Eating healthily doesn’t have to be complicated or boring! In fact, it’s about making sure you have plenty of variety. It’s about not eating too much of some things like:
calories
saturated fat
sugar and salt
while getting enough of others like:
fibre, anti-oxidant vitamins and minerals.
Drinks
Water makes up over 60% of our body weight, and it’s important to keep hydrated to maintain this. You should aim to drink 6-8 glasses of liquid like water, juice, milk or fruit
squash a day. It’s best to avoid too many fizzy drinks as they contain a lot of sugar and calories, which can result in tooth decay and weight gain when consumed excessively.
The five main food groups
There are five main food groups (see below) that we all need to eat to maintain a balanced diet, but it can sometimes be confusing how much of each we are supposed to have.
- Fruit and vegetables
- Starchy foods
- Meat, poultry, fish, eggs, lentils and nuts
- Milk and dairy foods
- Fat, sugar and salt
Here are some facts and tips to help you turn healthy eating advice into enjoyable meals and snacks:
1. Fruit and vegetables
Fruit and vegetables are full of minerals, fibre, and antioxidant vitamins that help our bodies to work efficiently and support our immune systems to keep us healthy. They can be fresh, frozen, dried, canned or juiced and should make up about a third of our diet. Many of us don’t eat enough fruit and vegetables, and it can be hard to know how much a ‘portion’actually is.
Here are a few simple suggestions, which count as one portion each:
One portion is:
- Breakfast – a glass of juice or a heaped tablespoon of dried fruit or a banana with your cereal.
- Snacks – an apple or a handful of grapes or a pear.
- Lunch – a side salad or a tomato and lettuce in a sandwich or three heaped tablespoons of baked beans.
- Dinner – three heaped tablespoons of vegetables like peas or carrots or sweetcorn. You should aim to eat 5 portions a day Remember each portion must be different, and try to choose foods of different colours to help you get the range of vitamins you need.
2. Starchy foods
Foods like bread, chapattis, pitta bread, breakfast cereals, potatoes, rice, noodles and pasta are all starchy foods, which should make up a third of our diet. Wholegrain or wholemeal options contain more fibre which helps us feel full for longer and helps prevent constipation. Starchy foods are a good source of energy, calcium, iron and B vitamins and we should aim to have a serving with every meal. Why not try:
- Breakfast – wholegrain cereal or porridge or wholemeal toast with cut up banana or dried fruit.
- Lunch – a sandwich or brown rice or pasta salad
- Dinner – stews, casseroles or curries with potatoes or coucous or pasta or rice
One portion is:
- 2 tablespoons of cooked pasta, rice or noodles
- an egg-sized potato
- three tablespoons of cereal
3. Meat, poultry, fish, eggs, beans, lentils and nuts
All of these are a great source of protein, with beans, lentils and nuts being key protein sources for vegetarians. Try to choose lean cuts of meat and remove the skin from poultry before you cook it. This helps to keep your total fat and saturated fat intake in check.
It’s recommended that we include a portion of these foods with two of our daily meals, and eat fish once or twice a week. Oily fish like mackerel, salmon, sardines or fresh tuna are particularly good for you, as they contain omega 3 which helps prevent heart disease.
One portion is:
- Fish: 140g
- Meat: 80g (about the size of a pack of cards)
- Beans/pulses: 2-3 heaped tablespoons
4. Milk and dairy foods
These foods are rich in calcium and nutrients that help to keep bones and teeth healthy and strong. Better to choose low-fat dairy options – weight for weight they have less fat and calories, but slightly more calcium, and other important nutrients than full fat products.
Did you know: A pint of whole milk contains 22.8g fat whereas a pint of semi-skimmed has 10.2g?
You should try and have three portions a day.
One portion is:
- A glass of milk (200ml)
- 150g pot of low fat yoghurt
- 30g of cheese (matchbox size)
