The ManicaPost
Friday Lessons with Uncle Jay
Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best.
This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
However, people with special dietary needs or a medical condition should ask their doctor or a registered dietitian for advice.
People should try to:
eat at least five portions of a variety of fruit and vegetables every day.
base 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 unsaturated oils and spreads, and eat them in small amounts.
drink plenty of fluids (at least six to eight glasses a day).
if you’re having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.
try to choose a variety of different foods from the five main food groups to get a wide range of nutrients.
Most people eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables or fibre.
Between the ages of two and five years, children should gradually move to eating the same foods as the rest of the family.
Fruit and vegetables: are you getting five a day?
Fruit and vegetables are a good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day.
It’s recommended that you eat at least five portions of a variety of fruit and vegetables every day.
They can be fresh, frozen, canned, dried or juiced.
There’s evidence that people who eat at least five portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.
You could swap your mid-morning biscuit for a banana, and add a side salad to your lunch.
In the evening, have a portion of vegetables with dinner and fresh fruit for dessert to reach your five a day goal.
Starchy foods in your diet
Starchy foods should make up just over a third of everything you eat. This means your meals should be based on these foods.
Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre white bread.
They contain more fibre, and usually more vitamins and minerals, than white varieties.
Potatoes with the skins on are a great source of fibre and vitamins.
For example, when having boiled potatoes or a jacket potato, eat the skin too.
Beans, fish, eggs, meat and other proteins
These foods are all good sources of protein, which is essential for the body to grow and repair itself.
They’re also good sources of a range of vitamins and minerals.
Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins.
It’s also one of the main sources of vitamin B12.
Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.
Try to eat less red and processed meat like bacon, ham and sausages.
Eggs and fish are also good sources of protein, and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids. — Online.
