Here is a rough guide to a healthy balanced diet. This diet isn’t about loosing weight, but is about eating well and putting the right things into your body if you are struggling where to start.
Eating a healthy balanced diet is an important part of maintaining good health, and can help you feel your best. Please note, this is just an outline of what to do and anyone with special dietry requirements or a medical condition should ask their doctor or dietition for advice on what is right for you.
Food groups to include into your diet:
You should aim to eat at least 5 portions of fruit and veg per day. Base your meals on higher fibre, starchy foods like potatoes, bread, rice or pasta.
Have some dairy or dairy alternatives such as soya drinks.
Eat some beans, pulses, fish, eggs, meat and other protein.
Choose some unsaturated oils and spreads, and eat them in small amounts.
Drink plenty of fluids (at least 6 to 8 glasses of water per day)
If you are having foods and drinks that are high in fats, salt and sugar, have these less often and in small amounts. Try to choose a variety of different foods from the 5 main food groups to ensure you get a wide range of nutrients. On average, most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, veg, oily fish or fibre. There is evidence that people who eat at least 5 portions of fruit and veg per day have a lower risk of heart disease, stroke and certain cancers.
A portion is:
80g of fresh canned or frozen fruit and veg
30g of dried fruit juice or a smoothie, although no more than one of these per day as they are very sugary.
1 apple, banana or pear
Adding one tablespoon of dried fruit to your cereal can also be a good way of getting one portion of fruit
Starchy foods should make up just over a third of everything you eat. These include brown rice, wholewheat pasta, wholemeal or higher fibre white bread potatoes or jacket potato.
Milk and dairy foods such as cheese and yoghurt are good sources of protein. Go for lower fat and lower sugar where possible. Choose semi-skimmed or skimmed milk.
Too much saturated fat can increase the amount of cholesterol in the blood, which increases you risk of heart disease. Having too much salt can raise your blood pressure which increases you risk of getting heart disease or having a stroke.
This is just some basics, if you would like some more information on diet and nutrition, please don’t hesitate to contact us and we’ll be happy to help you get started..
