We hope everyone has been keeping safe and well and enjoying the sight of the snowy landscape, if not necessarily the temperature!
In this update we wanted to focus on the positive role that the Museum is still playing in the community despite our closure to visitors.
The Vaccination Centre
The Vaccination Centre continues to run successfully; approximately 1,000 per day, seven days a week, are receiving their vaccination at the Museum and contributing to the total of more than 12.6m people who have received their first dose of the vaccine so far in the UK.
The Vaccination Centre also continues to make positive headlines too; BBC Midlands Today presenter Nick Owen received his vaccination at BCLM last week. You can see the report below:
The Community Engagement team have taken some of their programme online to ensure that the Museum can still connect with audiences during lockdown. A new monthly series of ‘Access Heritage’ films will launch from Thursday 11 February as an alternative to on-site specialist tours for visually impaired and deaf visitors. The films are designed to be accessible and can be enjoyed by all audiences. Visit BCLM’s YouTube channel from 11 February to see the first set of films. This month’s content is themed around Valentine’s Day and features some surprising objects from the Museum’s collection.
Work with community partners such as our Access Panel also continues, including the ‘Me, Myself and I’ group which supports carers and their family members living with dementia.
Once a month the Community Engagement team participate in the talking therapies sessions offered by ‘Me, Myself and I’ where a Historic Character will make phone calls and sing songs and share traditional Black Country stories to a range of vulnerable older people who are lonely and isolated. Through this work the Museum continues to reach out and make a difference to so many local people’s lives. Thank you to all colleagues who are providing their time and support to this vital initiative.
Connecting through Virtual Coffee & Catch Ups
Within our own Museum community, the People & Culture team piloted virtual coffee and catch up sessions last week (w/c 1 Feb) which proved a real success both in terms of participation and feedback. We’re offering more of these sessions over the coming weeks as a way of helping colleagues to connect with each other and share their experiences. You can find more details here. If you have any feedback, or would like to suggest a theme/share helpful advice at one of these future sessions, please do get in touch via [email protected].
As ever, we’d also be delighted to hear how our colleagues are passing the time; any tips and stories would be very welcome. Please do send your experiences to [email protected] and perhaps we can share these with your permission.
We know that colleagues are still connecting with each other, be that through virtual coffee mornings, or through checking-in in other ways. We’d encourage everyone to stay in touch and support each other in whichever way works best for them during this time.
Thank you to all who joined our virtual meetups last week for a cuppa and a catch up, all in relation to ‘Time to Talk Day’.
Following the incredibly positive feedback we received from these sessions, we’re delighted to start hosting virtual meetups on a weekly basis from now until the end of March, at which point we hope that the Museum will be able to reopen.
When will the virtual meetups take place?
These meetups will be hosted every Wednesday 2.30pm – 4pm on Microsoft Teams.
Please note that the occurrence of these meetings may change depending on popularity/demand.
What is the purpose of these virtual meetups?
Although we’re not yet able to catch up face-to-face, meeting like this virtually means we can still grab a cuppa and have a friendly chat with our colleagues about what we’ve been up to recently. Simply put, we want to fill the socialisation gap that many of us are currently missing due to being on furlough or working from home.
Who are these virtual meetups for?
All BCLM staff, whether contracted or casual, are welcome to join in on these sessions.
How do I join?
Click this joining link to join the meeting. We recommend that you attempt to join no earlier than 5 minutes prior to the meeting start time.
If you’re joining using a desktop computer or laptop, follow the above link and select the option ‘Continue on this browser’ once the webpage loads.
If you’re joining using a smartphone or tablet, following the above link will ask you to download the Microsoft Teams app. Please note that you will be required to download the app in order to join via a mobile device.
Our Mental Health First Aiders (MHFAs) are still available for a confidential chat. They are able to listen if you simply want to share your concerns, but are also able to direct you to further appropriate support if needed. Some of our MHFAs are furloughed, but the following are working and are happy to be contacted via email:
If you’d like to find out more about our MHFAs before you get in touch, please visit this intranet post to have a read of their bios; to get to know them a bit more and learn why they decided to become a MHFA.
As a reminder, the Employee Assistance Programme (EAP) scheme is available for all. The EAP offers 24/7 support on a range of topics, including mental health, overall wellbeing, financial and legal support, etc. You can access this service by calling 0800 015 7287 and quoting “Black Country Living Museum”. Alternatively you can access the online portal by visiting www.colleaguesupport.co.uk, using ‘72160’ as your username and password.
