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Your healthy food guide

Up to 25% off hundreds of healthy foods at Ocado

This is just one more of the many ways you can save on positive lifestyle choices when you join us. To give you an idea of what we mean by healthy food, as well as some useful nutritional tips, we’ve prepared a brief guide to our Ocado benefit.

The Ocado benefit is included on all Personal Healthcare plans. Available on Life plans with Wellness Optimiser or Vitality Optimiser.

Why we’ve introduced the healthy food benefit

As part of our aim to help members achieve a 30% cut in their sodium and sugar intake by 2018, while also increasing their fruit and vegetable intake by 30% over the same period, we’re making it easier and cheaper to make healthier eating choices.

How we choose which healthy foods to include

Based on what is generally considered to be a healthy diet, we choose options from all the food groups listed below to help you achieve a good nutritional balance. We also regularly review which foods qualify as healthy, based on the latest scientific research and industry developments.

What are healthy foods?

A healthy diet is generally defined as including fruit, vegetables, moderate quantities of fibre-rich whole grains, fat-free dairy, a variety of protein-rich foods and certain healthy fats.

We’ve listed what’s in each food group below and chosen what we consider to be the healthiest options within each food group to qualify for a discount. You can also view all eligible healthy food on the Ocado website by ticking the ‘Vitality healthy food’ filter on the left hand side of the page.

If something isn’t classified as a ‘Vitality healthy food’, it doesn’t necessarily mean it’s unhealthy. It may still have an important role to play in a healthy, balanced diet, depending on your age, health status and exercise habits.

Healthy food groups

Vegetables
You should eat vegetables every day. Containing lots of vitamins, minerals, fibre and phytonutrients, they help promote good health and prevent disease.

Our healthy food list includes all whole fresh, frozen and dried vegetables and herbs, as well as all unseasoned, raw, chopped and sliced vegetables and herbs. Our healthy food list also includes some unflavoured, unseasoned canned vegetables with no added salt.

The list doesn’t include fresh, frozen and dried vegetables and herbs with added spices, seasoning, flavouring, fat, oil or sauces.
Fruit
You should eat fruit every day. Like vegetables, it’s a good source of many vitamins, minerals, fibre and phytonutrients that help promote good health and prevent disease. However, eating fruit should not replace eating vegetables.

Our healthy food list includes all whole fresh and certain frozen, canned and dried fruit. It also includes plain, raw, cut or sliced fresh fruit, as long as it doesn’t include any added sugar, flavouring or other ingredients.
Carbohydrates
Carbohydrates are an important part of a healthy diet. They provide the body with a steady supply of glucose throughout the day, to help keep energy levels up. You should prioritise wholegrain and high-fibre foods – found in oats, wholegrain bread, brown and wild rice, for example – with at least half of grains eaten being whole grains. That’s because they’re a healthier choice than refined grains, due to the additional fibre, vitamins, minerals and antioxidants.
Protein

Protein is a key element of a balanced diet. It provides the amino acids needed for various bodily functions.  To limit your intake of saturated fat, You should prioritise healthier protein options such as fish (especially oily fish), seafood, tofu, eggs, skinless lean chicken and turkey.

Eggs

A good source of high-quality protein and B vitamins. The healthy food list includes all whole, uncooked eggs.

Tofu

Soya bean curd (tofu) is a good source of calcium and protein. All, raw, unseasoned and unflavoured tofu is included in the healthy food benefit.

Seafood

The healthy food list includes all raw, unseasoned and unflavoured seafood. It doesn’t include all seafood in sauces, crumbs, batter, cooked or pre-prepared meals as well as flavoured and processed seafood products.

Dairy
Dairy products are major sources of the protein and calcium essential for building strong bones, so have an important part to play in maintaining a balanced diet. As diets low in saturated fat reduce the risk of developing heart disease, we’ve included all unflavoured, fat-free or skimmed milk – including fresh, long-life, UHT and powdered fat-free milk – in the healthy food list. We’ve also included all unsweetened soy milk, fat-free yoghurt – plain and flavoured – with no added sugar and plain, unflavoured, fat-free cottage cheese.
Legumes
It’s highly recommended you eat legumes - beans, peas and lentils - regularly. They’re a good source of protein, fibre and several vitamins, minerals and phytonutrients. Therefore, the healthy food list includes all dried and some canned legumes. It doesn’t include all texturised or processed soya products, such as burgers and sausages.
Oils, nuts, seeds and spreads
Vegetable oils and spreads, nuts, and seeds are rich in unsaturated fat, which is highly beneficial in promoting health and preventing disease.

