levels of fat, saturated fat, salt and sugar

• no artificial colours, artificial flavours, flavour enhancers and hydrogenated fats

Shapers lunchtime Meal DealWhichever mix and match combo you choose – a main, a snack and a drink – the total calorie count will always come to 500 or less, and the majority of our main meals are less than 3% fat, which is truly low.

SnackingTo lose weight and keep it off permanently, you need a diet that is healthy and balanced, and a way of eating that you can stick to in the long term. Try to find a healthier way of eating. You are more likely stick to one that includes the occasional treat.

With all snacks 100 calories or less, there are lots of morning and afternoon guilt-free Shapers snacks.


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Slimming aids, meal replacement and sports nutritionIf you’re looking to boost your diet and exercise routine, then these aids can help. But it’s important to understand that they won’t work alone – you’ll need to stick to a calorie-controlled diet and keep active. We’ve a range of products to help and if you need advice on what’s right for you, talk to your Boots Pharmacy team.

Slimming aidsIf you don’t like structured diets, but you need some extra support to really get into healthy eating habits then slimming and weight loss aids might be a good option for you.

Meal replacementIf you’re always on the go and don’t have time for counting calories, a meal replacement plan that supports your weight loss while you get on with your life may suit you. They should always be used alongside an exercise plan.*

Sports nutritionKnowing when to take sports nutrition products can help you to get the most out of your exercise regime. You’ll find a wide range of sports nutrition products at Boots to help support your training performance and potential.

* Meal replacement plans should only be used as part of an energy restricted diet and other foods should be part of that diet


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Slimming aids Based on traditional herbal or nutritional ingredients, they can support weight loss by helping to control your appetite or reduce the amount of certain substances your body absorbs such as fat or carbohydrates.

XLS Medical Max Strength 120s

XLS-Medical Max Strength reduces calorie intake from main nutrients: carbohydrates, including sugars and fat.

alli 60mg Capsules 84s

alli is a non-prescription weight loss aid for adults with a BMI of 28 or above who are overweight, want to lose weight, and will commit to healthier eating. Contains Orlistat. Always read the label.

Boots Pharmaceuticals Dual Action Carb And Fat Control Tablets 60s

Boots Pharmaceuticals Dual Action Carb And Fat Control is a multi-layer tablet that can reduce the amount of dietary fat and complex carbohydrate absorbed by the body.

XLS Medical Fat Binder Direct Sachets 30s

Clinically proven to help you lose up to 3x more weight vs. dieting alone when used for 12 weeks and is gentle on your system.

Boots Pharmaceuticals Appetite Control Tablets 60s

Boots Pharmaceuticals Appetite Control is for the treatment of excess body weight. It works by promoting a feeling of fullness. Read and keep the enclosed instruction for use leaflet for full instructions.


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Meal replacements These help you take control of your diet by replacing some of your regular meals and snacks with healthy and nutritious pre-prepared and calorie-controlled options. From diet shakes, soups, smoothies and bars, we’ve lots of products in store and online at boots.com*

Atkins Advantage Cookies & Cream Bars 5x30g

Truly delicious and satisfying bars. High in protein, low in sugar, and carbohydrate reduced, these Atkins Cookies & Cream Bars are a great-tasting and satisfying snack.

Forza Shake It Slim Meal Replacement Starter Pack

Forza Shake it Slim is a meal replacement for weight control. The Starter Pack contains 14 sachets (5 strawberry, 5 chocolate and 4 vanilla).

Slim-Fast Powder Tin Strawberry 438g

A thick, refreshing strawberry flavour sensation you can mix up and enjoy as a meal.

* Meal replacement plans should only be used as part of an energy restricted diet and other foods should be part of that diet


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Sports nutritionTaking sports nutrition products when you’re exercising can help support your recovery and give you an energy boost while you’re working out. If you’d like to find out more, talk to your Boots Pharmacy team.

PhD Woman 2 Week Starter Bundle Set

The PhD Woman 2 Week Starter Pack has been developed to introduce women to sports nutrition and to give them the head start they need to kick off their health and fitness plan.

PhD Diet Whey Powder Belgian Chocolate 1kg

PhD Diet Whey Protein Belgian Chocolate is a high protein food supplement that can be used daily to support a healthy and active lifestyle.

MaxiNutrition Cyclone Bar Chocolate 60g

A high quality protein blend for efficient muscle gains. Creatine helps support strength and power. Take up to two bars daily, one after training and one bar between meals.

MaxiNutrition Lean Strawberry 1000g

MaxiNutrition’s Lean is scientifically formulated to provide 20g of sustained release protein to support growth and maintenance of muscle mass.

PhD Nutrition Diet Whey Strawberry Ready To Drink 330ml

PhD Diet Whey Ready To Drink is a delicious, high protein shake that can be used at any time of the day.


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Eating for exercise The more you exercise, the more energy you need and always drink plenty of water before, during and after exercise. Aim for a diet high in carbohydrates, low in fat and low to moderate in protein. Depending on the amount you’ve eaten, you should allow one to four hours to pass before you start exercising.

