Welcome to the NHS Greater Glasgow and Clyde Public Health Nutrition Page. Here you will find helpful information around the topic of nutrition- why it is important to eat a healthy balanced diet, where you can find access to food support in your area and some helpful resources, hints and tips to help you make healthier choices.
Following a healthy, balanced diet ensures our bodies receive all essential nutrients to work well day to day, and to help reduce the risk of developing dietary diseases like heart disease, Type 2 Diabetes and some types of cancers.
General Healthy Eating Resources
A range of resources designed to help you make healthier choices.
Children and Families
Good nutrition is essential in the early years of life to provide young babies and children with the vital nutrients required for growth and development and to encourage healthy eating habits for later in life. Below are a range of resources which are helpful for any parent or carer beginning to introduce solids, as well as some information on the free Vitamin D drops scheme and oral health for children.
Type 2 Diabetes
If you or someone you care for has Type 2 Diabetes or you have recently been diagnosed with Prediabetes or Gestational Diabetes and are looking for further support, please visit the Type 2 Diabetes Hub where you can find out about our services and access useful resources.
Access to food and financial advice
Use the resources below to find out where you can get support and access healthy, affordable food in your local area.
Local food support
Benefits and grants
The current cost of living crisis presents an ongoing challenge for many individuals and families across Scotland. The Scottish Government have launched a new website, Cost of Living support, to help people find the support they may be entitled to. Use the links below to find out what support is available in your local area.
Social security Scotland- Best Start
Best start foods – A prepaid card which can be used online or in shops to pay for healthier items like fruit and milk as well as first infant milk, if you are pregnant or have a child under 3. Use the link to find out more information.
Best Start Grants – One off payments made at key stages during your pregnancy and child’s early years: Pregnancy and baby payment, early learning payment and school age payment. Use the link to find out more information.
Glasgow City Food plan
Glasgow City Food Plan is a holistic 10-year plan aiming for Glasgow to be recognised for its good food and as a city where tasty, healthy, affordable food is accessible to everyone. The plan has 6 themes and is based around 3 overarching pillars – Equity, Sustainability and Health
Food in schools
All schools play an important role in promoting healthy eating habits to children from an early age and providing healthier food and drink choices. Schools should focus on integrating consistent healthy eating messages within classroom settings and carrying these forward to families, parents and carers. By following this whole school approach, children, young people and their families are given the opportunity to have the best start in life, helping to reduce diet related health inequalities
School meals in your area
Free school meal support
All children at local council schools can get free school meals during term-time in primary 1 to 5, your family’s financial circumstances do not matter.
Please visit your local council website to find out more about free school meals and clothing grants.
Resources for teaching about food, nutrition and sustainability
The resources below are designed to support teaching and learning within schools around the topics of food, nutrition, food safety and much more.
Food a fact of life – Free resources for teaching young people aged 3-16 years about where food comes from, cooking and healthy eating. Resources include recipes, activity packs, lesson plans and more.
Food Standards Scotland – Curriculum for Excellence linked activities to feed into lesson plans and deliver food safety and healthy eating messages.
Eat, Move, Learn – World Cancer Research Fund resources for children aged 7-11 years to learn about healthy eating and keeping fit.
Food waste whole school teaching resources | Zero Waste Scotland– Resources created for the school curriculum
Growing in schools
Below you will find a range of resources which are appropriate for teaching and learning about growing, climate change, cooking and foraging.
Glasgow Community Food Network– Learn about Food and climate change, growing, cooking and foraging.
Glasgow City Council – Food growing strategy webpage has information on the let’s grow together fund, an introduction to horticulture and the city wide growing strategy.
World Cancer Research Fund– Learn how to grow fruits and vegetables within the school environment.
Training
NHSGGC offer a range of training opportunities including accredited REHIS courses. Please get in touch with Health.Improvement@ggc.scot.nhs.uk to find out more.
Food, sustainability and reducing food waste
Scotland aims to reach net zero carbo emissions by 2045. This will be a lot more achievable if we start to make small changes to our everyday living such as eating more sustainably and reducing food waste.
Food planning, correctly storing foods and shopping smarter can all help to reduce food waste, shopping bills and carbon footprint.
Nutrition for older adults
As we age, our sense of taste and smell can change which may affect our appetite, the variety of foods we enjoy eating and interest in food. Despite this, it is important to still maintain a balanced diet to ensure our bodies have enough energy to function as normal. Below are a range of resources which are useful for anyone aged 65+ or caring for an older person who has concerns about appetite, unplanned weight loss or eating well.
Cooking and Shopping
Simple microwave recipes
Baked potato with beans
Serves: 1
Total cook time: 8 minutes
Ingredients:
- 1 baking potato, pricked with fork
- Toppings: beans, cheese, tuna sweetcorn with low fat mayonnaise, etc.