Oils
You should prioritise monounsaturated fats, especially if you’re at risk of coronary heart disease. Oils rich in monounsaturated fats, such as olive oil, are also a good source of phytonutrients and antioxidants. For these reasons, the healthy food list includes olive oil, canola oil and avocado oil.

Nuts
Nuts and seeds are good sources of unsaturated fats, fibre and phytonutrients. Therefore, the healthy food list includes all unsalted, unseasoned, unflavoured and raw nuts. It doesn’t include salted, seasoned, flavoured or nuts roasted in oil.

Seeds
The healthy food list includes all seeds as long as they’re not salted, flavoured, seasoned or roasted in oil.

Our healthy eating tips

  • Choose whole grains such as buckwheat, bulgur, millet, oatmeal, quinoa, rolled oats, popcorn, brown or wild rice, whole-grain barley, whole rye, and whole wheat.
  • Eat plenty of whole vegetables in a variety of colours every day.
  • Eat fresh fruit in a variety of colours every day.
  • Eat beans, split peas, lentils and chickpeas regularly.
  • Eat fish, seafood, chicken, lean meat or eggs daily. Choose oily fish such as pilchards, sardines, salmon and trout.
  • Drink or eat low-fat or fat-free unflavoured milk and yoghurt every day.
  • Include healthy/unsaturated fats and oils in your diet every day.
  • Control your portion sizes.
  • Use salt sparingly and exclude foods high in salt.
  • Restrict or exclude sugary drinks (including fruit juice) and foods high in sugar.
Visit Vitality magazine for more tips and recipes

Important information

The Ocado benefit is included on all Personal Healthcare plans. If you life plan, you'll need to add Wellness Optimiser or Vitality Optimiser at £3.80 per month.

If you’re on a Business Healthcare or Corporate Healthcare plan, you’ll need to have Vitality Plus included on your plan to get this benefit.

The healthy food benefit is not supposed to replace any recommendations made by medical or nutrition experts, particularly those relating to any medical conditions.

Products selected for the healthy food benefit represent the best choices within each food group, and, when eaten in the recommended quantities, will all form part of a healthy balanced diet.

No collaborations were formed with suppliers or manufacturers and items were chosen based on the evidence-based criteria, independently of the brand they represented. Products are subject to seasonal and supplier availability.

References
To make sure you know our eligible healthy foods are selected on evidence-based criteria, we’ve consulted nutrition experts, global dietary recommendations, the latest scientific research, food industry and health promotion experts. You can find details of some of our sources below:

Abid, Z., Cross, A.J. & Sinha, R. 2014. Meat, dairy, and cancer. The American journal of clinical nutrition, 100(Suppl 1):386S-93S.

Academy of Nutrition and Dietetics (AND). 2014. Position of the Academy of Nutrition and Dietetics: dietary fatty acids for healthy adults. Journal of the Academy of Nutrition and Dietetics; 114(1):136-153.

American Diabetes Association (ADA). 2016. On-the-go: A guide to frozen meals. Date of access: 24 May 2016.

American Dietetic Association (ADA). 2009. Position statement of the American Dietetic Association: weight management. Journal of the American Dietetic Association, 330:345.

American Heart Association (AHA). 2016. Added sugars. Date of access: 20 Jul. 2016.

Aune, D., Chan, D.S., Lau, R., Vieira, R., Greenwood, D.C., Kampman, E. & Norat, T. 2011. Dietary fibre, whole grains, and risk of colorectal cancer: a systematic review and dose-response meta-analysis of prospective studies. BMJ, 343:1-20.

Bazzano, L.A., Joshipura, K.J. & Li, T.Y. 2008. Intake of fruit, vegetables, and fruit juices and risk of diabetes in women. Diabetes care, 31(7): 1311-1317.

Bouvard, V., Loomis, D., Guyton, K.Z., Grosse, Y., Ghissassi, F.E., Benbrahim-Tallaa, L., Guha, N., Mattock, H. & Straif, K. (International Agency for Research on Cancer Monograph Working Group). 2015. Carcinogenicity of consumption of red and processed meat. Lancet Oncology, 16(16):1599-1600.

Bray, G.A. & Popkin, B.M. 2014. Dietary sugar and body weight: have we reached a crisis in the epidemic of obesity and diabetes?: health be damned! Pour on the sugar. Diabetes care, 37(4): 950-956.

Canadian Cancer Society (CCS). 2016. Cured, smoked and salt-preserved foods.Date of access: 20 Apr. 2016.

