What is a healthy balanced 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.
People in the UK have a 1 in 3 chance of developing
cancer at some time in their lives, eating a healthy diet, which includes
5 portions of different fruit and vegetables a day can help reduce the
risk of developing heart
disease or cancer.
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 bowl 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.
Here are a few more pointers to guide you on
a healthy balanced diet.
The best way to get all the vitamins, minerals and
nutrients we need is to eat a variation of foods, no one food can provide
us with all we need to keep our bodies healthy.
Alcohol
If you drink alcohol, keep within the limits. Too
much alcohol may lead to high
blood pressure, cirrhosis of the liver and heart
disease. Try to spread your alcohol limits throughout the
week and not have them all on one night. For
more information on alcohol click here.
Carbohydrates
There are 2 main groups of carbohydrates:
Starch
Starchy foods include breads, potatoes(especially
if you eat the skin), rice, cereals and pasta. Starchy foods give us
energy and are not high in calories as long as you avoid adding extra
fat or sugar to them. For example adding butter to a baked potato, sugar
to cereals, or cooking them in fat (e.g.chips).
Sugar
Sugar is not essential in our diet. It just provides
us with calories and contains no other nutrients. Too much sugar can
rot teeth and lead to excess weight. Cutting sugar out of your diet
is one of the easiest ways to cut down calories without losing any nutrients.
Try choosing low calorie drinks, cutting sugar out of tea and coffee
and avoid eating cakes and sweets.
Fats
A small amount of fat is essential in our diets
as it gives us energy but the majority of us eat far too much and should
try to cut down.
There are 2 main types of fat.
1. Unsaturated fats (which includes polyunsaturated
and monosaturated fats)- In moderation these can help lower cholesterol and help maintain a healthy heart. Good sources of these fats are found
in vegetable oils like sunflower, soya or corn, oily fish like mackerel,
sardines and pilchards, olive oils, margarines (labelled high in polyunsaturates)and
avocado pears.
2. Saturated fats - A diet high in these types of fat will increase your cholesterol levels
and also increase the risk of heart disease. These fats are found in
high quantities in meat, dairy products like full-fat milk, cheese,
and butter, pies, cakes, chocolate and biscuits.
As well as cutting down on fat intake you should
try to eat foods containing unsaturated fats instead of saturated fats.
You can cut down on your fat intake by reducing the amount of butter
and margarine that you use and by avoiding biscuits, cakes and sweets.
Try not to fry food, instead bake, grill, poach or microwave. Cut any
visible fats off meats before cooking, and remove the skin from chicken
and other poultry before cooking.
Fibre
Fibre helps to keep our bowels working regularly
and keeps the large
intestine healthy. It also provides us with some nutrients
too.
Fibre can be found in breakfast cereals, wholemeal
or granary bread, fruit and vegetables, wholegrain rice, pasta, potatoes
(especially if you eat the skins), beans, pulses and lentils
Protein
Protein is essential for growth, repair and the
healing of the body. Protein may be found in meats and poultry, fish,
eggs, nuts, beans and lentils.
Salt
Too, much salt causes high blood pressure, can aggravate asthma,
lead to stomach
cancer or can even lead to kidney failure.
Most of us eat more salt that we need and we should
try to cut down. Try to avoid salty snacks like crisps and nuts, do
not add salt at the table. Try to add herbs and spices to food instead
of salt and cut down on salty foods like ham and bacon. Also beware
of ready meals which all contain lots of salt.
Vitamins and Minerals
Vitamins and minerals are essential for good health.
The majority of us who maintain a healthy diet will have all the vitamins
and minerals we require. If you are eating a varied diet, vitamin and
mineral supplements are probably not necessary. If you feel you may
have a vitamin or mineral deficiency and you suffer from any illnesses
you should always consult your doctor before taking any supplements.
Vitamins
Vitamin A helps cells reproduce normally, it also helps us keep our skin and hair healthy.
Vitamin A can be found in leafy green vegetables, liver, dairy products,
prunes and apricots. Excess levels of vitamin A can be dangerous during
pregnancy.
Vitamin B6 helps form red blood cells and
assists in the formation of genetic material. Vitamin B6 can be found
in poultry, bananas, kidney beans, liver, bread, spinach and breakfast
cereals
Vitamin B9 is also known as folate or folic
acid. Vitamin B9 works with vitamin B12 in the formation of red blood
cells. Foods high in vitamin B9 include green leafy vegetables, kidney
beans, liver, chicken and whole grain breads and cereals. For
more information on folic acid click here.
Vitamin. B12 is essential for the proper
formation of blood cells and nerve fibres. Rich sources of vitamin B12
include meat, liver, fish, eggs, milk and oysters.
Vitamin C helps absorb iron, protects against
infection and keeps blood vessels healthy. Vitamin C can be found in
citrus fruits and juices, green vegetables, potatoes, frozen peas and
tomatoes.
If you over cook vegetables or boil them in lots
of water you will lose the vitamin C.
Vitamin D works with calcium to help prevent
bones from thinning. Good sources of vitamin D include oily fish (herrings,
mackerel, tinned sardines and pilchards)egg yolks, some margarine and
fortified breakfast cereals.
Vitamin E is a fat-soluble nutrient with
powerful antioxidant properties. Vitamin E reduces the risk of health
problems from cancer to heart disease. Vitamin E also plays a crucial
role in promoting overall health and immunity by protecting cell membranes. Vitamin E may be found in green leafy
vegetables, wheat germ (bread and cereals), nuts, egg yolks and vegetable
oils.
Minerals
Minerals are substances required by the body for
a variety of functions. We need some minerals in larger amounts than
others. These include calcium, magnesium, potassium, sodium and phosphorus.
Others minerals such as iron, zinc, iodine, fluoride and selenium are
also required but only in small amounts.
Calcium is the main mineral needed for the
growth, protection and strength of bones and teeth. Calcium is found
in dairy products, green leafy vegetables, canned salmon and brown bread.
Magnesium is present in all tissues including
bone tissue. Magnesium is needed for bone, protein and fatty acid formation,
making new cells, activating B vitamins, relaxing muscles and clotting
blood. Magnesium is found in green leafy vegetables, wholegrain cereals,
brown rice and nuts.
Potassium is a major mineral and is essential
for the function of cells, including nerve cells. Potassium also helps
with the proper function of the heart and kidneys. Potassium is present
in bananas, grapes, beans, prunes, raisins, milk and vegetables.
Phosphorus is an essential component of all
cells and is present in bones and teeth. Phosphorus can be found in
dairy products, meat and fish.
Iron is part of haemoglobin, the oxygen carrying
component of the blood. People who have an iron deficiency tire easily,
this is because their body is starved of oxygen. Iron can be found in
red meats, offal, fortified breakfast cereals, oysters and fish. If
you drink a glass of orange juice with meals it will help you absorb
more iron.
Zinc is essential for growth and to maintain fertility.
Zinc may be found in dairy products, meat, fish, wholegrain cereals
and pulses. Zinc can be supportive in the treatment of acne, athlete’s
foot, brittle nails, the common cold and minor injuries.
Iodine helps with the formation, protection
and function of the thyroid hormones. Iodine can be found in milk, table salt and seafood.
Fluoride helps prevent tooth decay and can
help in the prevention of osteoporosis.
Flouride can be found in canned fish, tea, cooked spinach and toothpaste.
Selenium promotes normal growth and development
and is needed for proper immune function. Selenium can be found in cereals,
brazil nuts, fish, red meats, eggs and cheese.
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