A healthy balanced diet is important in maintaining good health. It improves general well being, helps with weight management and reduces the risk of long-term conditions such as heart disease, diabetes and osteoporosis. The Food Standards Agency’s (FSA) EatWell Plate shows the proportions of the 5 different food groups we should consume daily to ensure we are meeting our nutritional requirements and to help us make healthier dietary choices.
Base your meals around starchy foods, such as bread, rice, cereals, potatoes and pasta. Choose wholegrain varieties when you can, as they contain more dietary fibre, which can make you feel fuller for longer, lower cholesterol and keep the bowels healthy. Try to include at least one food from this group with every meal. It is a common misconception that starchy foods are fattening – they are not! Their calorie content increases when fat is added during the cooking and serving process. So next time you are having a plate of Spaghetti Bolognaise, consider adding less sauce or less cheese!!
Have at least 5 portions of fruit and vegetables each day. This is easier than it sounds. The following count towards your 5-A-DAY:
For more information, read the 5-A-DAY section.
Milk and dairy products are good sources of protein and calcium. Aim for lower fat options, since much of the fat in milk and dairy is saturated fat, which can raise cholesterol levels, contribute to becoming overweight and increase the risk of heart attack and stroke. Semi-skimmed and skimmed milk contain the same nutrients as whole milk, but are lower in fat. You can also have milk alternatives like soya milk, but make sure they are enriched with calcium. With cheese, choose the reduced-fat options, such as half-fat cheddar cheese or cottage cheese. Also, always bear in mind that cheese can be high in salt, which may contribute to high blood pressure.
These foods are good sources of protein, vitamins and minerals and should be eaten in moderate amounts.
Some meats are high in saturated fat, so choose lean cuts and remove the visible fat from meat and the skin from chicken, and choose grilling over frying.
Fish is a very good source of protein and is low in fat. It is recommended to have at least two portions of fish per week, one of which should be oily fish like salmon, sardines, fresh tuna or mackerel. Baking or grilling is preferable to frying.
There is no recommendation on how many eggs to consume and, although they do contain cholesterol, this has less effect on the amount of cholesterol in our blood than the cholesterol we eat from saturated fat. Therefore, it is advised to eat eggs as part of a varied diet and preferably have them boiled or poached instead of fried.
Pulses such as beans, peas and lentils count as one of your 5-A-DAY and are high in soluble fibre, which helps lower blood cholesterol. For more information read the section on 5-A-DAY.
Small amounts of fat and sugar are key to good health. Fat helps in the absorption of some important nutrients, while sugar is used by the body as a fuel for energy. Foods that are high in fat and sugar are also high in calories, so eating too much of them increases our risk of becoming overweight, which in turn increases the risk of heart disease and type 2 diabetes. As mentioned earlier, saturated fat can also increase cholesterol levels. Saturated fat is usually solid at room temperature and is found in butter or lard, meat and meat products such as sausages and pies, and in biscuits, cakes and pastries. However, not all fat is bad. Unsaturated fat found in foods such as oily fish, avocados, soya, nuts and seeds can help lower cholesterol levels. It is therefore recommended to replace saturated fat with unsaturated fat and choose low fat or reduced sugar options where possible.