Carughi, A., Feeney, M.J., Kris-Etherton, P., Fulgoni, V., Kendall, C.W., Bulló, M. & Webb, D. 2016. Paring nuts and dried fruit for cardiometabolic health. Nutrition journal, 15(23):1-13.

Celnik, D., Gillespie, L. & Lean, M.E.J. 2012. Time-scarcity, ready-meals, ill-health and the obesity epidemic. Trends in food science & technology, 27(1):4-11.

Press release by Centers for Disease Control and Prevention (CDC): Nine in 10 U.S. adults get too much sodium every day: main sources of sodium include many common foods. (2012). [online] Available at: http://www.cdc.gov/media/releases/2012/p0207_sodium_food.html [Accessed 24 May 2016].

Chanson-Rolle, A., Meynier, A., Aubin, F., Lappi, J., Poutanen, K., Vinoy, S. & Braesco, V. 2015. Systematic review and meta-analysis of human studies to support a quantitative recommendation for whole grain intake in relation to type 2 diabetes. PLoS One, 10(6):1-14.

Chowdhury, R., Warnakula, S., Kunutsor, S., Crowe, F., Ward, H.A., Johnson, L., Franco, O.H., Butterworth, A.S., Forouhi, N.G., Thompson, S.G., Khaw, K.T., Mozaffarian, D., Danesh, J. & Di Angelantonio, E. 2014. Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis. Annals of internal medicine, 160(6):398-406.

Dave, J.M., An, L.C., Jeffery, R.W. & Ahluwalia, J.S. 2009. Relationship of attitudes toward fast food and frequency of fast-food intake in adults. Obesity, 17(6):1164-1170.

Davis, C., Bryan, J., Hodgson, J. & Murphy, K. 2015. Definition of the Mediterranean diet: a literature review. Nutrients, 7(11):9139-9153.

De Souza, R.J, Mente, A., Maroleanu, A., Cozma, A.I., Ha, V., Kishibe, T., Uleryk, E., Budylowski, P., Schünemann, H., Beyene, J. & Anand, S.S. 2015. Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. BMJ, 351:h3978.

2015 Dietary Guidelines Advisory Committee (DGAC). 2015. Scientific Report of the 2015 Dietary Guidelines Advisory Committee. Date of access: Dec. 2015.

The European Parliament (EP) and the Council of the European Union (CEU). 2006. Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods. Official journal of the European Union, L404/9-L404/25.

Faber, M. & van Jaarsveld, P. 2013. The Nutrition Society of South Africa (NSSA): The importance of vegetables and fruit in the diet. Date of access: 6 Mar. 2014.

Fang, X., Wei, J., He, X., An, P., Wang, H., Jiang, L., Shao, D., Liang, H., Li, Y., Wang, F. & Min, J. 2015. Landscape of dietary factors associated with risk of gastric cancer: A systematic review and dose-response meta-analysis of prospective cohort studies. European journal of cancer, 51(18):2820-2832.

Farajian, P., Katsagani, M. & Zampelas, A. 2010. Short-term effects of a snack including dried prunes on energy intake and satiety in normal-weight individuals. Eating behaviors, 11(3):201-203.

Food and Agriculture Organization (FAO) of the United Nations. 2010. Fats and fatty acids in human nutrition: report of an expert consultation. Date of access: 12 Apr. 2015.

Forouhi, N.G. 2015. Association between consumption of dairy products and incident type 2 diabetes–insights from the European Prospective Investigation into Cancer study. Nutrition reviews, 73(S1):15-22.

Furchner-Evanson, A., Petrisko, Y., Howarth, L., Nemoseck, T. & Kern, M. 2010. Type of snack influences satiety responses in adult women. Appetite, 54(3):564-569.

Gil, A. & Gil, F. 2015. Fish, a Mediterranean source of n-3 PUFA: benefits do not justify limiting consumption. British journal of nutrition, 113:S58-S67.

Harvard School of Public Health (HSPH). 2011. The Nutrition Source: carbohydrates. Date of access: 18 Apr. 2015.

Heart and Stroke Foundation South Africa (HSF-SA). 2015.
http://www.heartfoundation.co.za/topical-articles/butter-or-margarine…-which-better Date of access: 20 Apr. 2016.

Hession, M., Rolland, C., Kulkarni, U., Wise, A. & Broom, J. 2009. Systematic review of randomized controlled trials of low-carbohydrate vs. low-fat/low-calorie diets in the management of obesity and its co-morbidities. Obesity reviews, 10(1)36-50.

