✔ HEALTHY DIET
A healthy diet should provide us with the right amount of energy (calories or kilojoules), from foods and drinks to maintain energy balance. Energy balance is where the calories taken in from the diet are equal to the calories used by the body. We need energy to carry out everyday tasks such as walking and moving about but also for all the functions of the body we may not even think about. Processes like breathing, pumping blood around the body and thinking also require energy.
It is important that we try to stick to the proportions of the eat well plate and in particular avoid overeating foods high in fat, sugar or salt, as this may be detrimental to our health. However, all foods and drinks can be part of a healthy diet, so we don’t have to give up foods that we really enjoy, unless advised by a doctor or dietitian.
Bread, rice, potatoes, pasta and other starchy foods
About one third of total food intake have a starchy food at each meal. Ugali,Pasta, noodles, rice, bread, potatoes, sweet potatoes, oats, breakfast cereals, bulgur wheat. Try to choose whole grain varieties. Leave the skin on potatoes for extra fibre. Avoid adding a lot of fat when cooking or serving
Fruit and vegetables
About one third of total food intake At least 5 portions of fruit and vegetables each day Examples: Apples, bananas, pears, carrots, cabbage, broccoli, courgette, peas, and many more! Choose a variety of fruits and vegetables. Try fruit or chopped vegetables as snacks. Add dried or fresh fruit to breakfast cereals. Try adding extra vegetables, pulses or dried fruit to casseroles, curries and stews. Keep it ’sustainable’ too by trying to eat seasonally, check which foods are in season.
Milk and dairy foods
Eat moderate amounts,Two to three servings a day Milk, cheese, yogurt, cottage cheese, quark or soya alternatives. Choose lower fat versions such as skimmed or semi skimmed milk, 1% fat milk, low fat yogurt and reduced fat cheese. Check nutritional labels to help you select products lower in saturated fat, salt and sugar.
Meat, poultry, fish, eggs, beans, other non-dairy sources of protein
Eat moderate amounts, Keep consumption of red and processed meat within 70g per day Have 2 portions of fish each week Chicken, pork, beef, lamb, meat products such as bacon, deli meats, sausages, beef burgers. Non-dairy, vegetarian protein sources: nuts, tofu, beans and pulses. Check nutrition labels to help you choose products lower in saturated fat and salt. Trim visible fat on meat and drain mince before adding other ingredients such as herbs or spices. Grill, bake or poach meat and fish products rather than frying. Try cooking more often with beans and lentils for a low-fat high fibre protein source, or use half meat and half beans and/or lentils in meat dishes, such as stews and curries. Look at labels on meat-based dishes to check fat, saturated fat and salt levels.
Foods and drinks high in fat and/or sugar
Eat only small amounts and not too often Cakes, chocolate, crisps, chips (fried), oils, butter, spread. For butter, oils, spreads/low fat spreads, use sparingly. To cut down on saturated fat, use vegetable oils or spreads high in polyunsaturated and monounsaturated fatty acids. Opt for reduced fat versions of spreads Foods and drinks high in fat and/or sugar e.g. biscuits, cakes, chocolate, pastries, some crisps and snacks, and non-diet fizzy drinks can be consumed occasionally but should not be a major part of the diet.
Don’t get thirsty
Your body is nearly two-thirds water and so it is really important that you consume enough fluid to stay hydrated and healthy. If you don’t get enough fluid you may feel tired, get headaches and not perform at your best. ’Fluid’ includes not only water from the tap or in a bottle, but also other drinks that give you water such as tea, coffee, milk, fruit juices and soft drinks. You also get water from the food you eat — on average food provides about 20% of your total fluid intake.
- Aim for 8-10 glasses of fluid per day. Water is the best choice as it hydrates you without adding any extra calories to your daily intake.
- Most types of drink count including water, tea, coffee, soft drinks, milk, fruit juice and smoothies, but try to avoid added sugar in your drinks as this can increase risk of dental decay.
- Alcohol does not count because it makes you pass urine more frequently and contributes to dehydration rather than hydration!
Do some people need more water than others? Needs vary from one person to the next, but there are certain population groups who may need to pay particular attention to hydration.
- Children need plenty of fluid, despite their smaller body size, and they should be encouraged to drink regularly, especially if they are very active.
- Infants get their fluids from breast or formula milk, but will start to get some fluids from food when they move onto solids.
- Older adults may have a weaker sense of thirst and, if necessary, should be helped and encouraged to drink regularly.