This week we’re able to share the wonderful news that the Vaccination Centre at the Museum is now operational and delivering immunisation to the local community.
People in priority groups have begun to receive their vaccinations and the Museum is helping to support the NHS in its continued efforts to accelerate the vaccine roll out. The Museum centre has the capacity to serve around 1,000 patients per day and so will add a significant boost to the NHS’s ability to drive vaccination take-up in the area.
The NHS will contact people directly to notify them of their eligibility for the vaccine in order of the priority groups set out by the Government. The NHS are currently contacting people within the first four groups to attend a vaccination appointment, either at a centre like that at the Museum, or via their local GP practice (graphic below).
Vaccination Priority List
People must wait for their notification from the NHS and then book their appointment directly with the NHS vaccination service. The Museum is unable to make bookings, or respond to enquiries. Should you have friends and family who are asking about their vaccination, please encourage them to visit the Government website here for more information until they are contacted by the NHS.
The NHS team have also filmed a video of the Museum vaccination centre to help patients familiarise themselves with the process when they arrive for the vaccine. For Museum colleagues, the video below is not just useful information, but will also give you an idea of how part of the Museum has been transformed to host this important service:
NHS Vaccination Centre at Black Country Living Museum
For colleagues who need to be on-site at the Museum for essential work, and who may need to pass through the Rolfe Street entrance, please make sure you identify yourself as a member of staff to NHS stewards on the door. This will help the NHS team manage entrance and avoid any confusion with the flow of patients attending to receive a vaccine. Please remember that each Museum colleague will be invited to a vaccination appointment in line with the priority list above (either at a local vaccination centre, or GP). BCLM staff do not qualify for prioritisation as a result of the Museum hosting the centre.
Colleagues interested in volunteering with the NHS to support the running of the centre can find details on how to apply here.
The Museum has received lots of positive press coverage as a result of hosting the vaccine centre. You can see some of the reporting here and hear Natasha Eden on BBC Radio WM talking about the centre on launch day via the audio file below:
Despite the positive news of the vaccination roll out, everyone remains affected by the pandemic. If you need someone to talk to, please refer to this intranet post which has links to resources available to BCLM colleagues.
Although the Museum may currently be closed to visitors, we are still able to support health and wellbeing of the local community. Thank you to all colleagues for making this possible now and over the coming months.
As we enter the third UK national lockdown, we’d like to take this opportunity to remind you of the support available for all colleagues at BCLM. We now have team of 12 Mental Health First Aiders (MHFA) to offer support through these very challenging times.
Some of our MHFAs are currently furloughed, but the following are working, and are happy to support as appropriate. If you click on their names you will see a brief bio of each MHFA. If you do decide to reach out to any of the MHFAs, please be assured that your contact and discussion will remain confidential between the two of you. They are able to listen if you simply want to share your concerns, but are also able to direct you to further appropriate support if you need it.
” Hi, my name is Dawn. Many of you have seen me around the Museum, but for those who haven’t, I am part of the Finance Team.
I have worked at the Museum since 2001 – starting in the Sales and Ticketing (Bookings) Office.
I am currently studying for my AAT Level 3 at Dudley College, and enjoy volunteering with my daughter, at the Greyhound Trust on a Sunday, walking and feeding the dogs and cleaning their kennels.
At the moment, we are still able to volunteer, and getting out has helped with our mental health during this pandemic.
I am married and have two teenage children, and two greyhounds at home. Life is never dull!
Being a Mental Health First Aider is very close to my heart, and I want people to know there is always someone there and to never feel alone. “
” Hi I’m Hayley, I work in the People & Culture Team and I have worked at the Museum for over a year.
Alongside full-time work, I am studying part time for my Level 7 CIPD Advance Diploma in Human Resource Management. This requires me to have strong organisational and time management skills to effectively manage my priorities at work and in my studies.
In my spare time I enjoy keeping fit, walking and spending time with my family and friends.
COVID-19 has disrupted important milestones and caused a lot of anxiety and stress for all of us. For me in particular, there has been significant disruption to my studies and I was faced with the difficult decision of postponing my wedding just a couple of months before I was due to get married.