Method:
- Place potato into a microwaveable container.
- Microwave on HIGH (800W) for 4 minutes.
- Turn over the potato.
- Microwave on HIGH (800W) for 4 minutes.
- Meanwhile, prepare chosen topping.
Beans on toast
Serves: 1
Total cook time 2 minutes
Ingredients
- 200g (1/2 400g tin or 1 small tin) of baked beans
- 1 slice of wholemeal bread, toasted
Method
- Add beans to a microwaveable container.
- Microwave on HIGH (800W) for 2 minutes.
- Serve with toast.
Cheesy Pasta
Serves 1
Cook time: 8 minutes
Ingredients:
- 50g of macaroni pasta
- 30g grated mature/strong cheddar
- 125mls milk
- 1 tablespoon of plain flour
- Optional: smoked paprika, ½ teaspoon mustard, pepper
Method:
- Weigh macaroni into a large microwaveable container. Add 300ml boiling water or enough to cover 1 inch above the pasta.
- Cover, leaving a gap for ventilation and microwave on HIGH (800W) for 4 minutes.
- Remove. Stand for 2 minutes, drain and set aside.
- In a separate microwaveable container, mix milk and flour with a fork until smooth.
- Microwave on HIGH (800W) for 1 minute.
- Remove. Stir in the cheese and optional seasoning.
- Microwave on HIGH for 1 minute.
- Remove. Add pasta to sauce.
- Serve with cooked vegetables such as broccoli or cauliflower.
Vegetable Omelette
Serves 1
Total cook time: 4 minutes
Ingredients
- Selection of vegetables such as onions, peppers, mushrooms, peas, broccoli etc., chopped
- 2 eggs
- ‘Splash of milk’ (approx. 50ml)
- 1 teaspoon vegetable oil
- Season to taste
Method
- Chop vegetables.
- Place selected vegetables into a microwaveable container and stir in vegetable oil.
- Microwave on HIGH (800W) for 2 minutes.
- Remove. Add the eggs and milk. Mix together.
- Microwave on HIGH (800W) for 2 minutes.
Popcorn
erves 1
Total cook time: 3 minutes
Ingredients
- 50g popping corn kernels
Method
- Weigh popcorn kernels in a microwaveable container and cover with a plate.
- Microwave on HIGH for 2-3 minutes or until the popping almost stops.
Porridge
Serves 1
Total cook time: 2 minutes
Ingredients
- 30g porridge oats
- 150ml of milk or water
Optional toppings
- Fresh, frozen or tinned (in water or own juices) fruit, nuts or seeds
Method
- Weigh porridge oats in a microwaveable container. Add milk or water.
- Microwave on HIGH (800w) for 2 minutes, stirring half way.
- Remove from microwave. Add optional toppings.
Savoury Rice
Serves 2 – 4 (as part of a main meal or a snack)
Total cook time: 12 minutes
Ingredients
- 100g rice
- Selection of vegetables, such as mushrooms, tomato, peas, carrots or whatever vegetables you have
- 1 small onion, chopped
- 1 egg
- Optional: 1 garlic clove, chopped
- 1 tablespoon oil
- 1 teaspoon curry powder
Method
- Weigh rice into a microwaveable container and add approximately 200ml of boiling water or enough to cover 1 inch above the rice.
- Cover, leaving space for ventilation.
- Microwave on HIGH (800W) for 5 minutes.
- Remove from microwave to stand for 2 minutes.
- Remove cover, stir and set aside.
- In a separate microwaveable container, stir chopped onion and optional garlic with 1 tablespoon of oil.
- Cover, leaving space for ventilation and microwave on HIGH (800W) for 1 minute.
- Stir in remaining vegetables. Microwave on HIGH for 2 minutes.
- Stir in curry powder, rice and egg.
- Microwave on HIGH (800W) for 2 minutes.
Scrambled eggs on toast
Serves 1
Total cook time: 2 minutes 30 seconds
Ingredients
- 2 eggs
- Splash of milk (approx. 50ml)
- Optional – mixed herbs or other seasoning to taste
- 1 slice of wholemeal bread, toasted
Method
- Crack eggs into a microwaveable container. Add a ‘splash’ of milk and beat with a fork until combined.
- Optional: add seasoning.
- Microwave on HIGH (800W) for 1 minute.
- Remove. Stir and break up chunks of egg with a fork.
- Microwave on HIGH (800W) for 30 sec.
- Remove. Break up chunks of egg with a fork.
- If eggs are too runny, repeat step 5.
- Stand for 1 minute.
- Serve with toast.
