Your health

At Burgen we use tasty nutritious ingredients in our delicious products so that they are an easy addition to your healthy balanced diet. That’s why you’ll see the phrase Deliciously Healthy on all of our packs.This section provides more information on eating well and staying active but if you have a specific question why not Ask Our Nutritionist?

Eating Well


  • Breakfast is an important meal: literally meaning to break the night time fast, it's the time to re-fuel your body and start the day the right way. Make sure you include some fibre and you can also get one of your 5-a-day by having a glass of fruit juice.
  • Drink plenty of water: all non-alcoholic drinks count towards the 1.6 litres of fluid we need each day but water, milk are considered the best choices.
  • Many adults in the UK are eating more calories than they need, compared to the amount of activity they are doing. The average man needs 2,500 calories a day and the average woman 2,000. Why not make a note of everything you eat for one day and see if there are any times of day when you could eat a bit less?
  • Salt is often in the news because we need to make sure we’re not eating too much of it. Try not to add any salt to your food when cooking or at the table. About three quarters of our salt intake comes from the food we buy so look at the salt content on food packaging – more than 1.5g per 100g means the food is high in salt.
  • The 5-a-day message for fruit and vegetables is something we all know about, but how much is one portion? For small fruits such as plums or satsumas, 2 pieces count as 1 portion. For berries, it would be 7 strawberries or 14 cherries. For larger fruit, half a grapefruit or a slice of melon count as a portion.
  • Saturated fats in our diet have been found to raise cholesterol levels, so look for unsaturated vegetable oils, such as sunflower, for cooking and spreads. When buying food, check the saturated fat content in the nutrition table on the back of pack - levels of 5g per 100g and above are considered to be high.
  • Government advice is that we should eat more fish - aim for at least two portions a week, with one of those being an oily fish like salmon or sardines. Why not see our recipe section for some tasty ideas?
  • Fibre and Whole Grains: cereal foods are a useful source of fibre, particularly if you choose whole grain versions. Nutritionists advise that starchy foods such as cereals, potatoes, bread, rice and pasta should make up around one third of the food we eat. Some people think starchy foods are fattening, but gram for gram they contain less than half the calories of fat. Check the nutrition panel – high fibre foods contain 6g of fibre (or more) per 100g.