Hooper, L., Martin, N., Abdelhamid, A. & Davey Smith, G. 2015. Reduction in saturated fat intake for cardiovascular disease. Cochrane database of systematic reviews, 6:CD011737.

Katan, M.B., Brouwer, I.A., Clarke, R., Geleijnse, J.M. & Mensink, R.P. 2010. Saturated fat and heart disease. American journal of clinical nutrition, 92(2):459-460.

Katz, D. 2014. The new dietary fat study: what you will hear and what it really means. Date of access: 18 Mar. 2014.

Katz, D.L. 2015. Diet, dog, and dogma. Date of access: 20 Feb. 2015.

Katz, D.L. & Meller, S. 2014. Can we say what diet is best for health? Annual review of public health, 35:83-103.

Keast, D.R., O’Neil, C.E. & Jones, J.M. 2011. Dried fruit consumption is associated with improved diet quality and reduced obesity in US adults: National Health and Nutrition Examination Survey, 1999-2004. Nutrition research, 31(6):460-467.

Kratz, M., Baars, T. & Guyenet, S. 2012. Review: the relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease. European journal of nutrition, 52(1):1-24.

Martínez-González, M.A., Salas-Salvadó, J., Estruch, R., Corella, D., Fitó, M. & Ros, E. 2015. Benefits of the Mediterranean diet: insights from the PREDIMED study. Progress in cardiovascular diseases, 58(1):50-60.

Ministry of Health of Brazil (BMOH). 2014. Dietary Guidelines for the Brazilian Population, 2nd Edition. Date of access: Dec. 2014.

Muraki, I., Imamura, F., Manson, J.E., Hu, F.B., Willett, W.C., van Dam, R.M. & Sun, Q. 2012. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ, 347:1-15.

Norat, T., Bingham, S., Ferrari, P., Slimani, N., Jenab, M., Mazuir, M., Overvad, K., Olsen, A., Tjønneland, A., Clavel, F., Boutron-Ruault, M., Kesse, E., Boeing, H., Bergmann, M.M., Nieters, A., Linseisen, J., Trichopoulou, A., Trichopoulos, D., Tountas, Y., Berrino, F., Palli, D., Panico, S., Tumino, R., Vineis, P., Bueno-de-Mesquita, H.B., Peeters, P.H.M., Engeset, D., Lund, E., Skeie, G., Ardanaz, E., González, C., Navarro, C., Ramón Quirós, J., Sanchez, M., Berglund, G., Mattisson, I., Hallmans, G., Palmqvist, R., Day, N.E., Khaw, K., Key, T.J., San Joaquin, M., Hémon, B., Saracci, R., Kaaks, R. & Riboli, E. 2005. Meat, fish, and colorectal cancer risk: the European Prospective Investigation into Cancer and Nutrition. Journal of National Cancer Institute, 97(12):906-916.

Nordic Council of Ministers (NCM). 2012. Nordic Nutrition Recommendations 2012: Integrating nutrition and physical activity, 5th Edition. Date of access: Dec. 2012.

Papanikolaou, Y. & Fulgoni, V.L. 2008. Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower body weight, and a smaller waist circumference in adults: results from the National Health and Nutrition Examination Survey 1999-2002. Journal of the American College of Nutrition, 27(5):569-576.

Reddy, V., Sridhar, A., Machado, R.F. & Chen, J. 2015. High sodium causes hypertension: evidence from clinical trials and animal experiments. Journal of integrative medicine, 13(1):1-8.
Richter, M. & Smuts, C.M. 2013. The Nutrition Society of South Africa (NSSA): The role of fatty acids in coronary heart diseases. Date of access: 6 Mar. 2014.

Schonfeldt, H.C., Pretorius, B. & Hall, N. 2013. “Fish, chicken, lean meat and eggs can be eaten daily”: a food-based dietary guideline for South Africa. South African journal of clinical nutrition, 26(3):S66-S76.

Schwingshackl, L. & Hoffmann, G. 2014. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids in health and disease, 13:154.

Selwyn, A. & Yach, D. 2015. Enough distractions: let’s address the real causes of diet-related diseases. Date of access: 19 Feb. 2015.

Senekal, M., Naude, C., & Wentzel-Viljoen, E. 2013. The Nutrition Society of South Africa (NSSA): Fact sheet: dietary recommendations for health. Date of access: 6 Mar. 2014.