When your blood sugar level is low, you tend to crave a quick-fix carb such as chocolate, but it’s best to choose slow-releasing carbs to keep your energy levels on a more even keel. To avoid a slump in energy levels and aid muscle growth and repair, you should also aim to eat a carbohydrate-rich food or drink within 30 minutes of exercising.

The proportions of carbohydrate and protein you need will vary depending on your sport, so it’s a good idea to get advice from a qualified professional on your individual needs.

What are carbohydrates?Carbohydrates are the main source of fuel for exercise. You’ll find them in wholegrain pasta, rice, sweet potato, porridge and breakfast cereals. They’re the most important for muscles and an essential energy source for the brain and the central nervous system. Carbohydrates are stored as glycogen in the muscles and liver but as these stores are small, a regular intake of carbohydrate is needed to keep them topped up. Low glycogen stores will result in poor performance and increase the risk of injury.

What is protein?We need protein in moderate amounts for muscle growth and repair. You’ll find it in poultry, lean meat and fish as well as eggs, milk, cheese, pulses, soya, nuts and seeds and it helps:

• Muscle growth – by helping to stimulate rapid muscle growth from weight training by supplying the key amino acids needed to trigger protein uptake

• Muscle definition – by helping to support the maintenance of lean muscle mass when you train intensely, which will help towards achieving a more lean and defined physique

• Training and performance recovery – protein helps muscles recover and rebuild following intense training and performance, ensuring you’re ready for your next session

• Muscle maintenance – protein is essential for maintaining muscle tissue which is vital to support a healthy metabolism and a favourable power to weight ratio to help you perform better


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Extra hints and tipsThere’s so much you can do to reach and keep a healthy weight and enjoy good food that supports your wellbeing. Planning your weight loss, tracking your progress and understanding what matters to you will help you feel positive and motivated. Give yourself a helping hand by following these simple tips:

1 Give your fridge a healthy makeover. Stock up on fruit and veg, fish, lean meat and low fat dairy foods. Make sure there are lots of healthy starchy foods in your cupboards. Try wholegrain bread and cereals, and brown rice.

2 Plan your meals for the week and write a shopping list. You’ll be far less likely to pick up a takeaway or raid the biscuit tin if you’ve got a nice healthy meal to look forward to.

3 Keep a food diary. This really is a powerful weight loss tool. Be honest, write everything down and it can help you see where you’re going right and wrong.

4 Read food labels so you’re aware of exactly what you’re eating. Traffic light colour coding is great as you can see at a glance the fat, saturates, sugars and salt. Go for as many green lights as you can for the healthiest choice. You can read more about labelling on page 7.

5 Write down how life will be better when you lose weight and stick your list somewhere you can see it. It’s a great way to stay focused and reach your goals.

6 Set realistic goals. Try to aim for losing 1-2lbs a week and think about using a mobile phone app to help you keep a check on your weight loss.

7 Use our Healthy Weight Machines in store to check your progress.*† Checking your weight, BMI and body fat percentage will help you stay on track.

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Reward yourself when you reach a goal. Perhaps something new to wear or a healthy meal out with your family.

Be active every day. Go for a walk during your lunch break or get busy in the garden – it all adds up to make a real difference.

*Charges apply †In selected stores only


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How important is it to exercise?Regular exercise is an important part of a healthy lifestyle and can benefit everyone. People who lead an active life are more likely to live longer and are less likely to develop conditions such as heart disease, cancer and Type 2 diabetes.

As well as helping to improve your energy levels, self-esteem and sleep, it can also help to reduce some of the symptoms of anxiety and depression.

Exercise and mental healthRegular exercise is good for your mental health too. Even a short walk can make all the difference, but exercise classes, trying a team sport or swimming are even more beneficial. Being active will help you feel more in control of your body and boost positive thoughts. For an idea of how much exercise you need according to your age, have a look at pages 18 and 19.

How can exercise help Type 2 diabetes?Lifestyle changes such as eating healthily and taking regular exercise can help to reduce weight which is a risk factor of Type 2 diabetes. They can also help to manage some of the symptoms of the condition, if you’re diagnosed with it. Taking regular exercise will not only help you to lose weight, but it can also help lower your blood glucose levels. Being active also improves blood circulation and can help to reduce your risk of heart disease and stroke.

You should aim to do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking every week. Before beginning a new exercise regime, it’s a good idea to talk to your Doctor. They may also talk to you about adjusting your insulin treatment or diet to keep your blood glucose levels steady.

Free Diabetes Risk AssessmentBooking a Diabetes Risk Assessment might be a good idea. A member of your Boots Pharmacy team will ask you a few questions so they can find out what your risk is, how you can help to keep it low and what you can do to manage the condition, if you’re diagnosed with it. For more information, talk to your Boots Pharmacy team.