I became a MHFA to provide support to my colleagues and to help the Museum in its commitment to creating a health working environment. “
” Hi – I’m Jo and I’ve been Personal Assistant to the Chief Executive at the Museum for the past 5 ½ years, also providing support to the Board of Trustees and Leadership Team. Previous to this I worked for children’s charities, supporting management and key workers with projects and services for young people, sometimes dealing with challenging and often traumatic issues. One of the projects I supported introduced young people to new activities and experiences to help improve their mental health.
Finding what brings you joy, what’s meaningful to you that gets you through the day or helps with a difficult situation can be really powerful. For me, what’s got me through the last year and what helps with my own anxiety, has been staying connected to others, practising yoga and getting creative with crafts and DIY at home. Getting outside more has also helped and I’m currently attempting the Couch-to-5K scheme to help improve my fitness.
I also currently mentor 2 admin professionals outside of work, supporting them with the challenges they face in their roles, with personal issues and with their thoughts and hopes about the future.
I wanted to become a Mental Health First Aider to support colleagues with their own wellbeing and to help the Museum with its commitment to creating a happy and healthy workforce. “
” Hello, I’m Kate and I’ve worked at BCLM for just over 3 years as the Business Development Manager looking after venue hire, Business Partners and filming.
As well as working full time, I’m a Mom to 3, although 2 of my children are older and self-sufficient, they often still need their Mom! Juggling home and work life can be tricky and can bring many challenges, I’m grateful for the flexibility BCLM offers in order to manage this.
Exercise is a big deal in my day to day life. I love group workouts, indoor and outdoor cycling, walking and yoga. More recently these have been home workouts! It’s been a challenge to stay on top of this during lockdown, whilst out of routine and normal structure, but the days I get some exercise in are always the best days, even if it’s just a walk in nature somewhere!
Having experienced anxiety and depression for many years, I have found regular exercise and healthy eating plays an enormous part in keeping me on track. Being there for friends and family in the past using tools I’ve armed myself with, I am passionate about supporting people who struggle with their mental health. Having recently completed the Mental Health First Aider course, this has strengthened my ability to support colleagues who may need a hand or more importantly an understanding ear. “
” Hi, I’m Liz, Sales and Ticketing Manager and have worked at the museum for over 5 years in various roles.
In my own time I am studying for a BSc Psychology and Counselling degree. In previous jobs I’ve worked in a young person’s residential home providing mental health support and I’ve grown up with family members who work in similar professions.
I have an interest in genealogy, photography, which I had the perfect opportunity to work on during the lockdown and caring for several rescue cats and a rabbit which keeps me busy.
I wanted to become a MHFA because I believe there is a real need for a mental health support network in the workplace. “
NHS One You: For Your Body – useful resources to help you make better lifestyle choices for a healthier you
MHFA: Address Your Stress – a toolkit for tackling stress, including simple self-care tips, understanding your Stress Container, and a weekly wellbeing check-up
Mental Health First Aid England have created the below video to offer guidance for ways to support your mental health while working from home:
Whilst gyms and restaurants are closed at the moment, we would like to remind you that the Reward Gateway’s “Move” and “Munch” sections have some great videos for at-home workouts and great recipes to try out, respectively.
As always the Employee Assistance Programme (EAP) scheme is available for all. The EAP offers 24/7 support on a range of topics, including mental health, overall wellbeing, financial and legal support, etc. You can access this service by calling 0800 015 7287 and quoting “Black Country Living Museum”. Alternatively you can access the online portal by visiting www.colleaguesupport.co.uk, using ‘72160’ as your username and password.
We would be delighted to hear how our colleagues are passing the time; any tips and stories would be very welcome. Please do send your experiences to [email protected] and perhaps we can share these with your permission.
Finally, we’d like to remind all colleagues to continue to let us know if you test positive for COVID-19 and/or if you have had the COVID-19 Vaccine, again please email [email protected].
As you will be aware, due to Dudley being placed under Tier 3 restrictions we’re unable to proceed with our Christmas programme as originally intended – both for our Enchanted Christmas special event and our Unwrapping Christmas general admission visit.
However, we want to play a role in supporting the health and wellbeing of our community in the run up to Christmas. Therefore, as a heritage site, and line with current Tier 3 rules, we are able to open with an outdoor-only offer in December.
How will outdoor-only opening work?
