healthy diet

This section contains details on what a healthy diet should consist of and why each vitamin and mineral is an essential part of staying healthy.

The majority of people in this country eat too much fat and not enough fibre and for most people a healthy diet is simple and easy to do. The move towards a healthy diet may just mean eating more fruit, vegetables, bread, cereals, potatoes, and pasta.

There are 5 basic food groups and a healthy diet consists of eating a variety of foods from all of the groups but in the correct proportions.

1. Bread, potatoes, pasta, rice, noodles and breakfast cereals.

These foods mostly contain starch and should be the main part of all your meals. If possible try to choose high fibre varieties. This group of foods are an excellent source of fibre and are rich in vitamins from the B complex.

2. Fruit and vegetables.

This includes all frozen, fresh and canned fruit/vegetables as well as salad vegetables. These are all excellent sources of vitamins, minerals and fibre and are naturally low in fat and calories. You should try to eat at least 5 portions of fruit and vegetables every day.
The following is a guide as to how much equals 1 portion:

    * 2 serving spoons of small vegetables, e.g. sweetcorn, peas or mixed frozen vegetables.
    * 1 whole fruit, e.g. like an apple or banana.
    * 1 medium slice of large fruits e.g. melon or pineapple.
    * 2 medium fruits e.g. satsuma’s, plums or kiwi fruit.
    * 1 small bowl of small fruits e.g. strawberries or grapes.
    * 1 medium bowel of salad
    * 2 tomatoes
    * Half a cucumber
    * 2 serving spoons of green and root vegetables e.g. cabbage, broccoli, carrots or parsnip.
    * 1 glass of fruit juice.

3. Milk and dairy foods.

Milk and dairy products include cheese, yoghurt, milk and fromage-frais. They are rich in protein, calcium, vitamins and minerals. Eat or drink a moderate amount of these foods - about 2 to 3 servings per day. These foods contain a good source of calcium, which is essential to our diet, but as these foods can also be high in saturated fats try to choose reduced fat versions when possible.

4. Meat, fish, poultry and pulses.

Eating fish 1-2 times a week is good for you, especially if you eat oily fish (sardines, mackerel and salmon). All types of meats are included in this category and red meat is an excellent source of iron and vitamin B12, but try to choose the leaner cuts and trim off all visible fat before cooking. Lentils, nuts, peas and beans are also in this food group. Try to use lower fat versions of all these foods whenever possible. You should eat approximately 2 servings from this category each day.

5. Foods containing fats and sugars.

This last group contains butter, margarine, cream, ice-cream, low fat spreads, cooking oils, mayonnaise, salad dressings, cakes, biscuits, chocolate, sugary drinks, sweets, pastry foods and crisps. All of these foods tend to be high in fat and calories. Try not to eat these foods too often and when you do only have them in small amounts. If possible try to go for the healthier varieties for example sugar free sweets and low fat crisps.