Pasta with vegetable sauce
Serves 2
Total cook time: 15 minutes
Ingredients
- 100g wholemeal or brown pasta
- Selection of vegetables, such as mushrooms, peas, carrots or whatever vegetables you have
- 400g tin chopped tomatoes
- 1 small onion, chopped
- Optional: 1 garlic clove, chopped
- 1 tsp mixed herbs
Tip:
Blend sauce for a smooth consistency. This can also be used as a base for other tomato-based sauces such as bolognaise Bolognese, lasagne or pizza sauce.
Method
- Weigh pasta into a large microwaveable container and pour over 500ml boiling water or enough to cover 1 inch above the pasta.
- Cover, leaving space for ventilation and microwave on HIGH (800W) for 5 minutes.
- Remove. Stand for 2 minutes, drain and set aside.
- Meanwhile, chop and prepare the vegetables.
- Place vegetables into a different microwaveable container. Add chopped tomatoes and mixed herbs. Stir.
- Cover, leaving space for ventilation and microwave on HIGH (800W) for 4 minutes
- Remove from microwave. Stir, then cover.
- Microwave on HIGH (800W) for further 4 minutes.
Vegetable and lentil Soup
Serves 2
Cook time: 14 minutes
Ingredients
- 1 onion, chopped
- 3 small potatoes, chopped
- 1 carrot, chopped
- 50g lentils
- 1 tablespoon oil
- 1 low salt vegetable stock cube
Method
- Place vegetables into a microwaveable container
- Microwave on HIGH for 2 minutes.
- Sir stock cube into 500ml boiling water. Add stock and lentils to vegetables.
- Cover and microwave on HIGH for 6 minutes.
- Remove, stir and replace cover.
- Microwave on HIGH for 6 minutes. Keep checking to ensure the soup does not boil over.
How to microwave tinned sweetcorn
Serves 1
Cook time: Follow cooking instructions on the tin
Method
- Empty sweetcorn into microwaveable container.
- Follow cooking instructions on the tin.
How to microwave broccoli
Serves 1
Cook time: 1 ½ – 2 minutes
Ingredients
- 100g broccoli
- Splash of water
Method
- Wash and chop broccoli into chunks.
- Place into microwaveable container and add splash of water.
- Microwave on HIGH for 1 ½ – 2 minutes.
How to microwave carrots
Serves 1
Cook time: 2- 2 ½ minutes
- 1 carrot
- Splash of water
Method
- Wash and peel carrot (if required).
- Chop into thin slices and place into a microwaveable container.
- Add splash of water. Microwave on HIGH for 2-2 ½ minutes.
Microwave Manual
Wattage used for recipes
All recipes were tested using an 800W microwave. Remember to check the wattage of your microwave at home and adjust accordingly. If you are not sure about wattage or timings for your microwave check your microwave manufacturer guide or cook for a shorter duration and check regularly.
Adjusting portion size
If you adjust the portion size of the recipes, you will need to adjust the cooking time. For example if you cook 2 jacket potatoes at the same time, you will have to double the duration in the microwave.
Cooking tips
• Smaller pieces of food will cook faster than larger pieces.
• Stir or turn food regularly to ensure the product is hot and to avoid hot and cold spots.
• After food is cooked, allow 1-2 minutes standing time to avoid hot and cold spots.
Microwave safe containers
Ensure you are using suitable containers when using the microwave. The following are suitable for use:
• Toughened glass
• Ceramics
• Some plastics – check to see if the container has a microwave label (see below for examples)
Suitable coverings for a plate, bowl or container; microwaveable container with a suitable lid, plate, parchment paper or cling film with holes pierced.
Metals must not be used in microwaves as this can cause sparking or flashing. This also includes wires, foil and dishes with gold or silver decorations. Some plastics must not be used in the microwave, check the container.
Handling hot food
When handling hot food from the microwave, some containers will have a suitable handle that does not transfer heat and therefore food can be taken in and out of the microwave with bare hands. However, some containers can get very hot and therefore use of a heatproof material is advised, such as oven gloves or tea towel.
Fresh Vegetables – approximate timings for 800W microwave
• 100g carrots 2 – 2½ minutes
• 100g cauliflower 2 – 2½ minutes
• 100g celery 2 – 2½ minutes
• 100g sprouts 2 – 2½ minutes
• 100g broccoli 1½ – 2 minutes
• 100g courgettes 1½ – 2 minutes
• 100g leeks 1½ – 2 minutes
• 100g old potatoes – 2½ minutes
• 100g new potatoes – 2 minutes
Frozen Vegetables – approximate timings for 800W microwave
• 100g mixed vegetables 3 minutes
• 100g peas 3 minutes
• 100g sweet corn 2 – 3 minutes
• 100g cut green beans 3 – 4 minutes
Tinned Vegetables
Follow the instructions on the tin.