On Sat 12, Sun 13, Sat 19, Sun 20, and then from Mon 21 to Wed 23 December inclusive, we will be able to welcome visitors who adhere to the Rule of Six to the Museum for an outdoor-only experience.
Visitors will be welcome to visit and enjoy the Museum grounds and explore our outdoor site. Opening in line with Tier 3 rules means:
There will be no visitor access to historic buildings, or any other indoor areas that are considered to be a visitor attraction
Indoor areas that can be accessed are limited to: Admissions, the Gift Shop, Catering on a takeaway only basis (including Hobb’s), and Toilets
The Bottle & Glass Inn will also remain closed as we are unable to offer a takeaway alcohol service on-site
Visitors will be able to enter the Museum via a pre-booked ticket. Entry fees will be:
BCLM Members, UnChained Passholders, Business Partners can visit for free
Adults (16+) required to pay for entry can visit for £5 per adult
All children (15 yrs and under) will be admitted for free
All car parking charges are suspended during this period
We believe the above offer makes visiting the Museum accessible, and good value for our local community at a time when many people may be looking for respite at this busy time of year. This limited-time visitor offer is designed to make the Museum a welcoming outside space where people can spend some time together in a Covid-safe manner. It is not intended to be a like-for-like replacement of our full visitor programme.
We intend to send out public communications about the outdoor visit tomorrow and for bookings to open before the end of the week.
How will staffing work for the outdoor only opening?
Consequently, staffing during our open days will operate on a minimum basis in order to deliver an efficient admissions experience, the ability to operate a limited enterprise offer and, crucially, to ensure the safety of our visitors and colleagues on-site.
In addition to these core admissions and enterprise roles, we will deploy colleagues as uniformed stewards to help visitors to navigate the outdoor site. The focus of the stewarding role will be on wayfinding and visitor safety, rather than storytelling related to the historic aspects of the site. This means we will not deploy the costumed Historic Character role on outdoor-only days. Nevertheless, there will be an opportunity for front-of-house staff – including members of the Historic Character team – to indicate their availability for stewarding shifts, should they wish to. Comms via PlanDay to follow.
When will we be updated on arrangements for furlough and holiday?
The People & Culture team are in the process of writing to all colleagues today with details of how furlough arrangements will work for each individual and the process for requesting annual leave over December and January. Letters will be sent via email and physical post. A member of your management team will contact you to agree a working pattern should you be required to work during this period and we will keep working patterns under continuous review. Should you have any questions arising from your letter, or if you have any other questions or concerns please email [email protected] and a member of the Museum team will respond.
As well as being a time for joy, we know that Christmas can also be a difficult and emotionally-charged time of year. This is likely to be particularly so for 2020, as everyone is faced with the consequences of the pandemic. This is reminder that the Museum offers access to Employee Assistance Programme counselling service if you would like to talk to a trained counsellor about any worries you may be having concerning the impact of Coronavirus, whether work-related or not.
When will the Museum close to visitors for 2020? What’s happening about January shutdown?
The Museum will close to visitors at 4pm on Wed 23 December and with a planned public re-opening on Sat 23 Jan 2021. Further details on the Museum’s shutdown plans and training will be shared with all colleagues later this week.
In the meantime, thank you to everyone for your hard work and continued perseverance.
In light of the latest changes to COVID-19 guidance all staff and volunteers will need to wear a face covering when passing through Admissions, the Museum Shop and any food and drink outlets when we are open to the public . As well as meeting our legal obligations this will hopefully save any confusion and also encourage our visitors to comply. Anyone working in these areas will need to wear a face covering when they are not behind a screen.
All managers are asked to make sure that this information is passed on to their team.
Further updates will be given as and when information is received from the Government.
In light of the latest government update on COVID-19 controls, we thought it useful to make clear how the “Rule of 6” and Track and Trace changes impact the Museum and to take the opportunity to remind everyone of our COVID-safe measures and related behaviour.
All colleagues must maintain a social distance of at least 2 metres from each other and all visitors in the Museum. Distancing on-site also applies to colleagues or visitors who are in the same household or ‘bubble’ as you. Other visitors to the Museum will not know your personal circumstances and might assume that you are not observing social distancing.
Regular hand washing (or sanitisation where washing is not possible) should always take place after arrival at work, before and after a break, before and after handling a face covering or shield, and before you leave to go home.
