A good diet is central to your overall good health. Ensuring you eat food from the different food groups will ensure you have a healthy diet, full of nutrition.
Fruit and Veg:
Fruit and vegetables contain fibre, together with a wide range of minerals and vitamins. They are low in calories and so are a healthy addition to your diet.
How much should you eat: Your aim is to eat your ‘5 a day’ which means 5 portions of fruit and veg a day. One portion is one piece of fruit, a glass of fruit/vegetable juice, a side salad or a serving of vegetables. A portion can also include the vegetables served in a lasagne, casserole or vegetable curry etc. This will help to reduce the risk of illness.
Meat, Fish, Eggs and Alternatives:
Meat, fish and eggs contain protein which plays a pivotal role in building and repairing your body. ‘Alternatives’ includes kidney beans, nuts, seeds and soya products which are also high in protein and are an essential part of the diet for vegetarians specifically.
How much should you eat: Health professionals recommend that protein should make up 15% of your diet. In practical terms this means eating a moderate amount of protein in at least one meal a day. You need to eat protein everyday because your body can’t store it and so consuming large amounts of protein for just a couple of days a week isn’t sufficient.
Bread, Cereals, Potatoes, Rice and Pasta:
Bread, cereals, potatoes, rice and pasta are full of carbohydrates which is your body’s primary source of energy. They are also rich in fibre which helps your body to process waste efficiently. ‘Unrefined’ carbohydrates such as brown rice, wholemeal bread, bran flakes and wholewheat pasta contain more fibre than ‘refined’ carbohydrates such as white bread, frosted flakes and normal pasta.
How much should you eat: Health professionals recommend that carbohydrates should make up around 50% (the main bulk!) of your diet. The easiest way to do this is to ensure that you have carbohydrates in every meal and try to consume unrefined carbohydrates. Carbohydrates are great because they are cheap and fill you up, which can help to reduce your weekly food shopping bill!
Sugar and Fats:
Sugar and fats are an energy source, but should be eaten sparingly because they don’t contain many nutrients. They are both an important part of your diet in moderation.
Fats are a concentrated source of energy, cushion internal organs and can contain fatty acids which are thought to have a positive effect on the health of your immune system. However, fats are high in calories and you’re likely to put on weight if you eat too much fat.
It’s important to understand the difference between the two categories of fat:
Unsaturated fats are a healthier alternative to saturated fats and are found in vegetable oils, soft margarine, salmon, sardines, mackerel and other oily fish.
Saturated fats are usually found in butter, cheese, pies, pastries, whole milk and can be seen as the fat you see on red meat. They generally come from animal sources and have been linked to increased risk of coronary heart disease and therefore the less you intake the better.
Sugary foods such as sweets, chocolate, ice cream and soft drinks are another energy source. However, they are often associated with fatty foods and can increase the likelihood of you putting on weight. Sugar can also be a cause of tooth decay.
How much should you eat: Fats shouldn’t make up more than 35% of your diet which means you should eat fatty and sugary foods sparingly. Why not try to swap saturated fats in your diet for unsaturated fats and reduce the amount of soft drinks you consume.
Milk and Dairy Products:
Milk and dairy products such as cheese and yoghurt are rich in calcium and contain a variety of nutrients. Calcium helps to strengthen your teeth and bones and is important for growth.
How much should you eat: You should aim to have calcium everyday, for example have a pint of milk, yoghurt or a few slices of hard cheese. Just remember cheese often has a high calorie content and should be eaten in moderation for a balanced diet. Why not try reduced fat cheese because it will contain less calories but the same amount of calcium as regular cheese. Skimmed and semi-skimmed milk also has just as much calcium as full cream milk, but are a healthier alternative.
Ready-made Meals:
Ready made meals are easy to cook but there are various health concerns associated with them and we suggest you try reducing the amount of them you consume by cooking PROPERLY. They often contain high levels of fat and salt, as well as partially hydrogenated vegetable oils which are high in trans fats that can have a huge effect on your heart. The meals are almost always less nutritious than fresh food and often contain preservatives. If you are going to buy ready-made meals try to buy the Healthy Choice ones.
