What
is
a healthy,
balanced
diet? |
The term ‘healthy,
balanced diet’ is one which has become very common
of late, but just like the term ‘5 portions of…’
is rarely qualified.
This is a brief attempt to explain what the terms mean and
their significance to our health.
There are 5 basic food groups and a healthy diet should
be made up of a balanced selection from each of the groups.
|
1.
FOODS CONTAINING STARCH.
Bread, potatoes, pasta, rice, noodles andcereals. These are
an excellent source of fibre and are rich in B complex vitamins.
Starchy food provides energy and as long as you don’t
add extra fat or sugar to them, like butter or cook them in
fat, they are not very high in calories.
2. FRUIT AND VEGETABLES
(Fresh frozen or tinned fruit and vegetables, provided they
aren’t processed, are equally good.)
These are all excellent sources of vitamins, minerals and
fibre and are low in fat and calories (non existent in many
cases).
3. DAIRY PRODUCTS
Milk, cheese, yogurt. These are rich in proteins, calcium
(which is essential to our diet), vitamins and minerals, but
they can contain high proportions of saturated fats (which
contribute to high
cholesterol levels and increase the risk of heart disease)
so moderate your intake, or choose low or reduced fat versions.
4. MEAT, FISH, POULTRY AND PULSES
This includes all types of meat, red meat is an excellent
source of vitamin B12 and iron. Oily fish is an excellent
source of unsaturated fats, which are healthy and an important
part of our diet.
The pulses include peas, beans, nuts and lentils. These foods
are high in protein, which is essential for growth and helps
the body repair and heal itself.
5. SUGARS AND FATS
The final group includes cakes, biscuits, chocolate, butter,
cream, ice-cream, pastries, dressings, cooking oils etc. All
of these tend to be high in saturated fats and calories. Sugar
contains no nutrients, just calories, so limit the amount
of these foods you consume and try to use the sugar –free
versions.
Here are some examples of
what constitutes a portion:
2 serving spoons of small vegetables such as peas, beans
or sweetcorn
A glass of fruit juice A whole fruit such as an apple,
orange, banana, or pear
A whole fruit such as an apple, orange, banana, or pear
2 smaller fruits such as plums,
apricots, or kiwis
A slice of melon or pineapple
A small bowl of strawberries or
grapes
2 tomatoes
A small bowl of mixed salad
2 serving spoons of leafy, or root vegetables like
cabbage or carrots.
So, perhaps to have the recommended 5 portions of fruit
or vegetables isn’t quite so daunting as it might seem
at first.
Just one final point – I know we have mentioned it
before, but part of the reason that so many health professionals
are concerned about the amount of salt in pre-prepared and
processed foods is that too much salt can lead to a variety
of serious conditions such as high blood pressure, it can
aggravate asthma and lead to stomach cancer or even kidney
failure.
|
|