Siervo, M., Lara, J., Chowdhury, S., Ashor, A., Oggioni, C. & Mathers, J.C. 2015. Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis. British journal of nutrition, 113:1-15.

Siri-Tarino, P.W., Sun, Q., Hu, F.B. & Krauss, R.M. 2010. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. American journal of clinical nutrition, 91(3):535-546.

Smith, C.E. & Tucker, K.L. 2011. Health benefits of cereal fibre: a review of clinical trials. Nutrition research reviews, 24(1):118-131.

Smuts, C.M. & Wolmarans, P. 2013. The importance of the quality or type of fat in the diet: a food-based dietary guideline for South Africa. South African journal of clinical nutrition, 26(3):S87-S99.

South Africa (SA). 2011. Foodstuffs, Cosmetics and Disinfectants Act 1972. (Act no. 54 of 1972): regulations relating to trans-fat in foodstuffs. (Government notice no. R127). Government gazette, 34029:3, 17 Feb.

South Africa (SA). 2013. Foodstuffs, Cosmetics and Disinfectants Act 1972. (Act no. 54 of 1972): regulations relating to the reduction of sodium in certain foodstuffs and related matters. (Government notice no. R214). Government gazette, 36274:3, 20 Mar.

South Africa (SA). 2014. Foodstuffs, Cosmetics and Disinfectants Act 1972. (Act no. 54 of 1972): regulations relating to the labelling and advertising of foods: amendment. (Government notice no. R429). Government gazette, 37695:3, 29 May.

South Africa (SA). 2016. Foodstuffs, Cosmetics and Disinfectants Act 1972. (Act no. 54 of 1972): regulations relating to the fortification of certain foodstuffs. (Government notice no. 217). Government gazette, 34029:3, 3 Mar.

Tang, G., Wang, D., Long, J., Yang, F. & Si, L. 2015. Meta-analysis of the association between whole grain intake and coronary heart disease risk. American journal of cardiology, 115(5):625-629.

Thielecke, F. & Jonnalagadda, S.S. 2014. Can whole grain help in weight management? Journal of clinical gastroenterology, 48:S70–S77.

Trichopoulou, A., Bamia, C. & Trichopoulos, D. 2009. Anatomy of health effects of Mediterranean diet: Greek EPIC prospective cohort study. BMJ, 338:b2337.

United Kingdom Department of Health (UK-DH). 2013. Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets. Date of access: 25 May 2016.

U.S. Department of Health and Human Services (HHS) & U.S. Department of Agriculture (USDA). 2015. 2015-2020 Dietary Guidelines for Americans, 8th Edition. Date of access: Dec. 2015.

Van der Horst, K., Brunner, T.A. & Siegrist, M. 2010. Ready-meal consumption: associations with weight status and cooking skills. Public health nutrition, 14(2):239-245.

Venter, C.S., Vorster, H.H., Ochse, R. & Swart, R. 2013. “Eat dry beans, split peas, lentils and soya regularly”: a food-based dietary guideline. The South African journal of clinical nutrition, 26(3):S36-S45.

Vorster, H.H. 2013. “Make starchy foods part of most meals”: a food-based dietary guideline for South Africa. South African journal of clinical nutrition, 26(3):S28-S35.

Vorster, H.H., Wenhold, F.A.M., Wright, H.H., Wentzel-Viljoen, E., Venter, C.S. & Vermaak, M. 2013. “Have milk, maas or yoghurt every day”: a food-based dietary guideline for South Africa. The South African journal of clinical nutrition, 26(3):S57-S65.

Wentzel-Viljoen, E., Steyn, K., Ketterer, E. & Charlton, K.E. 2013. “Use salt and foods high in salt sparingly”: a food-based dietary guideline for South Africa. South African journal of clinical nutrition, 26(3):S105-S113.

Whole Grains Council (WGC). 2013. Identifying whole grain products. Date of access: 23 May 2016.

Widmer, R.J., Flammer, A.J., Lerman, L.O. & Lerman, A. 2015. The Mediterranean diet, its components, and cardiovascular disease. American journal of medicine, 128(3):229-238.

Willett, W., Sacks, F., & Stampfer, M. 2014. Harvard School of Public Health (HSPH): Dietary fat and heart disease study is seriously misleading. Date of access: 19 Mar. 2014.

Wojcicki, J.M. & Heyman, M.B. 2012. Reducing childhood obesity by eliminating 100% fruit juice. American journal of public health, 102(9):1630-1633.
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Yach, D & Selwyn, A 2015. New Dietary Guidelines for Americans: The Vitality View
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