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How can exercising keep my heart healthy?Reaching and keeping to a healthy weight can make a big difference to your heart and is one of the best things you can do for your long term health and wellbeing.

Regular exercise will not only help to strengthen your heart, making you feel fitter, but it can also lower your blood pressure, cholesterol levels and your risk of developing heart disease.

Activities can range from a fast walk to more vigorous exercise, such as running and dancing and adults should aim for 150 minutes of moderate-intensity aerobic activity every week. An easy way to achieve this is to do 30 minutes of exercise, 5 days a week.

High blood pressureAround 30% of people in England have high blood pressure but many don’t know it.* If left untreated, high blood pressure increases your risk of a heart attack or stroke, so it helps to have it measured regularly. Everybody’s different but lifestyle can play a big part in raising your blood pressure, such as:

• Not getting enough exercise

• Being overweight

• Having too much salt in your diet

• Having too much alcohol on a regular basis

• Smoking

How can I keep my blood pressure down?The good news is you can make a few simple changes to lower your blood pressure:

• Tuck into a healthy diet

• Get active

• Quit smoking

• Enjoy some relaxation

• Aim for a healthy weight

*nhs.uk/Conditions/Blood-pressure-(high)


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Exercise is a great way to look and feel great There are lots of ways to get active, whatever your age and however much weight you need to lose. An important starting point is simply aiming to be active every day and to cut down on the amount of time you sit for extended periods – for example, watching the TV or using the computer.

What type of exercise should I do? Aim to do some aerobic and muscle-strengthening activities each week. Build things up gradually, particularly if you’ve not exercised for a while or have a lot of weight to lose. You should always talk to your Doctor first if you have any of the conditions mentioned in this leaflet or if you’re pregnant or have any injuries.

If you’re very overweight, you should visit your Doctor for a health check-up before starting an exercise programme for the first time or if you’re returning to exercise after a long time.

Exercise guidelines according to your age*

The benefits of exercising and being active on a daily basis may vary depending on your age. Some of the key benefits can be:

• Develops motor skills (under 5s)• Improves bone health (young people 5-18 years )• Reduces risk of a range of diseases eg. coronary heart disease, stroke (adults 19-64 years)• Reduces cardiovascular risk (older adults 65+)

Infants Under 5For infants who are not yet walking, physical activity refers to movement of any intensity and may include:

• ‘Tummy time’ – this includes any time spent on the stomach including rolling and playing on the floor

• Reaching for and grasping objects, pulling, pushing and playing with other people• ‘Parent and baby’ swim sessions

For infants capable of walking, physical activity is likely to occur mainly through unstructured active play for at least 3 hours, spread throughout the day

• energetic play• walking

Children and young people (5-18 years)Moderate to vigorous intensity (activity for at least 60 minutes and up to several hours a day)

* NHS guidelines

Moderate intensity – you’re raising your heart rate and break into a sweat. You’re able to talk, but unable to sing a song.

Vigorous intensity – you’re breathing hard and fast and your heart rate has increased significantly. You can’t say more than a few words without pausing for breath.


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• Bike riding• Playground activities• Fast running

Vigorous intensity activities including activities that strengthen muscle and bone involve using body weight or working against a resistance, should be incorporated at least three days a week:

• Swinging on playground equipment• Hopping and skipping

Adults (19-64 years)Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week or 75 mins vigorous activity a week or a combination of moderate and vigorous.

Moderate intensity physical activities

• Brisk walking• Cycling

Vigorous intensity physical activities

• Running• Sports such as swimming or football

Physical activities that strengthen muscles using body weight or working against a resistance.

• Exercising with weights• Carrying or moving heavy loads such as groceries

Older adults (65+ years) Older adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week*. If you're already used to exercising at moderate intensity you can get comparable benefits with 75 minutes vigorous activity a week or a combination of moderate and vigorous activity.

Moderate intensity physical activities

• Brisk walking • Ballroom dancing

Vigorous intensity physical activities

• Running

Physical activities that strengthen muscles using body weight or working against a resistance. This should involve using all the major muscle groups. Examples include:

• Activities that involve stepping and jumping such as dancing • Chair aerobics

Activities to improve balance and coordination (on at least two days a week) may include:

• Tai chi • Yoga

*If you have any health conditions that limit your mobility, speak to your Doctor about activities that are suitable for you


Our fully trained staff are on hand in store to give you advice and help. Or you can contact our Customer Care Helpline on 03450 708090 (local rate, calls may be recorded for training purposes) between the hours of 8.30am and 7pm Monday to Friday and 8.45am and 5pm Saturday and Sunday.

Products may be available in selected larger stores only and may be subject to stock availability.

All details are correct at time of going to print November 2015.

Boots UK LimitedNottingham, EnglandNG2 3AA

You and Boots.Let’s feel good together.

1000202690/W HL 5a (19.01.16) (2015/16) / 30.12.15-19.01.16

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healthy diet and fitness · 3 below 18.5 you may be underweight and need to gain weight 18.5 –...

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