Separate break areas and toilets have been allocated depending on which zone/area you work in for each day. This has been done to ensure that social distancing can be maintained and to assist Track and Trace if we need to inform them of a positive case. You MUST stick to your allocated area for the day – if you aren’t sure where you should be going please ask the Duty Manager at morning briefing.
All colleagues are now required to clock in to ensure we can track who has been to the Museum each day, should we need to report a positive case for Track and Trace purposes.
We must all lead by example and observe the distancing measures introduced, when open to the public. Keep left, follow all one-way routes, enter and exit buildings or areas as directed by the signage or symbols and help ensure that building capacities are observed.
Where you have a concern that visitors might be gathering outside of the “rule of 6”, i.e. a larger group has formed and appears to know each other or be moving around site together, please make the Duty Manager aware for them to approach the group appropriately.
Where visitors are naturally getting a little close, please feel free to politely remind visitors to keep their distance from others not in their household. Please present this as a general reminder.
Please dispose of paper towels in a bin. Sanitary bins are only for used anti-bacterial wipes and sanitary products, rather than general waste.
All cutlery and crockery must be washed, dried and put away after use. All rubbish must be placed in the bins provided. We would like to make microwaves available for use again, but this will only be possible if we can maintain a high standard of cleanliness in our kitchen areas.
We thank everyone who is making an effort to keep the Museum a safe place to work and visit and we hope that everyone can continue to make this the case in such challenging times. Checks will continue to be made throughout each day and further action will be taken where breaches in safe behaviours are identified.
You’ll likely have seen from media coverage that this has been an important week for the cultural sector. The Government’s announcement of a £1.57bn funding package has been received positively by sector leaders given its size and scope. There will be much work to do over the coming days and weeks to understand how organisations can access the funds and how monies will be distributed. However, this is incredibly welcome news – particularly for performing arts venues, such as theatres, who still must remain closed due to restrictions around Covid-19.
ACE Emergency Response Fund
You may also have seen that, alongside other Midlands cultural organisations, BCLM has secured emergency funding from Arts Council England (ACE). A full intranet update on this is here. This support from ACE will play a crucial role in helping us to realise our plans for reopening, as well as contributing to some of the shortfall in income during our closure period.
Reopening Programme – Unlocking the Black Country
Last week, we promised an update on the reopening programme. The theme for reopening is ‘Unlocking the Black Country’.
There are two strands to this programme. Firstly, to ensure we are unlocking safely with measures in place for colleagues and visitors and, secondly, to unlock history in a way that engages visitors.
Detailed information around protective measures, risk assessments, and new protocols to protect colleagues on-site will be rolled out as part of the return-to-work process and staff training. There will also be public comms about safety measures to provide reassurance to visitors.
In the meantime, we wanted to provide some highlights on how we’re proposing to ‘unlock history’. One of the key concepts behind the programme is to take an ‘inside-out’ approach. This means that, wherever possible, we want to make more active use of the outdoor space offered by the site. Part of the plan is to make more use of the Museum’s vehicle collection to create greater outdoor spectacle and to adapt some of the shows originally developed for school audiences into demonstrations that will engage visitors of all ages.
We’ve been working on creating distinctive themed ‘zones’ around the Museum site to give visitors the sense of travelling through time and the chance to hear about different facets of the Black Country story. In all, there will be five zones:
1. ‘Marvellous Machines’ – Located at Newcomen and areas below terrace
“From the Newcomen to the internal combustion engine, discover the manufacturing heritage of the Black Country”
2. ‘Black Gold’ – Located at Mine/Colliery area
“The story of Black Country coal and how it fuelled the industrial revolution”
3. ‘Victory Park’ – Located at Folkes Park
“It’s 1945 and the end of war in Europe has just been announced. Come and celebrate and help us remember those we’ve lost”
‘4. Village Voices’ – Located at Canal Street and Station Road
“A village of hardship and strife, but also of people working together to improve their lot”
5. ‘Workshops of the World’ – Located at the canal arm, Anchor Forge, Rolling Mill, Chain Shop
“Hear the stories of the people who crossed borders to keep Black Country industry thriving”
The programme is based on much of the existing learning that Museum colleagues hold. Where there are adaptations and new ideas to be tested, full training will be given to colleagues where this is relevant. We will update people on the timetable and plan for training in due course.
