Nutrition self assessment

1. Fruits and Vegetables

How many servings of fruits do you eat each day?*

None

1-2 servings

3 or more servings

How many servings of vegetables do you eat each day?*

None

1-2 servings

3 or more servings

Why is eating fruit and vegetables important?

It is recommended that in the UK adults consume 5 different types of fruit and vegetables each day.

Eating 5 portions of fruit and vegetables each day is particularly helpful for those living with pain because they contain a number of vitamins and minerals which help keep your body healthy.

They can also help to reduce inflammation which is a common cause of pain, and provide energy to help your body heal and feel better.

2. Omega-3 Fats

How often do you eat foods high in Omega-3 fats, such as fatty fish (salmon, sardines) or flaxseed, chia seeds, or walnuts?*

Rarely / never

Occasionally (1-2 times per week)

Often (3 or more times per week)

What is Omega-3?

Omega-3 is a type of healthy fat that our bodies need to work properly. It helps keep your heart, brain, and eyes healthy.

Omega-3 can also help reduce inflammation in the body, which can make pain better.

Omega-3 can be found in fish (like salmon, sardines, and mackerel), seeds (like chia seeds and flaxseeds), and nuts (like walnuts).

Whilst it is recommended that we consume two portions of fish per week, including one oily fish, there is no set recommended amount of Omega-3 to consume per week. There are also plant based sources including walnuts, flaxseeds, chia seeds and edamame.

3. Vitamin D

Do you get daily sun exposure (10-15 minutes) especially at mid-day during the spring and summer months? Please note to get sun exposure you must have bare arms (not covered up by long sleeves)*

Yes

No

Do you take a Vitamin D supplement?*

Yes

No

How to get your recommended vitamin D

Our main source of vitamin D is sunlight exposure to bare arms in the spring and summer months. However, when the sun is less frequent in the autumn and winter months it's harder to get the 10 micrograms of vitamin D we need. That's why the NHS recommends we take a daily supplement of vitamin D (10mcg).

There are also some food sources such as cereals which have added vitamin D.

Please always seek medical advice before taking a new supplement if you are currently on medication.

4. Vitamin B12

Do you eat animal-based foods (meat, fish, dairy, eggs) or take a B12 supplement?*

Rarely / never

Occasionally (1-2 times per week)

Often (3 or more times per week)

How to make sure you get enough vitamin B12

Vitamin B12 is shown to be helpful for chronic pain sufferers. It is mostly found in meat and meat products e.g. dairy products. People who don’t eat meat or meat products should consider a Vitamin B12 supplement.

The NHS recommends that adults in the UK consume 1.5 micrograms (mcg) of vitamin B12 per day.

It is recommended the majority of our vitamins and minerals come from our daily diet opposed to supplements, where possible. Please seek support from your GP regarding new supplements.

5. Magnesium

Do you eat foods rich in magnesium (leafy greens, nuts, seeds, whole grains)?*

Rarely / never

Occasionally (1-2 times per week)

Often (3 or more times per week)

What is a whole grain?

Magnesium is shown to help manage chronic pain symptoms, and it can help to sleep well. Most people get enough magnesium from their diet, by eating plenty of leafy greens (e.g. spinach and kale), nuts and seeds (e.g. brazil nuts, peanuts, sunflower seeds) and wholegrains.

A whole grain food item is one which contains all three parts of a grain – hence the name whole grain. These foods are typically high in fibre which helps our digestive system and also helps us to feel fuller for longer.

You can get whole grain pasta, rice and bread, to name a few!

The NHS recommended intake of magnesium is 300mg a day for men (19 to 64 years); 270mg a day for women (19 to 64 years).

6. Water

How many glasses (approx 250ml) of water do you drink daily?*

Less than 4 glasses

4-6 glasses

7 or more glasses

Keep up your water intake

The NHS Eatwell Guide recommends that people in the UK drink 6–8 glasses of water or other fluids per day to stay hydrated. This is equivalent to about 1.5 litres.

When you are dehydrated you are more likely to experience chronic pain symptoms, as well as constipation, and poor wound healing.

When you are hydrated (have plenty of water) your body is able to function at its best, so you have more energy, better concentration, and have better sleep. This allows you to have a better quality of life.

How to increase your water intake:

Carry a water bottle with you everywhere
Flavour your water to make it more exciting – why not try fruit slices, mint or cucumber?
Hydrate with meals – drink a glass of water with your meal.
Make it part of your routine – fill up your bottle in the morning, top up at lunch and top up before bed.
Eat water-rich foods such as cucumber, melon and oranges!

7. Fibre

How often do you eat fibre-rich foods (whole grains, fruits, vegetables, legumes)?*

Rarely / Never

Occasionally (1-2 times per week)

Often (3 or more times per week)

Getting enough fibre

NHS recommends that an adult consumes around 30g of fibre per day.

Examples of high fibre sources:

2 slices of wholemeal bread = 6.6g of fibre
Medium baked jacket potato with the skin on = 4.7g of fibre
200g baked beans = 9.8g of fibre
30g almonds = 3.8g of fibre
mixed vegetable, tomato-based curry cooked with onion and spices = 6.6g of fibre.
100g wholemeal spaghetti = 4.2g of fibre

8. Ultra-processed foods

How often do you eat ultra-processed foods (fast food, packaged snacks, sugary drinks)?*

Rarely / Never

1-3 times per week

4 or more times per week

Everything in moderation

Choose nutrient-rich foods to help manage persistent pain, where possible. Enjoy ultra-processed foods occasionally, as they may negatively impact pain symptoms.