Follow the guide below to ensure that you are getting the correct nutrients and the correct balance of foods in your diet each day:
- Stay active and eat a healthy and well balanced diet: The main factor in achieving a healthy diet is to make sure that you eat a good mix of food from each food category and not omit any particular food.
- Potatoes, Rice, Pasta & Bread: This particular food group provides you with starchy carbohydrates and should make up approximately one third of your daily food intake.
- Opt to eat unrefined carbohydrates. Wholegrain foods are high in fibre and help to minimise the risk of diabetes and some cancers.
- Fruit and Vegetables: A good choice for a snack and should count for approximately one third of your diet. Aim to consume at least 5 portions of fruit and vegetables daily to protect yourself against obesity, heart disease and even cancer.
- Fish, Meat, Beans & Eggs: A source of protein from both plants and animals. Protein is key for growth and repair of the body as well as providing us with energy.
- Milk and Dairy: Although these food products are a good source of calcium, they should be eaten in moderation due to the amount of saturated fat. Opt for low fat variations.
- Food /Drinks which are high in Fat/Sugar: These foods should be eaten scarcely. Although they are classed as an energy source, they have little nutritional value. These foods often contain high trans fatty acids, high saturated fats and high sugar and salt levels.
The Food Standards Agency Suggests:
- Eat breakfast
- Drink more water
- Reduce saturated fats/sugar
- Be active and maintain a healthy weight
- Eat plenty of fish
- Reduce salt intake to less than 6g each day
- Increase fruit and vegetable intake
- Plan meals around starchy foods