Our Food and Drink and Enterprise offer is being designed in parallel to complement the visitor programme.
The above information is meant to provide a taster of the offer. Further details will be published soon. The programme has been designed encourage visitors to travel around the site in a more structured manner than they usually would, and to encourage them to spend time in each of the zones interacting with colleagues in a safe, socially-distanced manner.
Keeping in touch – wellbeing conversations
Line managers are in the process of contacting all colleagues to have a wellbeing call and check-in. By the end of this week, all colleagues should have received a call and an opportunity to talk to their manager. Please do questions you may have regarding reopening with your managers, or if you have any questions you’d like to ask in confidence – please do email [email protected] Following on from these initial conversations, managers will be back in touch to discuss specific plans for each individual colleague.
In the meantime, we hope that you and your loved ones stay safe and well.
Some of us will be working from home more than we might ever imagined over the coming days, so we’ve pulled together some of the best working from home tips we could find. There are also some links to some good articles for those of you who are trying to manage this while looking after your kids. During this unusual time our focus is on productivity, not time spent, so do discuss your situation and expected outcomes with your line manager.
There’s no ‘one-size-fits-all’ approach to working from home and we understand that everyone will want to find a way that works for them as an individual. However, we hope some of the pointers below prove useful.
Get dressed
Getting dressed will not only improve your state of mind, it will psychologically prepare you to start work.
Whether you need to change into “work clothes” depends on the type of person you are and the video calls you might have each day.
Establish boundaries
Set your working hours and communicate these to your colleagues. Once you have set these hours stick to them. Routine is important to manage work-life balance while working from home. Make sure you schedule in regular breaks that get you up and moving around and take you away from work and remember to sign out from work emails and messaging apps at the end of your day.
We understand that working hours may need to change as this situation evolves; that’s fine, just communicate that to your team
Have a dedicated workspace
If space allows try and choose one area in your home to be your workspace, ideally with a decent chair that supports your back. If possible, keep your bedroom free from work and if your workspace is in a communal area (kitchen/living room) clear down your workspace at the end of your working day, both these will help maintain separation between work and home.
If you are sharing your workspace with others who are also working from home communicate at the start of the day what important points you have in the day and when you have video calls.
Get out and about (if you are not self-isolating), but remember to maintain social distance from others.
Working from home doesn’t mean you have to stay inside all day and now that you are no longer travelling to BCLM or walking across site all day it is important you go outside and get some fresh air. A different perspective will give you thinking space and fresh eyes on any tasks you are struggling with. But remember when you are out to maintain a social distance of 2 metres (6ft) from other people to reduce the risk of the infection spreading.
If you are self-isolating or government guidance changes it is still important to take regular exercise. Make sure you set time aside to exercise in your home. There are lots of home yoga and training classes that don’t require any equipment available online.
Work atmosphere
Be in regular contact with your team throughout the day, via email, Teams but also by phone and video call. It doesn’t have to all be work related so share uplifting or funny things to make each other smile.
Embrace video calls. Connecting face to face with our colleagues and external partners, albeit virtually, will be a really important way of supporting each other over the coming weeks.
If you are used to working in a noisy open plan office (Rolfe St!!) and you find home working too quiet, put the TV or radio on quietly in the background and this actually might help you focus.
Keeping yourself informed
This is an evolving situation so do keep yourself informed. We will communicate with you via PlanDay, and email, but do keep checking the intranet for the latest information.
It’s also important that you keep informed by watching or reading the news, but don’t have it on in the background constantly. We suggest turning off automatic news notifications and instead setting aside a couple of points in the day when you check the latest news.
Remember to socialise afterwork
Remember to make time to call friends and family after work and make virtual plans with those you can’t visit. There are a number of digital platforms that will help you stay in touch and connected to those you care about during this time, for example Zoom and Houseparty for group video calls and Netflix party for communal film watching and chat.
We all like to share our celebrations and festivities with people we work with. It’s almost expected that we bring in a cake or sweet treats to share, but next time why not bring in some fruit as well, for colleagues who are trying to abide by their new year’s resolution of eating more healthily? You just might help someone stay on track with their diet, or encourage colleagues to make healthier choices while at work.
For some tips on eating healthy, please follow this link to a NHS quick guide: www.nhs.uk/healthy-eating
